Healthy Food For 1-3 Year Olds

From the first year of life, most children can eat like the rest of the family. Diets for children aged 1 to 3 cannot lack healthy foods, their best source of energy and health. Therefore, find out in this article which ones are the most suitable.

Benefits of a healthy diet in children

One of the main benefits of proper nutrition in the infant stage is health. Under the World Health Organization’s Global Strategy on Diet, Physical Activity and Health, experts have established that:

That’s why it’s important to give our children the right foods, as they will influence their current and future health. Furthermore, during this stage of life, children have important physical development and growth.

Thus, food must guarantee enough energy and nutrients to keep them at an optimal level. Without forgetting, of course, that this is also the right stage to acquire and consolidate healthy eating habits that will last into adulthood.

Types of healthy food ​​for children aged 1 to 3 years

A healthy diet should be varied, sufficient, balanced and adapted to your preferences and your perception of appetite. For this, we will use the healthy foods that will be described below. They are ideal and essential for children aged 1 to 3 years, true sources of health for our children.

Fruits and vegetables

As in the case of adults, vegetables should be present in the children’s lunches and dinners. In addition, 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.

• For example, Swiss chard and spinach have higher levels of nitrate than other vegetables. That’s why up to 3 years old should not be offered more than once a day.
• Virtually all fruits can be consumed from the first year of age. However, we must be careful with those that are at greater risk of suffocation, such as whole grapes or cherries. Also, the fruit should be fresh and not in the form of fruit juices or yogurt.

Proteins

The main sources of protein in diets for 1 to 3 years are fish, meat and eggs. There are some limitations that we should take into account:

• Swordfish, shark, bluefin tuna and pike should not be eaten as they can accumulate large amounts of mercury.
• Nor the head of molluscs and the body of crustaceans such as crabs, as they can contain a remarkable amount of cadmium.

We must not forget the importance of legumes. These are very healthy and nutritious foods for children. Red lentils have no husk, so they can be more digestive.

healthy fats

Extra virgin olive oil should be the main source of fat in children’s diet. It will serve to season all your dishes, whether vegetables, cereals, vegetables, etc. In addition, we can also offer dried fruit, an excellent source of vegetable proteins and polyunsaturated fats.

We must keep in mind that they present a great risk of suffocation. Therefore, we will choose to offer them crushed or creamed. Spread on a slice of bread, they are an ideal alternative for breakfast and snacks.

whole grains

Whole grains are more nutritious and therefore preferable to refined ones. For children aged 1 to 3 years, the best are:

• Rice, rye or corn
• Pastas
• couscous
• Oat flakes
• potato or sweet potato

For breakfast and snacks, you should preferably choose whole grain bread, oat flakes or other whole grains and no added sugar.

dairy products

From one year onwards, children who do not continue to breastfeed can already drink cow’s milk. It is advisable to withdraw the bottle little by little and offer it in the cup. Natural yoghurts, fresh cheese and small portions of cured cheeses are also healthy foods at this stage. We should monitor the latter as they contain large amounts of salt.

It is not necessary to offer yoghurts or special or follow-on milks. In healthy children, and with a sufficient and varied diet, they do not offer nutritional advantages over the original ones. Instead, they often add ingredients like sugar, flavors or fats.

What are healthy foods for 1 to 3 year olds?

There are some foods that we should not introduce in children who are 1 to 3 years old, as they are not healthy or recommended, even for adults. We refer to:

• Confectionery: cookies, muffins, cakes…
• Sugary Cereals
• Snacks savory and chips
• Soft drinks and fruit juices
• Sugary dairy products
• processed meats

Other considerations

At this age, children’s eating behaviors can be very variable. They may find it difficult to admit new foods and experience times of greater or lesser appetite.

It is important that the atmosphere at lunchtime is quiet and that it be done with the family whenever possible. Children must never be abandoned when they are eating.

Children should not be forced to eat and different alternatives should always be offered in terms of textures, flavors and colors. Don’t forget that this is also a discovery and learning stage.

Although at the beginning, from one year onwards, we have already introduced most of the main foods in infant feeding, it is important to remember that we must be alert to possible adverse reactions every time we introduce a new food.

Finally, feeding the little ones is one of the main concerns of parents. By surrounding them with these healthy foods, it will become an easier and more satisfying task for everyone.