Toddlers and their eating habits – a topic every parent will recognise! Your little one loves broccoli one day and refuses to even look at the colour green the next. It's a phase that sometimes drives us to despair, but it's also completely normal. In this blog, we dive into the world of toddler nutrition: why are they so picky? What do they really need to grow up healthy? We discuss the importance of the right nutrients, with a special focus on vitamin D. So, get ready for a tasty adventure full of useful insights and tips!
In this article, you will read
- Why toddlers are picky eaters
- The importance of proper nutrition for your toddler's growth and development
- How vitamin D and other vitamins contribute to your child's health
- Practical tips to prevent nutritional deficiencies
- Daily recommended amounts of vitamins and minerals for toddlers
Why are toddlers so picky eaters?
Toddlers can be quite stubborn when it comes to food. What they love one day, they don't even want to see the next! This is a normal part of their development and willpower. At this stage, they are busy discovering flavours, textures and control over what they eat. This behaviour can also stem from the development of their independence and the pursuit of autonomy.
At the same time, toddlers have smaller stomachs, which means they fill up faster and need less food, which can lead to fluctuations in their appetite. Still, it can sometimes be difficult to ensure that your toddler gets all the nutrients he or she needs.
Importance of good nutrition for toddlers
During the toddler years, children grow rapidly and develop in many ways. Healthy nutrition is extremely important in this process. A good diet not only helps them stay healthy, but also supports your toddler's bone growth, immune system and energy levels. That is why it is especially important to ensure a balanced diet, especially if they are picky eaters.
Why vitamin D is so important
Vitamin D helps build strong bones and supports your toddler's immune system. Because young children often do not get enough vitamin D from sunlight and food, the Nutrition Centre recommends giving them 10 micrograms of vitamin Devery day in the form of a supplement. This gives them the extra support they need, especially in the winter months.
Extra vitamins: help for fussy eaters
During periods when your toddler is not eating well, supplements such as vitamin C or a multivitamin can be a godsend. These extra vitamins help prevent any deficiencies and support the immune system.
In another blog, we will discuss tips for when your child has difficulty eating fruit and vegetables.
How many vitamins does your toddler need every day?
Below is a handy overview of the recommended daily amount of vitamins for toddlers. This will help you see how much your child needs every day for good health.
Vitamin |
1 & 2 years |
3 years |
A |
300 mcg (retinol) |
350 mcg (retinol) |
B1 |
0,3 mg |
0,3 mg |
B2 |
0,5 mg |
0,5 mg |
B3 |
4 mg (nicotinic acid) |
4 mg (nicotinic acid) |
B5 |
2 mg |
2 mg |
B6 |
0,4 mg |
0,4 mg |
B8 |
20 mcg |
20 mcg |
B11 - folic acid |
85 mcg |
85 mcg |
B12 |
0,7 mcg |
0,7 mcg |
C |
25 mg |
30 mg |
D |
10 mcg |
10 mcg |
E |
4 mg (alpha-tocopherol) |
5 mg (alpha-tocopherol) |
K |
30 mcg |
30 mcg |
Minerals for toddlers
In addition to vitamins, your toddler also needs minerals such as calcium and iron, which contribute to strong bones and good blood circulation. The table below shows the recommended daily intake of minerals for toddlers.
|
Mineral
|
1 & 2 years
|
3 years
|
|
Calcium
|
500 mg
|
500 mg
|
|
Magnesium
|
85 mg
|
85 mg
|
| Potassium |
1400 mg
|
1800 mg
|
| Phosphorus |
470 mg
|
470 mg
|
|
Iron
|
8 mg
|
8 mg
|
|
Zinc
|
5 mg
|
5 mg
|
|
Copper
|
0,3 mg
|
0,4 mg
|
|
Iodine
|
70 mcg
|
90 mcg
|
|
Selenium
|
20 mcg
|
25 mcg
|
|
Chromium
|
11 mcg
|
11 mcg
|
| Manganese |
0,5 mg
|
0,5 mg
|
| Fluoride |
0,6 mg
|
0,6 mg
|
| Molybdenum |
15 mcg
|
15 mcg
|
- European Food Safety Authority (EFSA). (2013). Scientific Opinion on nutrient requirements and dietary intakes of infants and young children in the European Union. EFSA Journal, 11(10), 3408. https://doi.org/10.2903/j.efsa.2013.3408
- Spill, M., Callahan, E., Johns, K., Shapiro, M., Spahn, J. M., Wong, Y. P., Terry, N., Benjamin-Neelon, S., Birch, L., Black, M., Briefel, R., Cook, J., Faith, M., Mennella, J., Casavale, K. O., & Stoody, E. (2019). Repeated Exposure to Foods and Early Food Acceptance: A Systematic Review. USDA Nutrition Evidence Systematic Review.
