How Do I Know If My 1 Year Old Is Eating Healthy Enough?

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The green bean monster

He threw a green bean on the floor and laughed. I helped him stick another one on the fork and waited. He stuck it to his pursed lips, wrinkled his nose, and threw it on the floor again. We’ve been working on keeping food on our tray, and it’s surprisingly an easily won battle most days - except when it comes to vegetables. It’s not all veggies, mostly the green ones, but it’s enough to keep me up mixing purees of green beans or spinach with sweet fruits to “trick” my 1-year-old into more eating more vegetables.

Perhaps you have a great eater who clears their plate. Or maybe your toddler is just like mine - fruits, grains, and proteins are fine, but vegetables are like mud pie. Some parents have babies who refuse meats, and others won’t eat anything with a “weird” texture. Most pre-toddlers and toddlers go through stages of refusing certain groups or varieties of food. You do the best you can to get the nutrients in, but how do you know if your baby is really eating healthy enough?

To answer that question, we need a standard for what and how much they should be eating - not just a calorie count. Let’s look at 1) the essential nutrients your pre-toddler needs and what foods are good sources, 2) a sample menu for a day, and 3) signs that your pre-toddler is eating healthy enough.

what key nutrients does my little one need?

Macronutrients

1. Protein is important to form new blood cells and body tissues, nervous system function, transport nutrients in the body, and create hormones and enzymes.

Toddlers ages 1-3 need between 11-16g of protein per day (or 0.55g per pound of body weight). One 8oz glass of cow or goat milk alone has about 8g of protein. The recommended amount of whole milk for 1 to 3-year-olds is no more than 16oz per day. So, if you choose cow or goat milk, your baby’s intake should be less than 16oz so he or she doesn’t get 16g of protein solely from dairy. The protein content is not as high in nut and plant-based milk, but these often contain added sugars like carrageenan and stabilizers like guar gum and xantham gum (check the label). They also have lower levels of potassium and calcium, so your little one may need foods higher in these nutrients (which can absolutely be achieved with diet).

2. Fat is necessary for energy, brain function, nutrient absorption, and healing of wounds!

There is apparently no upper limit of fat before your baby’s 2nd birthday. But it’s important to give them healthy fats like avocados, goat cheese or sharp cheddar cheese, fatty fish like salmon - and you can also cook with coconut oil to add healthy fats to any dish.

3. Carboydrates help the body use protein and fat for building and repairing tissue; also is converted to energy

Sweet potatoes, corn, parsnip, pumpkin, kidney beans, chickpeas, lentils, breads, grains, and of course, the occasional sweet treats. (Many toddler snacks offer up a good serving of carbohydrates.)

Micronutrients

1. Iron helps transport oxygen in the blood, promotes good energy levels, and supports the immune and gastrointestinal systems.

Toddlers ages 1-3 need 7mg of iron per day - and too much iron is just as dangerous as too little. If the iron content is shown by %DV, read below to see how much iron a product actually contains. Unless specifically a toddler food, %DV is based on the general population. Good sources include beans, hummus, lentils, tomatoes, and fortified cereals, peas, broccoli, green beans, baked potato, and oatmeal.

2. Vitamin D promotes healthy bones and teeth, absorbs calcium, and helps the body fight against disease.

Toddlers ages 1-3 need 600 to 1,000 IU per day. Dairy foods contain high levels of Vitamin D, and most types of milk are fortified with it. If your family is not big on dairy - or your toddler does not digest dairy well - other great sources of Vitamin D are eggs, salmon, tuna, and orange juice.

3. Calcium helps develop strong bones and teeth, proper muscle function, nervous system function, converting food to energy, and helping the blood to clot.

Toddlers ages 1-3 need 700mg of calcium per day, which can be found in dairy, leafy greens, white and red beans, chickpeas, figs, prunes, and oranges.

4. Fiber manages blood glucose levels, promotes healthy digestion and the absorption of nutrients, as well as satiety (the feeling of fullness).

Toddlers ages 1-3 need 19g of fiber per day. This one is found in some of the yummier toddler snacks - bananas, whole grain bread, apples, berries, pears, green peas, and legumes.

5. Potassium helps regulate heartbeat, nervous system and muscle function, metabolism, and electrolyte function (hydration) in the body.

Toddlers ages 1-3 need 3,000mg of calcium per day, which can be achieved through a diet including tomatoes, raisins, prunes, potatoes, legumes, spinach, bananas, broccoli, melons, and squash.

Sample Menu

This menu includes foods from all 5 food groups: lean meats, grains, dairy, vegetables, and fruits, bearing in mind their recommended servings for 1 to 3-year-olds and potential allergies.

Breakfast

• 1 scrambled egg

• 1/4 avocado

• 1-3 Tbsp of oatmeal (instant oats flavored with maple syrup and bananas)

• a few pieces of soft melon

Mid-morning Snack

• Piece of whole wheat bread with a thin layer of almond, peanut, or chia butter or thin layer of fruit jam

  or

• Fist-sized serving of strawberries and blueberries w/ yogurt dip (can use coconut or almond milk yogurt for lactose-free)

Lunch

• 1-3 Tbsp black beans

• 1/4 cup vegetables - steamed carrots, squash, spinach and/or zucchini

• 1-3 Tbsp quinoa flavored with salt and butter (stovetop is faster than baked, but baked has a less grainy taste)

• slices of soft, seedless fruit - peaches, very ripe pears, oranges, pitted prunes or figs

Mid-Afternoon Snack

• 2-3 oz applesauce

Dinner

• 1 oz. salmon (or white fish, chicken, or beef) - some pre-toddlers do better with the texture of fish over chicken and beef, which are more work to chew

• 1/4 cup baked sweet potato

• 1/4 cup vegetables - steamed or sautéed brussel sprouts

• a couple strawberries sliced into small pieces

Portion Size for pre-toddlers and toddlers

Portion size is a big question for pre-toddlers and toddlers (well, for all of us)! They need to eat about 5 times a day - 3 times are toddler-sized meals, which is about a third to half the size of a regular adult meal, and 2 times are 2-3 oz. snacks in between meals. Another common rule is to offer 1-3 Tbsp of each food group for every birthday (so a 2-year-old could eat 2 Tbsp protein, 2 Tbsp grains, etc.). But it isn’t always easy to count food in Tbsp, not to mention that all kids eat different amounts based on size, gender, appetite…so thinking of it as half a healthy-sized adult meal and watching for signs of hunger and fullness is a more relaxed way to do it.

*If you are still offering a sippy cup of milk in the morning and/or at night, take that into account with the amount of protein being eaten through lean meats, eggs, and dairy. For this menu, between the egg, quinoa, beans, and salmon, we have reached the upper limit of 16g. of protein per day. (If your toddler is over 30lbs., more protein is fine. Remember the ball park is about 0.55g. per pound of body weight.) We’re just looking to not go way over this amount as too much protein causes excess labor for the kidneys.

Signs that your baby is eating healthy enough

• They are in good spirits. Sure, there’s the usual fussiness and tantrums. Maybe he’s transitioning naps or teething and seems “off,” but if he is unusually fussy, he may need more food (or healthier food that offers more lasting energy). When we wean from breast milk or formula, there’s some adjustment time - we all go through it!

• They are sleeping well. Obviously, sleep is usually disrupted by teething, sickness, nap transitions, changes in the family, etc. Besides those things, a baby with a full belly will sleep well. If your pre-toddler is waking early and you can’t tie it to one of the other causes, try offering more food (or larger snack portions).

• They are active and alert. If your pre-toddler is eating too much, she may seem sluggish or slow. It’s unusual for a toddler to act this way (minus other health issues), so it could be that she needs a little less food or needs more protein and healthy carbs in her diet. However, most babies and toddlers tend to stop eating when they’re too full (a skill we obviously struggle with as we get older), so watching for first signs of fullness can help!

• Height and weight gain are on track. Since all children are different and can be all over the growth chart, it’s best to compare your child’s gain to her first year - not to other children. Generally, pre-toddlers will have 12-month, 15-month, and 18-month checkups where you can compare notes. You can also use a scale at home, like this handy one that measures height and weight, if you’d rather not wait 3 months for measurements.

• They have regular bowel movements. Just like for us, bowel movements change based on different types of foods. However, constantly changing bowel movements could indicate irregular eating habits or irritating foods. Try to monitor if certain foods are troublesome or if your toddler needs more or less food. It could be that meals are too big, and she needs more small snacks. Just like with babies (remember all those poop charts?!), the regularity and consistency of bowel movements inform us about our child’s health.

This list certainly isn’t prescriptive! Pre-toddlers are going through all kinds of changes, and it’s challenging to narrow down the causes of their moods and/or restlessness. Trust your instincts! If you think it could be food-related, follow your gut. Mother knows best even with all the help other people (including myself) are trying to offer.

Do what you can and count on using sneaky methods

Here’s the deal: it would be next to impossible to track your child’s daily intake of nutrients, not to mention no fun! And we don’t want to develop a preoccupation with food rather than enjoying our meals. The goal is to get an idea of what foods will meet their nutritional needs by skimming the list and planning meals and snacks that keep them balanced. Some meals are just mac-n-cheese and bread, but overall we help them have a healthy, balanced diet.

My toddler doesn’t eat green vegetables. Does yours? If so, do a dance and thank your lucky stars. That’s great! But most toddlers snarl their noses at the site of vegetables. It’s like they know you’re trying to help them eat healthy. And the whole trick of “eat it and they will eat it, too” has never worked in my family. As backup, you can use pouches or homemade purees and smoothies with spinach, kale, peas, squash, or carrots, etc. mixed with apples, pears, or bananas to mask the taste. I usually go with the foods my son eats the least.

It’s not a good long-term strategy because they need to adjust to the taste of veggies, so introduce them to the menu each day, even if they mostly end up on the floor. For example, if you have steamed spinach for dinner one night, offer that first before any other food. Once your little one has given it a shot, don’t force it and move on. Eventually, he will begin to stick the spinach in his mouth out of curiosity! (My son realized that he actually likes zucchini with this “relaxed” method. But it took 2 weeks and 5 dinners to get there!)

That said, it’s not worth ruining dinner for both of you if your pre-toddler gets upset about the vegetables. Kids sense our determination and resist in response. We don’t want to create pressure or stress around food. Treat vegetables like the bread they love, like it’s totally normal that squash is on their plate and you assume they’ll enjoy it. It will take time; after all, veggies are an acquired taste. But persistence is key.

Final Thoughts

For moms who couldn’t or aren’t breastfeeding around our child’s first birthday, we want the same confidence in nutrition that comes with breastfeeding. As parents we want to “get it right” when it comes to raising healthy children. It’s a showdown getting our little ones to eat healthy some days - or to eat at all! - but when we’re equipped with knowledge about what constitutes a healthy diet for their ever-changing bodies, it certainly helps answer the question, “Is my toddler eating healthy enough?” To which you can now answer, “Yes! Well…most days.”

P.S. Here’s what you need to know about %DV (percent daily value)

If you’re looking at food labels, it may be confusing to determine if the vitamins are within appropriate levels if they are spelled out in %DV rather than grams or milligrams. If you are comparing infant and toddler foods, then the daily values should be based on the calorie diet for that age range. 1 to 3-year-olds need about 1,200-1,400 calories per day.

Other foods, however, are not based on infant nutrition needs but on a 2,000 calorie adult diet. For example, if you are feeding your pre-toddler adult crackers or almond milk, the %DV will be based on adult dietary needs.

There’s an example below if you want to get really technical, but the most simple way is to cut the %DV in half. For example, let’s say we want to figure out how much iron almond milk offers for my pre-toddler.

1) We look up the recommended amount of iron recommended on a 2,000 calorie diet - which is 18mg per day.

2) We multiply the recommended amount (18mg) to the %DV listed on the label. Almond milk contains 4% DV iron on a 2,000 calorie diet. 18mg x 0.04 = 0.72mg. In other words, even though it looks like almond milk has “more iron” than other milk, it contains less than 1mg of 1 to 3-year-old’s recommended 7mg per day.

*Calculating %DV is mostly useful when your little one has a specific dietary need, such as for more iron or potassium.