The document provides information on the importance of a balanced diet for toddlers and the specific vitamins and minerals that are essential for their growth and development. It discusses that a balanced diet with a variety of foods from the main food groups supplies toddlers with all the nutrients needed. Some key vitamins and minerals discussed include calcium for bone health, vitamin C for immune system support, B vitamins for energy conversion, iodine for brain development, and zinc for growth. Food sources for each are also listed. The document emphasizes establishing healthy eating habits early and limiting foods high in fat, sugar, salt and certain fish for toddlers.

1. Balanced
Diet
By: Faiza M.

2. What is a balanced diet and what's so
good about it?
• Diet with wide variety of foods, eaten in different
combinations
• Supplies toddlers with all the nutrients needed for healthy
development
• Prevents toddlers from lacking in essential vitamins and
minerals needed for rapid growth

3. Why do children need a balanced diet
from an early age?

4. • Provides essential vitamins, minerals and other
nutritional goodies
• Vitamins and minerals are vital for our bodies to
function properly and each one plays a specific role
in the body
If children develop healthy eating habits from the start, it will set them up for
a healthier adulthood.

5. Calcium is vital for strong, healthy bones and
teeth.
Vitamin C supports little immune systems and is
also needed to form collagen, which is essential
for the development of healthy bones, gums
and blood vessels.
B vitamins work together to help the body
convert the food we eat into energy and provide
the support kids need to stay active.
Iodine is a mineral required for normal brain
development, concentration and learning
ability, making it crucial to support young
brainiacs
Zinc is needed for normal growth and
development in infants and supports healthy
immune function in kids
Good sources of calcium include dairy products (milk,
yoghurt and cheese), green leafy vegetables and bony
fish.
Good sources of vitamin C include citrus fruits
(lemons, limes and grapefruit), strawberries,
tomatoes, potatoes, spinach and broccoli.
Good sources of B vitamins include whole grains,
poultry, eggs, milk, fish, and enriched breads + cereals
Good sources of iodine include seafood and fortified
bread.
Good sources of zinc include seafood, meat and
beans.
Some Important Vitamins and Minerals

6. Vitamin A promotes normal growth, healthy
skin, tissue repair and helps in night + color
vision
Vitamin D promotes tooth and bone formation
and helps with intake of minerals like calcium
Iron helps produce blood and building of
muscles. Low iron can cause; irritability,
depression and increased risk of infection. Nor
very common in childhood.
Good sources of Vitamin A include yellow veggies,
dairy products and liver
Good sources of vitamin D include fortified dairy
products, fish oils, egg yolks and sunlight
Good sources of iron include beef, turkey, liver,
spinach, beans and prunes
Vitamins and Minerals Continued…

7. Vitamins Supplements and Children
• Vitamins need to be taken in from food for human body to function
properly
• To have a good amount of vitamin intake your child’s diet needs to be
balanced
• Sometimes a pediatrician may recommend a daily supplement for the
child if for some reason the child has a restricted diet (ie. No dairy,
gluten-free diet)
• But remember to always consult pediatrician before giving your child
supplements
• Feed your child vitamin rich foods from all 4 food groups, a balanced
diet is one with a variety of foods (Grain products, fruits and veggies,
milk and alternatives, and meat and alternatives)

9. Food Groups

10. Grain Products (carbohydrates)
Offer your toddler starchy foods with each meal and for some snacks. Starchy foods
include:
• Cereals • Pasta • Rice • Couscous • Potatoes and sweet potatoes • Yams • Plantains
Foods made from flour, such as crackers and bread, are also starchy foods.
Your toddler may not like wholegrain starchy foods, so try to offer a mix of wholegrain and
non-wholegrain foods. Doing this will also prevent him from feeling too full from high-fibre
foods to get a good range of nutrients. Bear in mind that your toddler has a small stomach
and it's easy for him to feel full.

11. Fruits and Vegetables
• Keep offering them to your toddler so that he learns they are a normal
part of a meal.
• You can also experiment with unusual fruit, such as star fruit, to keep
your toddler interested.
• Or offer a plate of different-coloured fruit to tempt him, such as
banana, kiwi fruit, blueberries, and strawberries.
Try to always offer your toddler fruit as part of his sweet course.

12. Meat and Alternatives
Your toddler needs to have foods that are high in iron and protein twice a day. Foods that
contain lots of iron and protein include:
• Meat • Fish • Eggs • Nuts • Pulses (such as lentils, chickpeas and beans)
•Make sure that any meat products you buy are high-quality, and are made of lean meat
with low amounts of added salt.
•If you want to feed your toddler nuts, grind them up and mix them into a meal. This will
help to prevent your toddler from choking.
•You can try to keep these foods interesting by experimenting with marinades for meat, and
making your own lentil dhal or hummus.

13. Dairy and Alternatives
You can offer your toddler dairy foods three times a day. Dairy products are high in calcium,
which is important for strong bones and teeth.
Dairy foods include: • Cheese • Milk • Yoghurt
If you want to feed your toddler yoghurt, opt for plain yoghurt or a variety that does not have too
much sugar. To sweeten plain yoghurt, try mixing it with pureed fruit.
•Milk is still a good source of calcium for your toddler, but he doesn't need as much as he did
when he was a baby.
•Aim to give your toddler around 350ml (two thirds of a pint) of milk a day. It's best not to give
him more than this as it will reduce his appetite for other foods.
•Until your toddler is two years old, stick to full-fat milk. He will need the extra calories, and full-
fat milk also has higher levels of vitamin A than lower-fat varieties.
•Once your toddler is two years old, you can start offering semi-skimmed milk.
•Skimmed milk is not suitable for your toddler until he is at least five years old.

14. Are there any foods that I should limit?
Foods high in fat and sugar
Foods that tend to be high in fat and sugar include:
• Butter • Spreads • Oils • Cakes • Biscuits • Ice-cream
Your toddler needs plenty of calories to keep him energised, but feeding him these foods in
large amounts can make him overweight. Stick to small portions and try to offer them as an
occasional treat.
Sweets and chocolate
Sweets and chocolate make a great treat, but they shouldn't be eaten every day. Sugary foods
contain little or no goodness and can spoil your toddler's appetite. They can also damage his
teeth.
Salty foods
Your toddler needs no more than 2g (half tsp.) of salt a day, but it can be tricky to keep an eye
on how much salt he eats because some foods naturally contain salt.
Here are some tips on how to avoid giving your toddler too much salt:
•Keep crisps and salty snacks for an occasional treat - no more than once a week. A whole bag of
crisps is too salty for your toddler, so only give him a handful at a time.
•Try not to add salt to your toddler's meal; use herbs and spices to add flavour instead. If you
and the rest of your family would like some seasoning, add it separately.
•Limit the number of ready-meals and takeaways that your toddler eats. These processed foods
often contain a lot of hidden salt. If you give your toddler a ready-meal, give him a small portion
and add plenty of vegetables.

15. Oily fish
Oily fish, such as tuna, salmon, and mackerel, are a great source of omega-3 fats, vitamins,
and minerals. But you don't need to give them to your toddler too often; once or twice a
week is plenty. Feeding too many of these fish may increase the build-up of toxins in your
toddler's body.
*Remember some fish can contain traces of mercury. Some include; mackerel, sea bass
(Chilean), Grouper, Bluefish etc.
Peanuts/Nuts
If your toddler has asthma, hay fever, a food allergy, or if food allergies run in your family,
check with your health visitor or Doctor before feeding him foods containing peanuts. This
way you can help to prevent a possible allergic reaction.

17. Common Vitamin Deficiencies in Children
Vitamin Vitamin’s Job for Body Symptoms of Vitamin
Deficiency
Good Sources
Iron • Transports oxygen
from lungs to
tissues, muscles
and brain
• General fatigue
• Weakness
• Pale skin
• Short breath
• dizziness
• Meats (lamb,
poultry, liver), nuts
+ seeds, legumes,
vegetables, dried
fruit
Vitamin D3 • Essential for
absorbing calcium
in teeth, bones +
muscle
• Prevents cancer
• Regulates blood
sugar and promotes
cardiovascular,
muscle and brain
health
• Increased risk of
rickets – bone
damage (where
bones curve)
• Severe asthma
• Cancer
• Oily fish, egg yolk,
and liver
• Sunshine
Calcium • Helps to build
strong bones, teeth
and tissue in body
• Regulate muscle
and nerve function
• Weak nails
• Muscle ache
• Tooth decay
• Dairy products,
broccoli, almonds,
oatmeal, kale

19. Tips on Weaning: Toddler Foods & Recipes
• Make food fun
• Should not take hours to make
• Give fun names to your meals
• Make them colorful
• Incorporate different shapes, sizes and textures
• Use your imagination
• Get children involved
• Take them grocery shopping and make them help in kitchen
• Teach why each food is good for us in simple terms
• Clear out rubbish
• Do not store biscuits, crisps and frozen foods like nuggets
• If they are not in the house it will reduce the chances of you feeding your child unhealthy
foods
• Healthy Snacks
• Expose children to a variety of options, don’t give them the same snack everyday

20. Toddler Meal Ideas
• Soups
• Great way to hide vegetables
• Can make them chunky of smooth depending on child’s preference
• Serve with some bread to get grains
• Sauces/Simple Curries
• Another great way to hide vegetables
• Can be put over rice, couscous, pasta
• Can make large quantities and freeze for later use
• Savory pies
• Finely chop vegetables so they are not as noticeable for the child
• Try using sweet potatoes instead of regular

21. Toddler Meal Ideas
• Fish
• Can make fish fingers at home and instead of deep frying bake them
• Serve the fish with baked sweet potato wedges instead of French fries
• Pizza
• Instead of eating out, make your own dough with whole grain flour
• Provide kids with different toppings and allow them to create their own
pizzas
• Roast/Barbeques
• Roast chicken and veggies is a great option
• Cut the veggies in thin potato chip shapes to make them fun and interesting
for kids to eat

22. Thank you.