Why Balanced Nutrition Matters for Early Toddler Growth

Toddlerhood is the period where kids grow physically, mentally and emotionally. Balanced nutrition plays a vital role in toddler growth and brain development. As kids transition to toddlerhood, their motor skills develop, and they can feed themselves, making their interactions with foods complex. They are also vocal about their likes and dislikes about food. Children’s dietary preferences are linked with their eating patterns during infancy and toddlerhood, hence toddler nutrition plays a role in shaping long term health. Many toddlers and preschoolers fail to consume balanced meals and may fall short on important nutrients required for optimal growth.¹

In this blog let us learn more about balanced nutrition, what are macronutrients and micronutrients, how toddler nutrition plays a crucial role in later stages of life.

Critical window of growth in toddlers:

Right from birth to the second birthday is a crucial period for toddler growth and brain development. Balanced nutrition in this critical window is meeting caloric, macronutrient and micronutrient requirements to enhance toddler nutrition and support toddler growth.²

Macronutrients the fuel and building blocks:^2,3

Macronutrients are required in large amounts, are major source of energy and play a role in hormone production, muscle growth, metabolic and other bodily functions, as follows:

• Carbohydrates:

Carbohydrates are one of the major sources of energy, and are important for proper functioning of the brain. Sources include whole grains, pulses, millets, fruits, vegetables and starchy vegetables. High fiber carbohydrates like whole grains, pulses support gut function and help prevent constipation.^5,6

• Proteins:

Proteins are building blocks required for toddler growth. They are also important for production of hormones, and various enzymes involved in bodily functions. Sources include eggs, chicken, fish, milk and milk products, lean meats, soy and soy products.⁷

• Fats:

Dietary fats are also a source of energy. They play a role in cognitive development, immune function, and in the absorption of fat-soluble vitamins A, D, E, K. Toddler’s diet must include healthy fats like nuts, oilseeds, avocado, fatty fishes, etc.⁸

• Water:

Water does not provide any energy but is an essential nutrient. Fruit juices as a source of hydration should be avoided.⁷

Micronutrients for Toddlers: Small but Mighty

Micronutrients like iron, calcium, vitamin D, zinc, vitamin A, iodine, B vitamins are required for toddlers in small amounts that are essential for vision, immunity, bone health and brain development. Micronutrient deficiencies can hamper growth and development.

• Iron:

Iron deficiency anemia is common in toddlers and is associated with impaired brain development. Toddlers diet must include iron rich foods like bajra, masoor dal, rajma, dill leaves, soya granules, amaranth leaves, horse gram, etc.⁹

• Calcium: 

Calcium is essential for teeth and bone mineralization, and skeletal growth. Toddler nutrition must include calcium rich sources like milk and its products, sesame seeds, ragi, etc. However, for better absorption of calcium, vitamin D is required.^10,11

• Zinc:

is essential for tissue synthesis, supports growth hormone, aids in wound healing and protein synthesis. Toddlers’ meals must include zinc sources like seafood, meat, eggs and dairy and plant foods like beans, nuts and whole grains.

• Vitamin A:

is essential for vision and immunity. Toddlers’ diet must include sources like dairy, fish, eggs, and plant foods like carrots, sweet potatoes, and green leafy vegetables.

• Vitamin C:

is essential for immunity, and gum health. Toddlers’ meals must include vit C rich sources like lemon, amla, papaya, orange, sweetlime, berries, etc.³

• Iodine:

is crucial for thyroid hormone and deficiency causes restricted growth, and intellectual impairment, including iodized salts, eggs and sea foods in toddlers’ meals supports iodine intake.

• B Vitamins:

are water soluble vitamins necessary for development of all organs and nervous system, and supports energy production.³

Multiple micronutrients intake as part of well-balanced meals supports healthy growth and development in toddlers.

Incorporating well balanced meal plates

Well balanced meal plate must contain all five food groups:

• Carbohydrates– cereals, millets, whole grains
• Proteins– eggs, dals, pulses, dairy, chicken, fish, soya
• Vegetables and fruits– include different colored fruits and vegetables
• Healthy fats– nuts, oilseeds, cooking oil
• Water and beverages- plain water, buttermilk, clear soups

Make sure not to force feed toddlers, if a toddler fails to accept a food, reintroduce the same after few days, or maybe in another form. Switch off the TV or mobile phones while toddlers are having their meals, make meal times a pleasurable experience and let toddlers learn to eat food by themselves.

Toddlers diet often lacks vital nutrients due to various reasons and parents are often worried how to bridge this nutritional gap. NutriGro, a nutritional drink for toddlers helps complement everyday meals. It has a 50:50 blend of whey and casein and 33 vital nutrients including iron, calcium, selenium, DHA and probiotic Bifidobacterium Lactis, making it different from regular health drinks. Including it as a part of balanced meals helps support toddler nutrition and toddler growth.