Food Fit For Your Tot
Confused about carbs? Muddled about milk? Perplexed over protein? Not knowing what to feed your toddler is an all too familiar conundrum for parents, but help is at hand for you and your tot. Phoebe Doyle seeks expert advice…
From too much to too little, it’s rare to find a parent that doesn’t worry about what their child eats, Co. Kerry based Nutrition Therapist Heidi Grimwood (www.glutenzone.ie) says; “I see it all the time with my friends and clients, how they worry incessantly about what to feed their children from weaning upwards.” It doesn’t help that virtually every day there’s a news story about an obese child, typically condemning the parents who supposedly feed their little one nothing but junk. There’s no denying it; young children are getting bigger and kids in the UK and Ireland are now amongst the largest in Europe with around a third weighing more than they should.
Sarah is a first time parent who feels her son Connor became a victim of her lack of education on the subject; “I wanted to keep him happy, he wasn’t great at trying new foods and so would often refuse what I had cooked but I didn’t want him to go hungry. I let him have what he wanted and that was usually crisps, sweets and general rubbish”.
This is a common problem; as parents it’s instinctive to want our little ones to be satisfied, but for Sarah it became worrying; “I knew he was overweight, he was two but people would mistake him for three or even four - I felt embarrassed, like I was being judged and it was my fault”. Sarah was referred to a Dietician and now feels like she’s back on the right track.
Parents like Sarah want to give their little ones the best start in life, and know the significance of food when it comes to health, but can lack clarity about what they should do. With all the assorted messages we’re bombarded with we are often left with some common mis-conceptions. “Parents get confused and begin to think there are hard and fast rules, making feeding their children more complicated than it need be”, says Paediatric Dietician Judy More .
So to arm you for your mission of nutrition know-how, our experts bust some of the toddler food myths for you….
The Myth - Toddlers need LOTS more protein
The Truth Parents are often told children need to eat more protein in order to grow but Judy offers reassurance; “Generally speaking we don’t have a problem with getting enough protein, because of the wealth of protein-rich food resources we have”. That said getting some protein-rich foods is vital as they are high in iron too which is essential for toddlers who are rapidly growing and use huge amounts of energy.
The Advice… Unsure of what to give? “Eggs, meat, oily fish and pulses are all great sources” says Judy.
The Myth – Milk; the more the better!
The Truth Perhaps it’s because for the first 6 months our babies have nothing but milk, it’s often thought that giving as much milk as your little one can stomach is a good move; “Once you start weaning your child you’re actually able to give them most of the right nutrients from foods”, explains Heidi, “I often see mothers using milk to wash down what they have fed their little one but I would encourage them to use cool boiled water.”
The Advice… Cut down their milk as they begin to eat more food. Offer about 3-4OZ milk milk as one or two of your toddler’s 6 – 8 drinks they should be having each day, but never instead of a meal.
The Myth - Be fanatical about 5 a day;
The Truth We are all aware of the ‘5 a day’ message but it can be harder than it sounds. However most experts advise to not stress if they have 5 each individual day but to look at what they eat over a week, “Try writing a little food diary for a week and see what they are consuming over this longer period. It should give you a better idea of how much fruit and veg they actually eat” says Heidi.
The Advice… Stop counting to 5! Don’t count and don’t stress. Just let them learn that fruit and vegetables are part of everyday life.
The Myth – You can eat junk but they can’t
The Truth Heidi says it’s crucial parents take their job as ‘role mode’ seriously; “You can really influence your child’s ideas about food. If you have ‘junk’ food in the house, eat this yourself and then hand a healthy organic snack to your toddler, they will get suspicious eventually!”
The Advice… Become a healthy eating family; let being a parent have a positive impact on your lifelong eating habits.
The Myth – Big portions = healthy eater
The Truth “Toddlers should be eating around 6 times a day ( 3 meals and 2-3 healthy snacks), so portion size should mean giving your child enough to last them 2.5-3hrs. Giving them huge portions and insisting they finish everything on the plate is not advisable and will just turn meal times into an unnecessary battle”, says Heidi.
The Advice… Think “small and often”; that’s the healthiest way for us all to eat, so encouraging this pattern is a real plus.
The Myth - Healthy Food Costs More The Truth Pretty much all of us are working to a budget these days and junk food can be cheap - making it enormously tempting, but Judy insists healthy food doesn’t have to cost the earth; “beans on toast, for example, is a healthy, nutritious and cheap meal that is easy to prepare and kids love it.” The Advice… be a frugal shopper; include pulses in your weekly shop, they are both rich in protein and iron and kinder are on your purse than meats or fish.
Box
Paediatric Dietician Judy More offers some principal Dos and Don’ts…
DO…
CONSTANTLY OFFER NEW FOODS… “Toddlers may not be instinctively open-minded – they need opportunities to learn to like new foods”, Judy says. Regularly offer new nutritious foods, this will help them to learn to like different textures and flavours.
EAT TOGETHER WHEN POSSIBLE… This helps food become a social, educational and fun experience, “letting them see what you eat can help them to eat healthily too”, says Judy.
DON’T…
HAVE TENSION AT MEALTIMES… Keeping them relaxed reduces the risk of a tantrum-throwing tot (or parent!) “Mealtimes need to be enjoyable” advises Judy.
WORRY ABOUT WHAT HAS BEEN EATEN THAT DAY; “A toddler generally eats better at some meals than others, so don’t worry if they eat less on one particular day”, urges Judy.