Meet the nutritional needs of toddlers aged 1 to 5 years

Fulfilling children's nutritional needs not only when they start solids, but also when they are under five. Increasingly, toddlers have started to understand the foods they like and don't like. At this time, mothers need to find ways to keep their children willing to eat with good nutrition and nutrition for toddlers. The following is a guide to the needs of balanced nutrition for toddlers so that children's development runs optimally.

Nutritional needs of children aged 1-3 years

As a reference, according to the 2013 Nutrient Adequacy Rate (RDA), the status of daily macro nutritional needs of children aged one to three years includes:

• Energy: 1125 kilo calories (kcal)
• Protein: 26 grams
• Carbs: 155 grams
• Fat: 44 grams
• Water: 1200 millimeters (ml)
• Fiber: 16 grams

Meanwhile, the daily micro-nutrient needs of children include:

Vitamin

Types of vitamins that need to be obtained by children aged 1-3 years, namely:

• Vitamin A: 400 micrograms (mcg)
• Vitamin D: 15 mcg
• Vitamin E: 6 milligrams (mg)
• Vitamin K: 15 mcg

While the dosage and types of minerals provided are obtained by children aged 1-3 years, such as:

Mineral

• Calcium: 650 grams
• Phosphorus: 500 grams
• Magnesium: 60 mg
• Sodium: 1000 mg
• Iron: 8 mg

The various minerals above are macro and micro nutritional needs for toddlers aged 1 to 3 years old which need to be fulfilled so that the health of the little one is maintained.

Guidelines for menus and dietary patterns for toddlers aged 1-3 years so that nutrition is fulfilled

Quoting from Healthy Children, the diet of children aged 1-3 years should eat healthy foods three times a day and snack twice. However, giving snacks cannot be done carelessly, you must still have healthy snacks for toddlers.

The food menu can be adjusted according to other family members. Given that at the age of two, toddlers are increasingly talking actively, you can provide a food menu according to the balanced nutritional needs of toddlers.

Carbohydrate

There are two types of carbohydrates contained in food, complex and simple carbohydrates. Quoting from Kids Health, simple carbohydrates are another name for sugar that can be found in white sugar, fruit, milk, honey, and candy.

While complex carbohydrates are the type of carbohydrates that tend to be more difficult to digest and make children full faster.

Some foods that include complex carbohydrates, namely: tubers (potatoes and sweet potatoes), bread, pasta, corn, wheat, cassava.

Apart from containing carbohydrates that can complement the nutritional needs of toddlers, the foods above also contain vitamins, minerals, and fiber that help digestion.

Protein

The protein needs of toddlers can be met from several types of food, namely animal and vegetable products with different levels.

The protein content in animal products is higher, such as milk, eggs, meat, chicken and seafood.

Meanwhile, for vegetable products, such as nuts, vegetables, and seeds, the protein content is lower. The following is an explanation of the types of protein that can meet the nutritional needs of toddlers.

Fat

To increase your toddler's fat intake, don't forget to increase the quality of the fat and adjust it to your little one's calorie needs. Keep in mind the source of fat, whether healthy fat or not.

The American Heart Association recommends that children aged 2-3 years consume a total fat of about 30 to 35 percent of their calories.

Meanwhile, for children aged 4-18 years, the level of fat consumed per day is around 25-35 percent of total calories.

Some sources of unsaturated fats can be found from nuts, fish and vegetable oils.

Fiber

Fiber can be found in several types of food. However, a survey published in the Journal of Human Nutrition and Dietetics states that 95 percent of toddlers and adults do not consume enough fiber.

In fact, children and toddlers often do not meet the recommended daily fiber requirements.

Even though a diet rich in fiber can help control hunger, keep blood sugar levels stable, and help maintain a toddler's ideal weight.

Adjust the diet rich in fiber with your little one's eating portions, such as bananas, apples, carrots, oatmeal, or whole wheat bread.

Add other types of food with various other nutrients to further arouse your toddler's appetite.

Fluid

Quoting from the Kids Health page, the amount of fluid needed for toddlers depends on the child's age, body size, health, activity level, to the weather (air temperature and humidity).

Usually, toddlers will drink more when they are actively moving, such as playing sports or playing physical games.

Based on the 2013 Nutritional Adequacy Rate (RDA), the fluid needs for toddlers aged 2-5 years are:

• Toddlers aged 1-3 years: 1200 ml
• Toddlers aged 4-6 years: 1500 ml

The figure for the fluid needs of children under five does not have to come from plain water or mineral water, but it can be from UHT milk or formula that is consumed daily.

You can give water when you wake up in the morning, after eating, or when you finish exercising.

After exercising or active activities, children need fluids to replenish the fluids lost through sweat. Milk can be given as a distraction or when your little one is going to bed.

Toddlers aged 1-5 years are very active and need a lot of water to replace lost fluids. Toddlers tend to become dehydrated more easily because they often ignore thirst when playing.

Nutritional needs of children aged 4-5 years

Based on the 2013 Nutritional Adequacy Rate (RDA) table, the status of daily macro nutritional needs of pre-school age toddlers (4-5 years) includes:

• Energy: 1600 kilo calories (kcal)
• Protein: 35 grams
• Carbs: 220 grams
• Fat: 62 grams
• Water: 1500 millimeters (ml)
• Fiber: 22 grams

Meanwhile, the daily micro-nutrient needs of children include:

Vitamin

The types of vitamins that preschoolers aged 4-5 years need to get are:

• Vitamin A: 450 micrograms (mcg)
• Vitamin D: 15 mcg
• Vitamin E: 7 milligrams (mg)
• Vitamin K: 20 mcg

Meanwhile, the dosage and types of minerals given by preschoolers aged 4-5 years, such as:

Mineral

• Calcium: 1000 grams
• Phosphorus: 500 grams
• Magnesium: 95 mg
• Sodium: 1200 mg
• Iron: 9 mg

The various minerals above are macro and micro nutritional needs for toddlers that need to be fulfilled so that the little one's health is maintained. Consult a doctor for more information and adjust to the child's condition.

Guide for toddler eating menu according to balanced nutrition

At the age of four to five years or preschool age, changes in a child's appetite are very normal. The following is a guide on the portions and diet for toddlers so that nutrition is still fulfilled:

Breakfast

Within a day, consume carbohydrates for children 4-5 years at least six times a day with the provision of small but frequent meals. Several menu options:

• 2 slices of whole wheat bread (70 grams)
• 4 lettuce leaves (10 grams)
• 3 slices of tomatoes (10 grams)
• 1 sheet of boiled bacon (30 grams)
• 1 glass of white milk (200 ml)

You can provide a source of carbohydrates alternately so that the child doesn't get bored.

Interlude (snack)

• 2 large pieces of papaya (200 grams)

Lunch

• 1 plate of white rice (100 grams)
• 1 medium bowl of clear spinach (40 grams)
• 1 piece of skinless grilled chicken breast (55 grams)
• 1 slice of tofu (50 grams)

Interlude (snack)

Snacks can be in the form of fruit, such as:

• 1 large mango (200 grams)

Cut the fruit into small pieces to reduce the risk of pre-school children choking.

Dinner

• 1 plate of white rice (100 grams)
• 1 medium mangnkuk, sauteed green mustard greens (40 grams)
• 1 slice of catfish soup (50 grams)
• 1 slice of tempeh (50 grams)

Let the children choose the food they want to eat. You don't need to feed your toddler low-fat milk because he is still growing and needs fat.

Things that must pay attention to the nutritional diet of toddlers

When giving food to children, it is very important to avoid choking conditions that can harm your little one. The following types of food should not be given or given but with supervision:

• Smooth food types (whole grapes, sausages, meatballs, candy)
• Small meals (nuts, chips, popcorn)
• Sticky foods (jam, marshmallows)

To fix this, always cut your toddler's food into small pieces that are easy to chew and always pay attention to them every time they eat so they don't choke.

In addition, paying attention to your child while eating can let you know if your little one has allergies to certain foods. This is important so that he can be treated by a doctor immediately.

How to overcome bad eating habits in children

Entering the age of 1 year, children can be given food menus like adults. This made him more often try various foods he saw.

This, of course, is no exception to unhealthy snacks. To overcome this, there are several ways you can do it, namely:

Follow the food menu that the child wants

This does not mean that you give unhealthy snacks every day, but you can provide other options that your child likes. If your child likes fried foods, you can make them at home with cleaner ingredients and oils.

Sometimes children like one food and want to keep eating it for one week. It feels frustrating, but this is normal at the age of three years. As long as these foods meet the nutritional needs of toddlers, there is no need to worry.

Provide a variety of nutritious food menus

When serving the food menu, give some nutritious choices and allow the child to choose. For example, you can provide spinach, tempeh, tofu, and fried chicken.

Various varied diet menus are sufficient to fulfill nutrition for toddlers. So, if the child only chooses two of these foods, the nutrition is still sufficient

To make mealtimes more scheduled, you can do several things, such as:

• Apply the dietary rule of eating for 30 minutes, while sitting, not by watching television or videos and not by playing.
• Give food in small portions.
• Introducing food one by one so that the child does not get confused.
• Remove the plate or bowl when the child starts playing with the food.
• Serve several types of food, then let the children choose.
• Eat with other family members.
• Clean the mouth and hands after the child eats.

You can do the method above so that giving balanced nutrition to toddlers can still run well.

Prevent children from being overweight

If your child eats too much to the point of being overweight, the first thing that must be done is to consult a doctor.

Here's how to prevent excess weight in children:

• Set a schedule snacking to maintain a child's eating rhythm
• Pay attention to children's snacks, if children often eat sweet snacks, replace them with fruit.
• After the child is 2 years old, low-fat milk can be given.
• Take a little exercise.
• Adjust the portion of the meal according to his age and don't overdo it.

If you want to prevent weight gain in children, the steps above can help.

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