Healthy Foods For Diets Of Children From 1 To 3 Years Old
From the first year of life, most children can eat like the rest of the family. Healthy foods, the best source of energy and health, cannot be lacking in diets for children from 1 to 3 years old. Discover in the following space which ones are the most suitable.
Remember that the key to a proper diet is variety. It is not advisable to restrict the consumption of food groups, but to introduce them into the pattern when it is considered necessary. In any case, it is always positive to prioritize the intake of fresh products over ultra-processed ones.
Benefits of a healthy diet in children
One of the main benefits of adequate nutrition in childhood is health. Within the framework of the World Health Organization’s Global Strategy on Diet, Physical Activity and Health, the experts established that:
This is why it is important to give our little ones the right foods, as they will influence their present and future health. During this stage of life, children have significant development and physical growth.
The diet must ensure sufficient energy and nutrients to keep them at an optimal level. Without forgetting, of course, that this is also the appropriate stage to acquire and consolidate healthy eating habits that will last into adulthood.
Healthy diets for children 1 to 3 years old
A healthy diet must be varied, sufficient, balanced and adapted to your preferences and your perception of appetite. To do this, we will serve the following healthy foods for children from 1 to 3 years old, true sources of health for our little ones.
Fruit and vegetable
As in the case of adults, vegetables should be present in the meals and dinners of the little ones. There is none that is better at this age, the important thing is to offer variety within the vegetables of each season and adapt to the preferences of the child and the family.
- Swiss chard and spinach have higher nitrate levels than other vegetables. That is why up to the age of 3 they should not be offered more than once a day.
- Fruits can be consumed practically all from one year of age. We must be careful with those that present a higher risk of choking such as whole grapes or cherries. The fruit should be fresh and not in the form of fruit juices or yogurt. In this way, all the fiber will be used, a nutrient that has been shown to reduce the risk of traffic problems.
Protein
The main sources of protein in diets for 1 to 3 years are fish, meat, and eggs. There are some limitations that we must take into account:
- Do not eat swordfish, shark, bluefin tuna and pike, as they can accumulate high amounts of mercury.
- Neither are the heads of shellfish and the body of crustaceans such as crabs, since they can present a significant amount of cadmium.
We must not forget the importance of legumes . These are very healthy and nutritious foods for children. Red lentils do not have skin, so they can be more digestive.
Healthy fats
Extra virgin olive oil should be the main source of fat in a child’s diet. It will serve us to dress all your dishes, whether they are vegetables, cereals, legumes, etc. We can also offer you nuts, a great source of polyunsaturated fat and vegetable proteins.
These foods contain omega 3 acids in their composition. According to a study published in the journal Marine Drugs , these nutrients are beneficial in ensuring muscle health.
We must bear in mind that they present a great risk of choking. So we will choose to offer them crushed or in the form of a cream. Spread on a slice of bread, they are an ideal alternative in your breakfasts and snacks.
Whole grains
Whole grains are more nutritious and therefore preferable to refined ones. For children from 1 to 3 years the best are:
- Rice, rye or millet.
- Pasta.
- Couscous
- Oatmeal.
- Potatoes or sweet potatoes.
At breakfasts and snacks we will preferably choose whole wheat bread, oatmeal flakes or some other whole grain cereal without added sugar.
Dairy products
From the year on, children who do not continue breastfeeding can already drink cow’s milk, as stated in a publication in Nutrition Research Reviews . It is advisable to remove the bottle and offer it in a glass.
Natural yogurts, fresh cheese, and small portions of aged cheeses are also healthy foods at this stage . We must monitor the latter, as they contain high amounts of salt.
It is not necessary to offer them yogurts or special or follow-on milks. In healthy children, and with a sufficient and varied diet, they do not offer nutritional advantages compared to the originals. Instead, they often have added ingredients such as added sugar, flavorings, or fats.
What should a 1-3 year old child not eat?
There are some foods that we should not introduce into the diet for 1 to 3 years, since they are not healthy or recommended, even for adults. We refer to:
- Pastries: cookies, muffins, cakes …
- Sugary cereals.
- Salty snacks and potato chips.
- Soft drinks and fruit juices.
- Sugary dairy.
- Processed meats
Monitor diet early in life to ensure later health
At this age, children’s eating behaviors can be highly variable. It may be difficult for them to admit new foods and they may go through moments of increased or decreased appetite. It is important that the atmosphere at mealtime is calm and that it is done as a family whenever possible. Minors should never be unattended when eating.
Children should not be forced to eat and always offer different alternatives in terms of textures, flavors and colors. Do not forget that this is also a stage of discovery and learning.
Although initially, from the year on, we will have already introduced a large part of the main foods in the children’s diet, it is important to remember that we must be attentive to possible adverse reactions every time we introduce a new food.
The feeding of the little ones is one of the main concerns of parents. Surrounding them with these healthy foods will make it an easier and more satisfying task for everyone.
