Wednesday, March 24, 2010

Nutrition Requirements Toddlers - One to Three Year Olds

I have been worrying about Ava's diet lately and feeling like for the most part she needs more variety and that I might not actually be aware of how much food  and what kinds of foods she should be eating. I found the following info below from IVillage really helpful. Especially the point that a serving of vegetables is 'one tablespoon per year of age'. That doesn't make me feel quite so bad! Also the formula for calories needed based on height is something I have been looking for. 

Daily requirements for a one-to-three-year-old:
Protein: Minimum of 16 grams. For example, 16 ounces of milk plus one ounce of meat.
Fat: Toddlers should get at least 30 percent of their calories from fat for energy and growth needs
Calories: 40 calories/day/inch of height (1000 to 1300 calories/day)
Calorie distribution should look something like this:
16 g protein = 64 calories44 g fat = 396 calories
210 g carbohydrate = 840 calories
Total = 1300 calories
They also need:
Sodium: 325 to 1000 mg.Vitamin C: 40 mgVitamin A: 400 ug (micrograms)*Calcium: 800 mg. Even with two cups of milk a day, toddlers still need another 200 mg. Offer yogurt, cheese, tofu, and leafy greens.*Iron: 10 mg.*Zinc: 10 mg. A mild zinc deficiency in toddlers is common. Symptoms include poor appetite, sub-optimal growth and a reduced sense of taste and smell. The best sources of zinc are meat, eggs and seafood.*Folate: 50 ug.
*The last four are the ones most often deficient in toddlers.
Try to serve the following each day:
  • 2 to 3 cups of milk (or yogurt, cheese and pudding)
  • 4 servings of fruits and vegetables. (Serving size: one tablespoon per year of age.) One serving should be high in vitamin C and another in vitamin A.
  • 4 servings of bread and cereal. One should be an iron-fortified cereal. A serving is about 1/4 to 1/3 an adult portion (1/4 slice toast, 1/4 cup pasta)
  • 2 servings of meat, beans, eggs, tofu, or peanut butter. A good serving of protein should be served at every meal. One serving equals 1/2 ounce

Article Source:,,3b1k,00.html

I don't know if this toddler menu link below is totally in line with actual nutritional guidelines but really I like reading these things to give me ideas for incorporating for fresh vegetables into Ava's diet -
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