The best-odds daily dozen for toddlers
- Calories --an average of 900 to 1700.
- Protein - four toddler servings (about 25 grams) ，one toddler serving as:
- 175 mL/6 fl ounces milk;
- 45g/ 1 1/2 ounces nonfat dried milk;
- 60 ml/ 2 1/2 fl ounces yogurt;
- 3 tablespoons cottage cheese;
- 20g/ 3/4 ounce hard cheese;
- 1 whole egg or 2 egg whites;
- 20 to 25 g / 3/4 to 1 ounce fish, poultry or meat;
- 55g /2ounce tofu;
- 1 1/2 tablespoons peanut butter;
- 25g / 1 ounce high-protein pasta or 55g/ 2 ounces whole meal pasta;
- 1 toddler vegetarian or dairy protein combination.
- Calcium foods - four toddler servings ，one toddler serving as:
- 150 ml / 5 fl ounce milk;
- 560ml /18 1/2 fl ounce milk enriched with 20g / ? ounce non fat dried milk;
- 100 ml / 4 fl ounces calcium-added milk;
- 60 ml / 2 1/2 fl ounces yogurt;
- About 20 to 25 g/ 3/4ounce low-fat hard cheese;
- 30g /1 1/4 ounces full-fat cheese;
- 100 ml /4 fl ounces calcium-fortified orange juice;
- Half of a calcium searving:
- 85 g / 3 ounces tofu;
- 75 g /2 1/2 ounces cooked broccoli;
- 45 g / 1 1/2 ounces cooked kale or turnip greens;
- 30 g / 1 1/3 ounces canned salmon (mashed with the bones);
- 25 g /1 ounce sardines (with bones);
- Vitamin C food -- two or more toddler servings，one toddler serving as:
- 1/2 small orange or 1/4 medium grapefruit;
- 45 g /1 1/2 ounces fresh strawberries;
- 1/8 small cantaloupe or 1/12 small honeydew;
- 50 ml /2 fl ounces fresh or frozen reconstituted orange juice;
- 1/4 large guava or 45 g / 1 1/2 ounces papaya;
- 1/3 large mango or ? large plantain;
- 20 g /3/4 ounce broccoli or Brussels sprouts;
- 45 g / 1 1/2 ounces cooked kale or other leafy greens;
- 1 small tomato, skinned;
- 175 g /6 fl ounces tomato juice or 100 ml /4 fl ounces sauce;
- 100 ml/ 4 fl ounces vegetable juice.
- Green leafy and yellow vegetables and yellow fruits -- two or more toddler servings，one toddler serving as:
- 1 medium fresh apricot or 2 small dried halves;
- A sliver of cantaloupe, or about 85 g /3 ounces cubed;
- 1/8 large mango;
- 1 medium nectarine. Peeled;
- 1/2 medium plantain;
- 6 asparagus spears;
- 45 g / 1 1/2 ounces cooked broccoli;
- 85 g / 3 ounces peas;
- 2 to 3 tablespoons chopped cooked greens;
- 1/4 small carrots;
- 1/2 tablespoon unsweetened pumpkin puree;
- 2 tablespoon cooked mashed winter squash;
- 1 tablespoon cooked orange sweet potato;
- 1 small potato;
- 100 g /2 1/2 ounces cooked tomatoes or puree;
- 175 ml / 6 fl ounces vegetable juice;
- 1/4 large red pepper;
- Other fruits and vegetables -- one to two or more toddler servings，one toddler serving as:
- 1/2 apple, pear, white peach, or large banana;
- 45g / 1 1/2 ounces apple sauce;
- 55g /2 ounces cherries, berries, or grapes;
- 2 large fig;
- 2 dates;
- 3 dried peach halves;
- 1 dried pear half;
- 1/2 slice fresh or canned pineapple;
- 2 tablespoons raisins, currants, or dried apple rings;
- 2 or 3 asparagus pears;
- 1/4 medium avocado;
- 30g / 1 1/4 ounces green beans;
- 45g / 1 1/2 ounces beetroot, aubergine, or diced turnip;
- 20g / 3/4 ounce sliced mushrooms, yellow summer squash, or courgettes;
- 5 okra pods;
- 30g / 1 1/4 ounces green peas;
- 1/2 small ear of sweet corn;
- Whole grains and other concentrated complex carbohydrates -- six or more toddler servings，one toddler serving as:
- 1 tablespoon wheat germ;
- 1/2 slice whole-grain bread;
- 1/2 small (25g /1 ounce) whole meal pitta;
- 1/4 whole-grain bagel or English muffin;
- 1 toddler serving Best-Odds muffin;
- 2 to 3 whole meal crackers or breadsticks (about 40 calories);
- 20g / 3/4 ounce brown rice/ wild rice;
- 1/2 serving whole-grain breakfast cereal, unsweetened or fruit-sweetened;
- 15g / 1/2 ounce whole meal or high-protein pasta;
- 20g / 3/4 ounce cooked lentils, chickpeas, pinto, kidney, or other beans;
- Iron-rich foods ---some every day
- Good sources include: iron-fortified cereals; beef; treacle; baked goods made with carob or soya flour; whole grains; wheat germ; dried peas and beans, including soy beans; dried fruit, liver and other organ meats (serve infrequently); sardines; spinach.
- High-fat foods -- five to eight toddler servings daily in the second year; four to eight in the third year，one toddler serving as:
- One toddler serving is about 7 grams of fat
- 1/2 tablespoon polyunsaturated oil: olive oil, canola oil; butter, margarine, or mayonnaise;
- 1 1/2 tablespoons cream cheese;
- 1 tablespoon peanut butter;
- 1/4 small avocado;
- 1 egg;
- 175 ml /6 fl ounces whole milk;
- 100 ml /4 fl ounces whole-milk yogurt;
- 85g /3 ounces ice cream;
- 1 tablespoon double cream;
- 2 tablespoons sour cream;
- 20g /2/3 ounces hard cheese;
- 45g /1 1/2 ounces lean beef, lamb, or pork;
- 75g / 2 1/2 ounces dark meat poultry (no skin);
- 85g /3 ounces salmon or other fatty fish;
- 1/2 small slice of pizza;
- 9 chips;
- 3/4 piece child-size burger;
- 2 chicken nuggets.
- One half toddler serving:
- 3 slices whole-grain bread;
- 20g /3/4 ounce wheat germ;
- 85g /3 ounces tofu;
- 100g /3 1/2 ounces white meat poultry (no skin)
- Fluids -- additional 0.9 to 1.3 liters / 32 to 48 fl ounces daily over water in food and fruits
- Avoid excessive fluid intake --over 2.2 liter /3 3/4 pints.
- Satisfy your toddler’s fluid requirement with fruit juice (preferably diluted with fluoridated tap water), vegetable juice, soups, sparkling water, or plain water;
- Milk(which is 1/3 milk solids) provides only 2/3 of a fluid serving per cup.
Posted by kk
