The only way to make sure your toddler is eating right is to strike a balance between what he is eating and what he should be eating. This toddler feeding guide will help you figure out what foods you should feed your toddler every day.

Whole Grains

Whole grains are very essential to your toddler’s diet. These are packed with fiber, vitamin E and magnesium which can help reduce your toddler’s risk of asthma, diabetes and heart disease. Toddlers need approximately 6 servings of whole grains per day. Serve your toddler bread, cereal, crackers, oatmeal, rice, muffins and pasta. These foods are very versatile since you can toast, spread sandwich filling, serve and mix them with other food.

Dairy Products

Dairy foods are packed with calcium and protein which are very important for the development of strong bones and teeth. The recommended intake is 4 servings per day. This could be a glass of whole-milk (at least 500 to 800 milligrams), soy milk, cereal, low-fat yogurt, fortified fruit juice, pudding and cheese (cheddar, mozzarella or string cheese).

Fruits

Fruits are the perfect healthy snack. They are loaded with vitamins and minerals that are essential to a child’s health. Give your toddler ½ cup diced fruit or ½ of a medium piece of fruit each day. Apple, banana, blueberries, cantaloupe, orange, seedless grapes, strawberries and watermelon are easy for a toddler to consume.

Vegetables

Vegetables are probably the most complicated food to serve to children. However, vegetables are a must in every individual’s diet because they are rich in nutrition and contain unique disease-preventing elements. To make vegetables more appetizing for your little one, choose small cooked veggies (e.g. lima beans, peas, corn) and slice boiled carrots, squash, spinach, eggplant, sweet potatoes and broccoli into bite-sized pieces. You can also serve these with your toddler’s favorite dip or add them to soups and pastas to ensure he gets 5 portions of veggies a day.

Protein-rich Foods

Protein contain nutrients such as vitamin B, iron and zinc that helps build and restore tissues in the body that children need to grow. Toddlers need about 2 servings of protein every day. Fish like cod, tuna, sardines and white salmon, meat, chicken, turkey, beef, tofu, beans, hummus and shrimps are the best sources of proteins.

Healthy Fats

Children need fats in their diets to be healthy. Healthy fats supply vitamin E, zinc and nutrients that are necessary for brain growth and formation of hormones. The key is to know which fats are good and bad. Saturated and trans fats are “bad fats” because they increase cholesterol and weaken the immune system. Monounsaturated or polyunsaturated fats are “good fats” since they are good for the heart and one’s overall health. Foods that contain “good fats” include nuts (peanuts, pecans, cashews, walnuts, hazelnuts and almonds), pumpkin, sunflower and sesame seeds, tofu, avocado, peanut butter, olives and fatty fish (e.g. tuna, salmon and mackerel). The suggested daily intake of healthy fats for toddlers is 2 servings.

Keep in mind that this is just a guideline. Not everything on your toddler’s plate has to be a “super food”. As long as you offer a couple of servings of these foods every day, your child is guaranteed to get the nutrients he needs to be healthy and strong.