Daily nutrition guide for our little munchkins (not that we have a say!)

Ever wondered just how much dairy, meat etc that our little ones should be eating? I certainly do, especially as there are some days that Miss F will only eat tomato sauce. It is then that I wonder what other food groups she is missing. I thought I would include all this information as a guide just in case you ‘d also thought about this. Even though I now have this guide I know I will struggle to get her to eat anything that she doesn’t feel like. Today, I cooked her favorite vegetable slice for lunch, and before it even hit her table, I was being told to put it in the bin! 


What do you do in this situation? Do you cook another meal, or do you let your little munchkin go a little hungry so that they will finally eat the first original first meal? Would I be a terrible mother if I had done this? Should I be admitting this?! 

There is more information about nutrition requirements below.

How big is one serve?

Fruit:

Your toddler needs 1 cup of fruit each day for his vitamin C, vitamin A, potassium and fibre needs. A typical serving size to offer at meal or snack time is 1/4 cup. Below are some examples of a cup of fruit:

1 medium piece of fruit

1 cup fresh, frozen or canned frui

200ml 100% fruit juice

1/2 cup dried fruit

Vegetables:

Toddlers need about 3/4 cup of vegies each day. You can divide this up and offer vegetables throughout the day with meals and as snacks. Offer a variety of coloured vegetables to ensure you’re giving your tot a wide assortment of nutrients. Here’s some examples of what constitutes 3/4 cup of 

vegetables:

3/4 cup raw or cooked vegetables

2 cups raw leafy vegetables

200ml vegetable juice

1 small potato

1 medium tomato

12 baby carrots

Protein:

For protein, Vitamin B , iron and zinc, toddler’s need about 30g of meat or meat equivalent per day such as:

30g meat, poultry or fish

1/4 cup dry beans or baked beans

1 egg

1 tablespoon peanut butter

A small handful of nuts or seeds

1/4 cup tofu

2 tablespoons hummus

Grains:

Carbohydrates, Vitamin B and iron are found in grains and your toddler needs 55g from the grain food group per day. Examples of 55g include:

1 slice bread

1/2 cup cooked hot cereal

1/2 cup cooked rice or pasta

3/4 cup cold cereal

Dairy:

Your toddler’s growing bones need calcium, riboflavin and protein found in dairy foods. A daily serve of 2 cups of dairy will fulfil this need. You can divide the 2 cups into a between meal snack serving size of 1/2 cup - 3/4 cup if you like.

1/3 cup shredded cheese

1 cup yogurt

This information was all found on www.kidspot.com.au