How Much of What Your Toddler Needs

Erratic eating habits in toddlers is as normal for them as mood swings, and is all part of what it means to be a toddler. Most moms with picky eaters find it hard not to stress about what their toddler eats, and many aren't sure just what toddler servings should be, and how much of what their little one really needs.

One to three year olds need between 1000 and 1300 calories per day, but keep in mind, many kids don't reach this amount every single day, so it's a good idea to keep track of what your toddler eats over the course of the week, not just a day. Some might binge on fruit one day, but eat only grains the next.

These are daily recommendations, here is what you should aim for:

Protein (4 servings)
Protein is an important part of building bones, muscles, cartilage, skin, and blood, so it's not surprising that a growing toddler needs about 4 servings per day, 3/4 cup of milk, 1/2 cup of yogurt, 3 tablespoons of cottage cheese, 3/4 oz of hard cheese, one whole egg or 2 egg whites, 3/4 oz of fish, poultry, or meat, 2 oz of tofu, 1 1/2 tablespoons of peanut butter, and 2 oz of whole wheat pasta are all equal to one protein serving.

Calcium (4 servings)
Calcium is not only important for bones and teeth, but also in keeping the heart and metabolism levels in check, 3/4 cup of milk, 1/2 cup of yogurt, 3 tablespoons of cottage cheese, 3/4 oz of hard cheese, 4 oz of calcium fortified OJ, 2 1/2 oz of mashed canned salmon with bones, an 1 oz of sardines mashed, are all one serving of calcium, and a lot of these double for servings of protein, nothing like 2 birds with one stone eh Ma'?

Vitamin C (2 or more servings)
Unlike most mammals humans do not generate their own Vitamin C. It is an important structural component of blood vessels, ligaments, tendons and bones. Vitamin C also plays a key role in the development of neurotransmitters (known to effect mood) in the brain. So it's definitely an important part of a toddler's diet. The following portions are all equal to one serving; 1/2 of a small orange, 1/4 of a medium grapefruit, 1/4 cup fresh strawberries, 1/4 cup of cantaloupe or honeydew melon, 1/4 cup cooked broccoli, 1/2 cup of leafy greens, 1 small skinned tomato, 3/4 cup of tomato juice, or 1/2 cup of sauce, and 1/4 cup of OJ.

Leafy Greens, and Yellow Veggies & Fruits (2 or more servings)
Fresh or even lightly cooked, these are a great sources of vitamin A, C, & E, as well as iron, calcium, dietary fiber, folic acid, and the other phytochemicals. A toddler serving is 1/2 of a large yellow peach, 1/2 cup of cooked broccoli, 3/4 cup of peas, and 2 to 3 tablespoons of cooked greens, carrots, pumpkin puree, squash, sweet potato, or tomato.

Whole Grains (6 or more servings)
Most toddlers eat what their mothers think are only grain diets, and maybe their little bodies are onto something because grains are very important. Whole grains are packed with fiber, protein, vitamins, and minerals. 1 tablespoon of wheat germ, 1/2 slice of whole grain bread, 1/2 whole wheat pita, 1/4 whole grain bagel or English muffin, 2 to 3 whole wheat crackers, 1/4 cup of brown or wild rice, 1/2 of the suggested adult serving of whole grain breakfast cereal, or 1/2 oz of whole wheat pasta are all one serving for a toddler's tummy.

Other Fruits & Veggies (1 to 2 servings)
Some suggestions are 1/2 of an apple, pear, white peach, or banana, 1/4 cup apple sauce, 1/3 cup of cherries, berries, or grapes, 2 tablespoons of raisins, or other dried fruit, and 1/4 cup of green beans, mushrooms, squash, or corn.

Your toddler should also get some iron-rich foods everyday, like blackstrap molasses, beef, whole grains, raisin, or wheat germ, and if these foods are eaten with Vitamin C the iron is quicker absorbed into the body.

Keep in mind that thought you want to offer your child healthy choices, you should never put them on a low-fat diet until after the recommended age of 2. Even after the age of 2, fats should still compromise for 30 % of their total daily calories. It is important not to go much lower than that because fat is necessary for normal growth. It supplies essential fatty acids (like omega 3 & 6 that help with brain and eye development), and carries important vitamins, as well as supplies a concentrated source of calories.

It's OK to add fat to a toddler diet to a certain extent, one doctor recommends using 1/2 tablespoon of olive oil, butter, margarine, or even mayonnaise. You can also opt for 1 1/2 tablespoons of cream cheese, or 1 tablespoon on coffee cream, to get a little dairy in there while you're at it, because we all love to multi-task.