Ideal carbohydrate needs for toddlers aged 2

Meeting the nutritional and nutritional needs of toddlers is very important for their growth and development, including carbohydrate intake. This food content is a source of energy that can be found in various types of menus and snacks. The following is an explanation of the carbohydrate needs of toddlers, starting from the types of carbohydrates, how the body processes them, to limiting carbohydrate consumption for children's health.

Why are carbohydrates important for the nutritional needs of toddlers?

Carbohydrates are the main source of energy that can be obtained from various types of food. At least, every one gram of carbohydrates, produces 4 kilocalories (kcal). For toddlers aged 2-5 years, carbohydrate needs are around 55-65 percent of total calories.

Basically, carbohydrates are the main nutrient for the needs of a child's brain. So, you cannot eliminate carbohydrate foods even though you want to lose weight for children because of obesity.

In addition, carbohydrates also have many benefits for the health and development of children.

The types of carbohydrates that are important for the needs of toddlers

There are two types of carbohydrates contained in food, complex and simple carbohydrates. The following is an explanation citing Kids Health:

Simple carbohydrates

Another name for this type of carbohydrate is sugar. You can find simple carbohydrates in white sugar, fruit, milk, honey, and lollipops.

Although many foods contain simple carbohydrates, you need to choose according to the nutritional needs of your toddler.

So, make sure you choose the type of simple carbohydrates that are low in sugar. The simple low-sugar carbohydrates, namely fruit and milk, also contain other nutrients, such as fiber and calcium.

Compared to other types of carbohydrates, simple carbohydrates are absorbed the fastest by the body because they are easily digested. However, simple carbohydrates are also very easy to convert into blood sugar in the body.

Too much carbohydrate consumption in toddlers and adults is often in the spotlight because it can trigger diabetes in children.

You can replace it with a natural sweetener from stevia leaves. This is good to prevent toddlers from diabetes or reduce the risk in adulthood.

Complex carbohydrates

Complex carbohydrates are the type of carbohydrates that tend to be more difficult to digest. Therefore, complex carbohydrates usually tend to be healthier because they don't raise blood sugar quickly.

Some foods that include complex carbohydrates are:

• Root group (potato and sweet potato)
• 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.

In addition, complex carbohydrates also make children full faster. There are two groups of complex carbohydrates, namely:

Starch

All staple foods contain starch-containing complex carbohydrates. Foods that contain starch tend to take longer to digest by the body because they have a complex structure compared to simple carbohydrates.

Fiber

Types of foods that include complex carbohydrates and contain fiber are vegetables and fruits. This type of carbohydrate can also be found in other staple foods, such as brown rice or whole wheat bread.

Given the high fiber content, foods that contain complex carbohydrates do not have a negative impact on blood sugar health.

Carbohydrates contain high fiber suitable for toddlers who have special needs in blood sugar problems and obesity.

How does the body process carbohydrates?

When your child eats carbohydrates, the body breaks them down into simple sugars and is absorbed into the bloodstream.

When sugar levels rise, the pancreas releases a hormone called insulin which acts to move sugar from the blood into cells. Sugar here is useful as a source of energy.

This process is fast and makes it easier for your little one to get hungry. If you provide high-fiber carbohydrates such as wheat and potatoes for toddlers aged 2-5 years, the child's energy lasts longer in the body.

Should toddlers limit their consumption of carbohydrates?

For adults, a carbohydrate diet is familiar enough to reduce blood sugar levels. However, should toddlers do the same? There's really no need.

This diet principle makes carbohydrate intake for toddlers not to exceed 30 percent of daily needs. In fact, children still need 50-60 percent of their daily calorie needs.

If you apply a low carbohydrate diet to toddlers, you can lose weight quickly. If one step in the application of this diet, it can actually disrupt the growth and development of toddlers.

This is because toddlers aged 2-5 years are still in their infancy. Some of the effects caused when toddlers are on a carbohydrate diet, namely:

Decreased brain power

Whether we realize it or not, toddlers who lack carbohydrate needs experience a decrease in their ability to think. Carbohydrates play a role in improving brain performance so that when this content is reduced, brain performance can decrease.

Weight loss

Adults may be happy when they lose weight, but for toddlers, this is not a good condition. Drastic weight loss can make children malnourished and the possibility of worse, namely malnutrition.

If your child is overweight or obese and wants to go on a diet, first consult your pediatrician. Tell me about the condition of your little one starting from eating habits and what should be changed.

Get tired faster

Toddlers aged 2-5 years are a very active child and carbohydrates act as the main source of energy.

When you reduce portions, your child's body has a hard time getting energy and makes them lethargic, inactive, and tired more quickly.

The portion of the carbohydrate requirement is in accordance with the age of the toddler

Although carbohydrates for children should not be eliminated, you still have to choose the type and adjust it to the child's meal portion.

Based on data from the Ministry of Health, the average carbohydrate needs of children under five are:

• 1-3 years: 155 grams
• 4-6 years: 220 grams

In the age range of 2-5 years of age toddlers, carbohydrate needs adjust to the points above.

You can choose carbohydrates that not only contain calories, but also provide vitamins, minerals and fiber.

In order to maintain the carbohydrate needs of toddlers, choose nutrient-rich carbohydrate sources, for example, whole wheat bread, cereals, potatoes, and nuts.

How about low fat milk? Eat Right explains that low-fat milk contains a natural carbohydrate called lactose. So, you can still provide unsweetened low-fat milk for your little one.

How to deal with children picky eater to want to eat carbohydrates?

When your little one is alone picky eater , of course there are his own difficulties and have to outsmart him to eat carbohydrates. Here are some tips that can be tried so that children want to eat carbohydrates:

• Do not rush to change the child's eating habits
• Make mealtime fun, for example, by involving it in cooking
• Make healthy carbohydrates more attractive to children
• Make food rich in color so that children are excited to eat

Make sure you do the above steps under the supervision of a doctor so that your little one's health is not compromised. If your little one still doesn't want to eat carbohydrates, immediately consult a doctor to find out the best solution.

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