15
months
good nutrition for
GROWING TOTS Good nutrition & special nutrients
As most parents can attest, toddlers are full of boundless energy. To fuel all of their running, laughing and learning toddlers actually need more nutrients per pound of their body weight than they will when they’re older. There’s not a lot of room in their small tummies, though. So that means all the foods they eat need to be packed with good nutrition.
I
FL
good
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VE R F PO
NUTRITION
This tip is from our Happy Mama Mentor Allison, RD, CBS and mom to Lindsey & Jessica Also available to chat at: happyfamilyorganics.com/chat
where it’s found
IRON
Beef, chicken, tofu, beans, lentils, dark green vegetables like spinach and broccoli, fortified breakfast cereals, dried fruit, whole grains
Helps the blood carry oxygen to cells and muscles. Anemia is caused by having an iron deficiency
PR OTE I N
Beef, chicken, fish, turkey, tofu, beans, lentils, quinoa, eggs, milk, yogurt, cheese, nuts & nut butters*
Supports growth and development of bones, muscles, cartilage, skin and blood
CALCI UM
Milk, yogurt, cheese, dark green vegetables like collards, tofu
For strong bones and teeth
V I TA M I N A
Dark green vegetables like spinach and kale, orange and yellow fruits and vegetables like cantaloupe & squash
Supports vision and a strong immune system
V I TA M I N C
Citrus fruits, broccoli, potatoes, bell peppers, strawberries
Helps with iron absorption
Eggs, fortified dairy products, fortified foods
Supports bone health
Eggs, meat, breastmilk, fortified foods
Essential nutrient that supports brain development
Probiotics: In some fermented foods like yogurt. Breastmilk & fortified infant formula. Prebiotics: Chicory, jicama & fortified foods
Probiotics: Different probiotics have different benefits. Probiotics are friendly bacteria – some have been shown to support immune function while others have been shown to support digestive health Prebiotics: The energy source for good gut bacteria
Cold-water fish like salmon, algae, walnuts, canola oil, fortified foods
Essential nutrient that supports brain development
DHA & OTHER OMEGA-3 FATTY ACIDS
PROBIOTICS & PREBIOTICS
CHOLIN E
nutrient
V I TA M I N D
Good nutrition for toddlers ages 1 to 3 why it’s needed
* if you have strong family history of food allergies, ask your pediatrician when to introduce these foods.