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Is your toddler a picky eater and do you wonder how in the world you’re going to get him/her to eat vegetables or fruits? We all know that nutrition plays a very big role in being healthy and for children, it is very important for their growth and development – physically and mentally. So how do we get our children to eat healthy without having to “force-feed” them? In this article, I will give you some information about nutrition requirements for toddlers and some recommendations for the best snack foods and drinks for toddlers.
Nutrition requirements for toddlers 2 to 4 years old
Nutrition requirements will be slightly different for boys and for girls. Also, whether your toddler is active versus “very active.”
Let’s start with girls. The daily guidelines for girls ages 2 to 4 are 1,000-1,400 calories per day, depending on growth and activity level. They should get these nutrients daily:
Girls
- Protein 2 to 4 ounces
- Fruits 1 to 1 1/2 cups
- Vegetables 1 to 1 1/2 cups
- Grains 3 to 5 ounces
- Dairy 2 to 2 1/2 cups
Now for boys. The daily guidelines for boys ages 2 to 4 are 1,000-1,600 calories per day, depending on growth and activity level. They should get these nutrients daily:
Boys
- Protein 2 to 5 ounces
- Fruits 1 to 1 1/2 cups
- Vegetables 1 to 2 cups
- Grains 3 to 5 ounces
- Dairy 2 to 2 1/2 cups
How we get our toddlers to love those veggies and fruits
I think we all know how picky little kids can be over the foods they will want to eat. Some children are not as picky, however I think it is safe to say the majority of them are!
After having raised 3 children, I know first hand how frustrating it is for parents. And now, I am going through it all over again with my grandson. Don’t get me wrong, I absolutely adore taking care of him and I cherish every second! But there are those challenging moments when I want him to eat his vegetables and I had to find a creative way to get him to eat them!
So here’s what I came up with. Don’t over fret at meal times when your little one is playing around with his food and making faces. Feed him what he will eat and then supplement with those veggies and fruits. It is of no use to try to “make” him eat those carrots or steamed broccoli. It will only upset him and make him more determined to not eat those veggies.
Here is what I do:
Healthy snack ideas – toddler
So how do you get your little one to eat those veggies and fruits? I have found that fruits are a lot easier to give to your toddler because they sure do like the sweetness of the fruit. The problem always seems to be with the vegetables.
I have found a solution for this problem and I tested it on my grandson who happens to be 2 years old as of the date of this writing. I am very picky when it comes to buying groceries for myself and my family and so I always choose organic.
I prefer organic foods largely because they contain the least amount of “toxins” as I like to call it. I want the food I purchase to be as pure as possible with the least amount of chemicals. I have a post titled What is Organic Baby Food? in which I give you a guide to choosing pure baby food. Also, there are links in there for some great and healthy smoothies for your child!
Here below are my solutions to getting your toddler to eat vegetables. Your little one is going to absolutely love these nutritious snacks!
Broccoli curlz- this snack is made from pure and nutrient-rich ingredients – organic chickpeas and lentils and baked with broccoli. These are an excellent and creative way to add veggies to your child’s diet.
Click the link below to purchase and save!
Sprout Organic Baby Food, Stage 4 Toddler Snacks, Broccoli Plant Power Curlz
Next, I have below another great healthy snack. It is sweet potato and cinnamon curlz. These are made the same way as for the broccoli except sweet potato and cinnamon are the ingredients. The cinnamon is very light and not overly used.
Click the link below to purchase and save!
Sprout Organic Baby Food, Stage 4 Toddler Snacks, Sweet Potato and Cinnamon Plant Power Curlz
Both the broccoli and the sweet potato flavors are made from pure and nutrient-rich ingredients – organic chickpeas and lentils.
Let’s look at fruits
Fruit snacks are a favorite of most toddlers I know. The important thing to watch is to know how much sugar is contained in those snacks. Our children do require sugar, however just not “too much.”
I always like to keep fresh fruit on hand however I do like to have the fruit chews available too. I like to keep a variety of foods on hand to avoid giving the same foods over and over again.
Click the link to check out these fruit chews and to purchase and save!
Sprout Organic Baby Food, Stage 4 Toddler Fruit Snacks, Red Fruit Beet & Berry Crispy Chews
These fruit chews are made with whole grain rice and real fruits. There is no added sugar to this snack. Your child will love them!
Organic juice
When your toddler is running around playing, there is no better drink to give with a healthy snack than Honest Kids organic juices. I always keep a few boxes on hand for my grandson as he loves these juices and I love them because there are no added sugars.
Here are some links to a few varieties of flavors.
Purchase yours here and save!
Honest Kids Appley Ever After, Apple Organic Fruit Juice Drink
Purchase yours here and save!
Honest Kids Super Fruit Punch Organic Fruit Juice Drink
Purchase yours here and save!
Honest Kids Goodness Grapeness, Grape Organic Fruit Juice Drink
My conclusion
Whether your child is a picky eater or not, the fruit and veggies snacks and drinks above are a sure way to make sure your child is eating a nutritious diet. Get them started out the right way and they will hold to healthy eating patterns when they are grown.
I hope you enjoyed this blog and if so, please drop me a line in the comment section below, I would love to hear from you!
Cheers to eating healthy!!
Evelyn