We may know the nutritional benefits of flax, omega 3's and protein, but we're sure our 3 year old doesn't (especially since their meal choices include none of the above). Here to help us deal with our toddler's picky eating habits is our nutritionist, Lianne Phillipson-Webb...
My toddler seems to be subsisting on a diet of frozen blueberries, plain yogurt and cheddar cheese. Her choices could be worse I guess, but is this even OK?
There could be a worse diet than blueberries, plain yogurt and cheese, that’s for sure. However, it is limiting and little bodies need a wider variety of nutrients. And when your little one decides (s)he doesn’t like these foods anymore, then what?
It is really important to keep up the variety of food that is offered to your toddler. Thinking about the colour of food that is offered to your toddler is an easy way to expand the variety. Aim for a rainbow (or three different colours at least) on their plate. Green leafy vegetables offer great minerals such as calcium, magnesium and iron. Red, orange and yellow fruits and vegetables are packed with beta carotene, vitamin A and C as well as antioxidants. Purple or deep coloured fruits, such as blueberries, are thought of as super foods because they provide antioxidants to fight off negative effects of pollution and free radical damage that have been linked to heart disease, cancer etc.
The family of B vitamins are the powerhouse of energy-supplying vitamins and are so important for your toddler. Their little bodies go through these quickly, and therefore need a constant supply. B vitamins are found in most grains; brown rice, oats, whole wheat, barley, rye, whole grain cereals, legumes and beans; lentil, chickpeas and kidney beans. Black strap molasses is also an excellent source and can be spread onto crackers or toast or added into a smoothie or yogurt.
Hopefully you can expand your toddler’s diet without having to hide too much, although sneaking in some leafy greens here and there is always good (they are a trickier food to eat on their own). Creating good eating habits by offering broccoli, for instance, is important. Offer about three small pieces and if it’s not going well, compromise by insisting that only one piece gets eaten. That gives them some control over the situation while getting them to eat what you want them to. Sometimes making up new names for the food is a fun way to encourage a clean plate too.
Let’s take the three foods above and see how you might turn that into a better diet. First, cheese can be grated finely onto any vegetable, melted onto a piece of bread, toast or grilled cheese style with some basil or other green pesto as the ‘butter,’ giving more vitamins and minerals in each bite. Blueberries can be made into a smoothie with banana, pear, some milk and hide in some baby spinach (they won’t know it’s there). Also, a puree of banana, avocado, blueberry and pear or mango is great (I've been known to hide a clove of garlic to help fight off a virus). Yogurt can be added into the smoothie or puree too. Use yogurt as a dip for veggies by mixing in some kale and oregano pesto or dried herbs with roasted and mashed garlic. Start here and keep going by re-inventing new variations, and a limited or picky eater will be a thing of the past.
Registered Nutritionist (Dip. ION and RNCP) and mother of two, Lianne Phillipson-Webb is the founder of Sprout Right, a health and nutrition service specializing in pre-conception, pre-natal and post-natal care for women and their families. Her mommy chef DVDs provide a great resource for new moms who wish to learn more about Baby’s first foods.