Superfoods for toddlers are foods which are loaded with nutrients and have several health benefits. If you have a toddler you are well aware of the struggle to make them eat healthy and nutritious food. In such a case superfoods can come to your rescue. Even if you feed one or two food items from these superfoods to your toddler it will suffice. This will also help establish healthy eating habits in them which will last them through their whole life.
Superfoods are a must for the growth and development of toddlers. They are full of nutrients, vitamins, and are easy to serve and carry when you go out. If your toddler refuses to eat these wonderful, healthy, and nutrient-packed superfoods, you may have to incorporate them into your toddler’s diet in different ways. Maybe make a different dish or try serving it in an attractive manner? So, let’s check out the 15 must have superfoods for toddlers.
In This Article
Why Are Superfoods Important?
The term ‘superfoods’ refers to a food item which is rich in various nutrients. These superfoods are important for our overall health and well being. Eating only one such kind of superfood in a day will ensure that the body is getting ample nutrition.
Superfoods are all the more important for toddlers and young kids as they are in their ‘growing’ phase. It means they need good and balanced amount of essential vitamins, minerals, protein, and other such nutrients for their overall development. So, if you manage to feed your toddler these superfoods, it will mean good nutrition for them.
Top 15 Superfoods For Toddlers
The term superfood applies to a wider range of food items. Here are the top 15 superfoods for your toddler –
1. Banana
Banana is an excellent food for toddlers. It is full of carbohydrates which will keep the toddler full for long. Banana also has fiber, potassium, vitamins B6 and C, and various other antioxidants (1). It is also convenient to carry along. But do take care to only include ripe banana in your toddler’s diet. If they don’t like to eat it as a fruit, you can make banana pancakes, smoothies etc.
2. Nuts
Nuts are high in protein, fiber, vitamins, have unsaturated fats (2). These are more than enough reasons that make nuts, a superfood for toddlers, and everyone else. A handful of nuts like peanuts, walnuts, almonds, pistachio, and cashew nuts can be awesome snacks for your toddler. Just make sure to cut them into bite sized pieces and then give to avoid choking hazard.
[Read : Top Healthy Snack Ideas For Toddlers (12 to 24 Months)]
3. Milk
It is an excellent source of calcium and protein which play vital role in bone development (3). But, if your toddler doesn’t like milk, you may offer other dairy products like paneer and yogurt to your toddler. Or, make shakes, frozen desserts etc. as tasty alternatives to plain milk.
4. Kidney Beans or Rajma
Rajma is rich in nutrients like iron, folate, vitamin B1, and protein etc. (4) These nutrients, especially iron, are essential for growing kids. You can make rajma curry or just boil some rajma and make a chat or a salad out of it. Add colorful vegetables to make it appealing to your toddler.
5. Avocado
This fruit comes loaded with the goodness of nutrients like vitamins B6, C and K . It also has fiber, which is effective in preventing constipation, a common problem in kids(5). It also has a good amount of ‘good fat’ which is monosaturated fat. You can simply peel, mash or cut thin slices and give to your toddler.
6. Honey
It is natural food product which has been in use since ancient times. Honey is rich in health-promoting plant compounds known as polyphenols. It is consumed for its therapeutic properties as well as nutritional benefits. Honey contains all of the water soluble vitamins, including vitamin C. Honey is considered good during cough problems or sore throats in toddlers. It can also be given to them as it contains several amino acids which are good for physical development (6). You can use honey instead of sugar for your toddler.
7. Blueberries
It is loaded with antioxidants, vitamins, and minerals and helps to keep a toddler’s mind sharp. It contains vitamins C, K and manganese (7). Blueberries can also help to improve memory and brain function in individuals (8). So, all the more reason to feed blueberries to toddlers! You can make blueberry smoothie or add them in cupcakes and muffins.
8. Eggs
Rich in protein, eggs can be very good breakfast option for your toddler. Eggs also contain vitamin A, and antioxidants lutein and zeaxanthin, which are good for eye health (9). It provides lasting energy to keep your toddler up till lunch time. It may be given in many ways like, boiled, scrambled, omelet etc.
[Read : Top Healthy Breakfast Ideas For Toddlers(12 to 24 Months)]
9. Oats
Oats is one of the healthiest grain, and contains vitamins, minerals and antioxidants. It is also a good source of fiber, protein and amino acids (10). Oats can be an excellent breakfast option for toddlers. It is wholesome and will keep them full till lunch time. It can be served in many ways like, oats porridge, oats daliya, oats upma etc.
10. Basil
Rich in antioxidants, protein, and calcium, basil leaves are considered to have magical properties to get rid of cold and cough, headaches, and minor ailments (11). Grind the leaves to make it superfine and sprinkle it on soups, pasta or any food where you find it easy to hide!
11. Sweet Potato
Sweet potato or shakarkand is a root vegetable which is sweet in taste. It is rich in vitamins A,C and minerals like manganese. Sweet potato is also a good source of fiber. It is good for gut health and also supports healthy vision (12). You can boil it and give it to your toddler. You can even roast it and give to them. Another interesting way to serve, is to make fries out of them.
12. Dates
Dates or khajoor are rich in fiber. One whole date contains 1.6 grams of fiber (13). The high fiber content is helpful in preventing constipation. It also has antioxidants which help to promote good health and protect body from diseases (14). You can offer these as snacks or mix chopped dates with yogurt or oatmeal. You can also add date puree to sweeten your toddler’s desserts.
13. Yogurt
Yogurt or dahi is a staple in Indian households. It is a dairy product which is a probiotic and hence is good for gut health. It also contains calcium and protein which are beneficial for a growing toddler (15). Regular consumption of yogurt may enhance body immunity (16). Thus it should be included in your toddler’s diet. You can give a bowl of plain yogurt, or make raita by adding vegetables, or make smoothie with fruits.
14. Salmon
Salmon is a quite popular fish which is rich in omega 3 fatty acids (17). It also contains many other important nutrients like protein, vitamins B, selenium and phosphorus (18). You can make fish fingers, grilled salmon, salmon sandwich etc. for your toddler.
15. Spinach
Spinach or palak is a rich source of iron (19). This green leafy vegetable is a popular choice in Indian kitchens. It is also rich in dietary fiber which in helpful in preventing constipation. Spinach has a mild flavor which makes it easy to incorporate it into different dishes. You can make palak paneer, palak paratha, palak pancakes, palak cheela etc. Spinach and corn sandwich is also a good option to give to your toddler.
All these superfoods for toddlers must be tried on regular basis to make your little one familiar with them. Remember if you include all these in your diet you might not need to struggle a lot to make your toddler eat them! So get creative and try out these superfoods and see which ones your toddler likes.
FAQ’s
1. What Foods Are Good For Toddler Growth?
A toddler should eat a balanced meal which includes all food groups like carbohydrates, proteins, etc. Some of the foods which are considered good for a toddler are- milk, paneer, yogurt, green vegetables, fruits like bananas, fish, eggs, chicken etc. Remember to give your toddler a variety of food items and to include as much nutrition as you can.
2. What Foods Give Kids Energy?
Toddlers and young kids need a lot of energy to carry out activities like playing, running around, etc. Carbohydrates provide the maximum energy to the body. hence give your toddler wheat chapati, rice, whole wheat pasta, fruits, vegetables, milk etc. Eating a balanced meal rich in carbohydrates will keep them full of energy all day!
3. Does Milk Make Toddlers Grow Faster?
No. There is no such evidence which suggests that milk consumption can lead to faster growth in toddlers and kids. Milk is a rich source of calcium which is essential for healthy bones. But increase in height cannot be attributed just to drinking milk alone. For proper height growth a well balanced meal, rich in nutrients and regular outdoor activities, and genetic constitution plays a vital role.
References
- Banana: A Nutritive and Nutraceuticals–Rich Fruit – [https://krishi.icar.gov.in/jspui/bitstream/123456789/1279/1/4%20-%20Banana%20fruit%20nutritive%20%28English%29.pdf]
- Health Benefits of Nut Consumption – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681]
- Health-Related Aspects of Milk Proteins – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046/]
- Nutritional and Health Promoting Attribute of Kidney Beans (Phaseolus vulgaris L.): A Review – [https://www.researchgate.net/publication/342541814_Nutritional_and_Health_Promoting_Attribute_of_Kidney_Beans_Phaseolus_vulgaris_L_A_Review]
- The Odyssey of Bioactive Compounds in Avocado (Persea americana) and Their Health Benefits – [https://www.mdpi.com/2076-3921/8/10/426]
- Phenolic Compounds in Honey and Their Associated Health Benefits: A Review – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6225430/]
- Blueberries, raw – [https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients]
- Recent advances in berry supplementation and age-related cognitive decline – [https://pubmed.ncbi.nlm.nih.gov/19057194/]
- The Health Benefits of Egg Protein – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/]
- Dietary-Nutraceutical Properties of Oat Protein and Peptides – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9294724/]
- Basil: A natural source of antioxidants and neutraceuticals – [https://www.researchgate.net/publication/267031488_Basil_A_natural_source_of_antioxidants_and_neutraceuticals]
- Sweet Potato Is Not Simply an Abundant Food Crop: A Comprehensive Review of Its Phytochemical Constituents, Biological Activities, and the Effects of Processing – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9495970/]
- Dates, medjool – [https://fdc.nal.usda.gov/fdc-app.html#/food-details/168191/nutrients]
- Nutritional and Medicinal Value of Date Fruit – [https://www.researchgate.net/publication/257416165_Nutritional_and_Medicinal_Value_of_Date_Fruit]
- Yogurt, low fat milk, plain – [https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097559/nutrients]
- Yogurt, cultured fermented milk, and health: a systematic review – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8579104/]
- Omega-3 Fatty Acids – [https://www.ncbi.nlm.nih.gov/books/NBK564314/]
- Fish, salmon, Atlantic, farmed, cooked, dry heat – [https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients]
- Spinach: An important green leafy vegetable and medicinal herb – [https://www.researchgate.net/publication/329699312]
Read Also: Top 10 Brain Boosting Foods For Toddlers
