The establishment of healthy eating practices begins in toddlerhood, influencing lifelong nutritional habits and overall health. During this period, children develop motor skills to feed themselves and form food preferences. An 18-month-old's diet is a crucial aspect of their growth and development, requiring a balanced approach that considers their nutritional needs, developmental stage, and emerging preferences. This article provides a comprehensive overview of dietary guidelines for 18-month-olds, drawing upon expert recommendations and practical tips for parents and caregivers.
Nutritional Needs of an 18-Month-Old
Between 12 and 24 months, toddlers transition from primarily liquid-based diets to eating many of the same foods as the rest of the family. During the first year of life, babies get most of their nutrients from breast milk and formula. But after 12 months, toddlers need to get their nutrients from a variety of foods. An 18-month-old's dietary needs are influenced by their age, size, and activity level. Generally, toddlers need about 1,000-1,400 calories a day, divided into three meals and two or three healthy snacks. However, it's essential to allow children to respond to their own feelings of hunger and fullness.
Macronutrient Requirements
- Carbohydrates: Carbohydrates should comprise the largest percentage of macronutrients, at 45% to 65% of daily energy intake, in children one to three years of age. Complex carbohydrates such as vegetables, whole grains, beans, and lentils are preferred over simple or refined, processed carbohydrates. Whole foods from plants are good sources of complex carbohydrates, fiber, vitamins, and minerals and allow children to feel full longer.
- Fats: Between one and three years of age, fat can be safely limited to 30% to 40% of total daily energy intake. Polyunsaturated fatty acids and monounsaturated fatty acids are the preferred sources of fat.
- Proteins: Lean proteins are essential for growth and development.
Micronutrient Requirements
- Vitamin D and Calcium: Vitamin D and calcium are essential for bone growth and bone mass acquisition. The recommended daily intake of vitamin D for children one to three years of age is 600 IU. The recommended daily intake of calcium for children one to three years of age is 700 mg.
- Iron: Toddlers should have 7 milligrams of iron each day. After 12 months of age, they're at risk for iron deficiency because they no longer drink iron-fortified formula, may not be eating iron-fortified infant cereal, or aren’t eating enough iron-rich foods to make up the difference.
Food Recommendations for 18-Month-Olds
Optimal food choices for toddlers are fresh and minimally processed foods, with little or no added sugar, salt, or fat.
Core Food Groups
- Fruits: Offer a variety of fruits, such as berries, bananas, and melon, cut into small, manageable pieces to prevent choking.
- Vegetables: Serve cooked vegetables that are soft, cut into small pieces, and well-cooked to prevent choking.
- Grains: Choose whole grains like oatmeal, whole-wheat bread, and brown rice.
- Protein: Include lean protein sources such as poultry, fish, beans, and tofu.
- Dairy: Milk is an important part of a toddler's diet because it provides calcium and vitamin D to help build strong bones. In general, kids ages 12 to 24 months old should drink whole milk to help provide the dietary fats they need for normal growth and brain development.
Sample Meal Plan
Here is an example of an average toddler-sized meal:
- One ounce of meat, or 2 to 3 tablespoons of beans
- One to 2 tablespoons of vegetables
- One to 2 tablespoons of fruit
- One-quarter slice of bread
Average Daily Intake for a Toddler:
Read also: Diet Ideas for 12-Month-Olds
- Grains: 6 servings
- Vegetables: 2 to 3 servings
- Fruits: 2 to 3 servings
- Dairy: 2 to 3 servings
- Protein (meat, fish, poultry, tofu): 2 servings
- Legumes: 2 servings
Foods to Limit or Avoid
- Sugar-Sweetened Beverages: Sugar-sweetened beverages should be avoided in all toddlers, and water or milk should be offered instead.
- Added Sugars: Toddlers should avoid foods and beverages with added sugars. Little tummies don't have a lot of room, and every bite they eat should be packed with the nutrients their body needs.
- Unpasteurized Foods: Unpasteurized foods are not safe for your little one, as some unpasteurized products may contain harmful bacteria.
- High Sodium Foods: Many ready-to-eat convenience foods many times contain too much added sugars and excess salt. Be sure to read the label before purchasing these for your tot.
Feeding Practices and Habits
Parents and caregivers are responsible for modeling healthy food choices and dietary practices, which shape children's food preferences and eating behaviors.
The Division of Responsibility
In general, parents should use the approach of “the parent provides, the child decides,” in which the parent provides healthy food options, and the child chooses which foods to eat and how much. Your goal as the parent is to provide healthy food choices and set specific times to eat. Your child’s job is to decide how much of the foods you provide to eat, or if they eat them at all!
Encouraging Healthy Eating Habits
- Self-Feeding: Self-feeding in toddlers should be encouraged to promote fine motor skills and regulation of food intake. The foods provided should be appropriate to the toddler's developmental ability and cut small enough to avoid choking. Children should be encouraged to use child-sized cups and utensils.
- Regular Meal Times: Regular mealtimes and snack times can give your child a routine.
- Flavor Conditioning: Flavor conditioning is recommended when introducing unfamiliar foods. This involves pairing new flavors with familiar flavors to promote associative learning.
- Repeated Exposure: It may take 8 to 10 times before your child likes a new food. So, for example, offering your little one fruits and vegetables repeatedly will increase the likelihood that they will eventually like them.
Addressing Picky Eating
Between 25% and 50% of normally developing children are picky eaters. Although toddlers' appetites and how much they eat may fluctuate considerably from day to day (by up to 30%), they are able to self-regulate without significant detrimental effect on growth. Children may reject unfamiliar foods initially but accept them once they become more familiar.
- Tips for picky eating: You provide healthy foods at mealtimes, let your toddler choose what and how much to eat.
- Keep mealtime a positive experience and offer disliked or new foods over and over again!
- Don't force your little one to eat something. Over time, and as they watch you eat these foods, they will become more comfortable and may eventually eat them.
Practices to Avoid
- Practices that lead to overeating: Parents should avoid practices that lead to overeating in toddlers (e.g., feeding to soothe or to get children to sleep, providing excessive portions, pushing children to “clean their plates,” punishing with food, force-feeding, allowing frequent snacks or grazing).
- Forcing or pressuring children to eat new foods: Forcing or pressuring children to eat new foods such as vegetables can promote dislike of those foods, particularly if more appetizing foods are available.
Common Concerns and Solutions
Iron Deficiency
After 12 months of age, toddlers are at risk for iron deficiency because they no longer drink iron-fortified formula, may not be eating iron-fortified infant cereal, or aren’t eating enough iron-rich foods to make up the difference.
- What Iron-Rich Foods Can My Child Eat? Serve more iron-rich foods (meat, poultry, fish, enriched grains, beans, tofu). When serving iron-rich meals, include foods that contain vitamin C (like tomatoes, broccoli, oranges, and strawberries), which improve the body's iron absorption. Continue serving iron-fortified cereal until your child is 18 to 24 months old.
Milk Intolerance
Some kids don't like milk or cannot drink or eat dairy products. Explore other calcium sources, such as calcium-fortified soy beverages, calcium-fortified juices, fortified breads and cereals, cooked dried beans, and dark green vegetables like broccoli, bok choy, and kale.
Read also: Korean IU Diet Explained
Constipation
Toddlers don't eat enough fiber to keep their bowel movements soft and often develop constipation. If your child has firm, hard stools, he or she may associate toileting with pain and become afraid to use the toilet. For that reason, it's important to keep your child's bowel movements soft.
Additional Tips for Parents
- Avoid distractions during meal times: To help nurture your child’s internal cues, provide meals without distractions such as the TV or other screens.
- Be patient and persistent: It may take multiple attempts before a toddler accepts a new food.
- Involve your child in meal preparation: Let your child help make meals. Even young children can rinse fruits and vegetables, tear lettuce, or stir ingredients.
- Offer choices: You can help your toddler through this difficult stage by offering several choices.
- Ensure food safety: Some foods are more likely to cause foodborne illness (or food poisoning). Do not serve foods that are hard to swallow, or cut them into small pieces of about 1/2 inch.
- Read food labels: Read the label on the back of food packages to make sure there are no added sugars.
Read also: Diet Chart for Weight Loss
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