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Dark Chocolate Bars Mar 10, 2010, 11:28 am.

DARK CHOCOLATE BARS

Dark Chocolate has many health benefits including lowering blood pressure and lowering cholesterol. It also contains flavonoids which act as antioxidants which protect the body from free radicals which can cause damage that leads to heart disease.  When purchasing dark chocolate, look for at least 85% Cacao which will contain more of [...]

Myth vs Fact Mar 08, 2010, 4:18 pm.

With growing interest in the hCG diet many blogs and social sites are overflowing with information on the diet.  With all of the available resources who are we to trust?  In this issue we are going to review some of the most frequently asked question regarding the hCG diet.
Some say it will help increase your [...]

Child Nutrition – Toddler Nutrient Needs Mar 02, 2010, 12:47 am.

By Colleen Hurley, RD Certified Kid’s Nutrition Specialist

Another addition to the toddler feeding series, this post highlights more specific nutrient needs.  We have already discussed toddler feeding tips, which can be used to instill this framework.  Again, these are guidelines to help guide you, not create panic or stress.  Toddlers are notoriously fickle eaters so it is understood that micromanaging everything your toddler eats is next to impossible.  Just do your best to provide balanced meals and snacks; and let the rest be up to them.

 Toddler Nutrient Needs

The daily requirements for a 1-3 year old are as follows:

1.     Protein: A minimum of 16 grams a day. 16 ounces of milk plus one ounce of meat or meat equivalent is ample protein for a toddler.

2.     Fat: At least 30 percent of a toddler’s calories should come from fat. Too little can result in “failure to thrive,” where children do not get enough food to supply their energy and growth needs.

3.     Calories: 40 calories/day/inch of height = 1000 to 1300 calories/day. Calorie distribution is apt to look like this:

        16 g protein = 64 calories

        44 g fat = 396 calories

        210 g carbohydrate = 840 calories

       Total = 1300 calories

boys

4.     Sodium: 325-1000 mg.

5.     Vitamin C: 40 mg.

6.     Vitamin A: 400 ug (micrograms) retinol equivalent (RE)

7.     Calcium: 800 mg. Even if a child drinks the recommended two cups of milk a day, he still needs 200 more milligrams of calcium. Offer yogurt, cheese, tofu, and dark leafy greens.

8.     Iron: 10 mg.

9.     Zinc: 10 mg. A mild zinc deficiency in toddlers is more common than realized. Symptoms are poor appetite, sub-optimal growth and reduced sense of taste and smell. The best sources of zinc are meat, eggs and seafood.

10. Folate: 50 ug.

The last four are the ones most often deficient in toddlers and are often added (enriched) in toddler foods.

What about fat?

It is important not to restrict fat intake in a child under 2. Until 2 years of age, toddlers should consume full fat foods. Fat is essential for brain development and cognitive function. After 2 years of age, you may give your child reduced or low-fat dairy, however, fat-restricted diets are not recommended for children of any age. It is important, however, to choose healthy fats such as nuts, nut butter, avocados, or full-fat dairy and not foods like French fries, chips, .or cookies. 

Toddler Nutrient Guidelines

When planning meals and snacks for your toddler, Wholesome Toddler Foods recommends the following:

• 2 to 3 cups of calcium (milk, yogurt, cheese, dark leafy greens, or other calcium rich foods).
• 4 servings of fruits and vegetables. (Serving size: one tablespoon per year of age.) One serving should be high in vitamin C and another in vitamin A.
• 4 servings of grains – bread and cereal. One should be an iron-fortified baby cereal. A serving is about 1/4 to 1/3 an adult portion (1/4 slice toast, 1/4 cup pasta).
• 2 servings of proteins – meat, beans, eggs, tofu, or peanut butter. A good serving of protein should be served at every meal. One serving equals 1/2 ounce. 

Just like adults, children like a variety of food and enjoy making their own decisions. Your child may, however, stick to a few foods she likes and not want to eat much else. That is ok, as long as those foods are healthy. This is a great time to initiate healthy eating habits that can last a lifetime. 

Resources:

USDA’s Searchable Nutrient Database – Enter in any food and find the nutrient content

Nutrient Information from the American Society for Nutritional Sciences

Mypyramind.gov for kids allows for interactive games for kids plus feeding guidelines for parents of kids

Child Nutrition – Infant to Toddler Nutrition Transition Mar 01, 2010, 11:44 pm.

By Colleen Hurley, RD Certified Kid’s Nutrition Specialist

Like most parents of toddlers, you may find yourself wondering- is he getting enough to eat? How much is he supposed to be eating? Is my toddler getting enough nutrients? This is a time in his life of what seems to be boundless energy. He is so busy, in fact, he may not even want to stop playing to have something to eat. Following up on the Tips for Feeding your Toddler  post, here are 3 top phrases your toddler may counter mealtimes with as well as the transition from infant to toddler nutrition.

 “I Can Do It Myself”

You will find at this stage of child development, your child may have very fickle eating habits: one day she may eat like horse, while other days barely touch her food. This is ok and a normal part of being a toddler. She is asserting her independence and that usually means deciding on her own food choices and feeding herself. 

 “I’m Not Hungry”

 It is important to remember a simple rule: It is your job as the parent to provide the healthy food, and it is your child’s job to decide how much to eat.   Forcing him to eat or finish everything on his plate can set him up for unhealthy eating habits in the future and encourages eating beyond fullness. It is rare that children will let themselves starve so keep providing healthy food at regular meal and snack times and he will eat when he is hungry. Keep in mind that most toddlers eat only 1-2 “meals″ per day and tend to “pick” at their plates. Your toddler doesn’t need to eat 3 full meals a day as adults do. The American Academy of Pediatrics recommends about 40 calories per inch of height per day. Basically, if your toddler is 32 inches, he should be getting about 1,300 calories per day for adequate growth and weight gain.

“I don’t want to eat”

pouting

Infant vs. Toddler Nutrition

Toddler and preschool diets are very different from that of babies. Even in the older infancy stage, most nutrition comes from breast milk or formula with a gradual increase of solid foods. One monumental milestone in child nutrition is weaning your child from a bottle to a cup, usually around 12-14 months old. This means your child will start requiring more nutrients from food yet it may also be more difficult to feed them than when he was a baby.  It might seem like an overwhelming process but remember to be patient as this too shall pass and as always, talk to your health care provider if you have questions or concerns.

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