The toddler years are a rapid period of growth and development for your child, and sound nutrition is essential. Toddlers need to be properly nourished to flourish physically, mentally, and emotionally.

For new parents, it can be a challenge to both identify what the right diet is and confront behavioural issues like regular food refusal or picky eating. You should complete Unii’s Toddler Nutrition Journey in full for comprehensive expert advice, but here are the basics of a balanced diet for your little one.

It is important that young children eat from all five of the main food groups. Macronutrients—carbohydrates, protein, and healthy fats—are important for any toddler. Carbohydrates should be their primary source of calories. They provide energy, which toddlers need for their active lives. As adults, we all know how sugary carbs can provide a boost in the late afternoon, but rice, pulses, and fruit and vegetables are the sources you should choose for your toddler.

The body needs protein to grow and repair every cell, and toddlers need sufficient protein to develop their muscles and tissues. Toddlers often get more protein than is required in their diets. They only need small portions (the British Nutrition Foundation recommends about two a day and three for vegetarian or vegan children). Go for lean sources like cricket, fish, beans, and tofu.

Fat matters a lot, especially for brain development. For most toddlers, there is no need to offer ‘low-calorie’ or ‘low-fat’ foods because children of this age need lots of energy for growth and for physical activity. Serve avocado, nuts, olive oil, and oily fish like salmon. These are all excellent sources of healthy fats.

Your little one’s diet should be rich in vitamins and minerals like iron, calcium, and vitamin C. Popular and healthy sources include fruits, vegetables, whole grains, and lean proteins. Iron is a crucial mineral for developing red blood cells that carry oxygen around the body. Those lean meats are a good source, as are beans and wheat-based products that are legally required to be fortified with iron. Toddlers who don’t get all the iron they should may become anaemic, so ask your doctor if you are unsure whether your child is getting enough.

Your child needs Vitamin C to aid iron absorption from plant-based foods, so serve citrus fruits, strawberries, bell peppers, potatoes, and tomatoes right alongside iron-rich sources. Vitamin C is also important for immunity.

Bones and teeth need calcium, and although toddlers need less than babies, you should still provide a sufficient amount to support their growth. The British Nutrition Foundation recommends they get about three servings a day of dairy, for example, and vegan toddlers can be given calcium-fortified plant milks and yoghurts. Leafy greens are another great source of calcium.

It is sometimes challenging to get your toddler fed with all the necessary nutrients. Here are four easy-to-implement ideas.

Variety is your friend. Toddlers can be fussy but are typically easily distracted. When you offer a wide selection of foods and encourage them to explore, you’ll soon see them reaching for a different piece of fruit, vegetable, or source of healthy fat or lean protein every time you sit down together.

Stay calm and patient. Forcing your child to eat something can make meals stressful for everyone and sow long-term negative associations with certain foods in your toddler’s mind. Try to be patient when your child refuses something, then wait a few days and prepare it in a different way.

They don’t need sugary or processed foods. These are often calorie-rich but lacking in nutrients, displacing your child’s need for more nutrient-dense foods once consumed. Avoid this by keeping them off the menu and offering whole foods instead.

Give them water. Food can be naturally hydrating, especially fruit and vegetables, but your child also needs plenty of fluids. Clean water is always a better choice than fizzy drinks and even fruit juices. Fruit juices are high in natural sugar and contain dramatically less fibre than whole fruits. They should be consumed with a fibre-based breakfast or snack (without added sugar) if you want to give them to your toddler, as fibre can help regulate their blood sugar and keep their hunger level in check, but water is still a better choice. Fizzy drinks promote tooth decay and may be high in empty calories. Tea contains tannins, which should be avoided as they can make it more difficult for your child’s body to absorb iron.

The importance of balanced nutrition for toddlers

From Unii’s Toddler Nutrition Journey, we share advice on a balanced diet for the under-threes.