The under-threes rapid growth and development require a balanced and varied diet. Let’s examine their nutritional needs.

These include protein, which builds and repairs tissues and organs. Toddlers between the ages of one and three need about 14.5 grammes of protein per day. Offer them high-quality protein sources like lean meats, poultry, fish, eggs, beans, and tofu.

All of the foods your toddler will eat give them energy, and knowing how much to give can help you determine portion sizes. A toddler aged between 1-3 years needs approximately 750 kcal per day, up to 1400 kcal per day.

These figures are just a guide, and your little one may need more or less depending on lots of different factors, such as how active they are or if they are feeling ill. Carbohydrates are their primary source; toddlers require about half of their daily calorie intake from carbs. Complex kinds are better because they introduce glucose into the bloodstream more slowly, allowing your child to sustain energy. They are also more nutrient-dense than simple carbs, which should be limited or avoided.

Healthy fat supports brain development, among other positive effects. Still, toddlers require no more than 35% of their daily calories from healthy fat sources like avocados, fatty fish, nuts, and seeds. Saturated fats should be limited or avoided.

Bones and teeth need calcium, and toddlers require about 350 milligrammes of calcium daily.

Dairy products such as milk, yoghurt, and cheese are excellent sources of calcium, as are fortified alternatives you can offer vegan toddlers. You should also serve leafy green vegetables.

Vitamin D helps your child absorb calcium and is also important for bone health. Sunlight exposure (remember that SPF50 reduces vitamin D production and ask your doctor whether supplements may be necessary) and fortified milk and cereals are great sources.

Iron is an essential mineral for building the red blood cells that carry oxygen around the body. Toddlers between the ages of one and three need about seven milligrammes per day. Serve them lean meats, fish, beans, tofu, fortified cereals, and leafy green vegetables.

Vitamin C: Your child’s body needs vitamin C for immunity and proper iron absorption. Toddlers aged 1-3 require approximately 30 milligrammes of vitamin C per day. Fruits such as oranges, strawberries, and kiwis are excellent sources of vitamin C.

Zinc: Your toddler needs zinc for healthy growth and development. The under-threes require about 5 milligrammes per day. Menu ideas include lean meats, fish, beans, and fortified cereals.

Fibre: Your child needs fibre for healthy digestion and to avoid constipation, which can be a significant issue for toddlers. The under-threes need about 15 grammes per day. Fruits (though not fruit juices), vegetables, whole grains, and beans are great sources.

Water: This is the best source of hydration to give your toddler, who needs about 1 to 3 litres of fluid per day.

What are my toddler’s nutrient requirements?

For Unii’s Toddler Nutrition Journey, we examine the nutrient requirements for toddlers.