Toddlers are on the go all the time, whether they’re crawling or taking their first uneasy steps. Children’s food guru and author, Annabel Karmel, says it’s important to keep their energy levels up and provide them with healthy meals and energy-boosting snacks.
Your child’s increased independence means that she may become reluctant to sit at the table, so you will need to adapt to her changing needs. This is also a time when your toddler will have much more interaction with other children – at nursery or playgroups, for example – and is likely to pick up bugs. Healthy, nutrient-packed foods can make all the difference in keeping illnesses at bay and boosting your little one’s immunity.
At 12 months your child can eat most foods and should be enjoying a full and varied diet. You’ll find it will become much easier to include her in family meals. It is important to try to eat together whenever possible as children are more likely to eat if they see you eating too. It’s also a good opportunity for your child to try new foods.
energy-boosting foods
Meals and snacks that give your active toddler a steady stream of energy are vital. Carbohydrates that release sugars slowly into the bloodstream are best. The best sources are rice, potatoes, pasta and wholegrain cereals. They provide long-lasting energy and avoid sudden highs and lows in blood sugar, which can cause mood swings and poor concentration.
healthy snacks
Your toddler’s tummy is only little, so don’t overload her plate at mealtimes but offer ‘top-up’ snacks when she is hungry again.
Remember that snacks must be nutritious, and not simply quick ways to fill your child’s tummy. Dried and fresh fruit, bread sticks, cheese, lean meats, boiled eggs, raw vegetables, yoghurt, seeds, toast, hummus, rice cakes and mini muffins are all healthy options and will keep your child’s energy levels up between meals. It’s a good idea to have a supply of easy-to-prepare, nutritious snacks on hand, so you aren’t tempted to resort to biscuits and chocolate.
High-sugar snacks, like biscuits, cakes, sugary cereals and soft drinks, cause a rapid rise in blood sugar. They are acceptable in small amounts, after or as part of a balanced meal but, when given alone, the body overcompensates for the rapid rise in blood sugar and produces large amounts of insulin, which then causes a dip in blood sugar levels.
drinks
While it is best to give your child water, a little diluted orange juice at mealtimes will help with iron absorption (especially if your child is vegetarian). Always dilute fruit juice (at least 1 part juice to 10 parts water) and give only at mealtimes.
Further, children are at greater risk of tooth decay than adults because their newly formed teeth are more vulnerable to acid, so give juice to your child only in a cup or beaker and try to do away with bottles by the time your child is one. Sweet drinks at bedtime, once teeth are brushed, are not a good idea as there is not enough saliva in the mouth to wash away harmful acid.
feeding a poorly child
Fluid intake is the main priority over food, so make sure you offer your child drinks at frequent intervals. A good way to give more fluids is to make fresh fruit ice blocks for your child to suck.
If your child has been feverish, try to bring her temperature down before a mealtime. She is extremely unlikely to eat much if she has a high temperature, and is more likely to vomit. If your child refuses the food or becomes distressed, remove the food immediately, trying not to let your stress or disappointment show. Replace the time you would have been feeding your child with a good cuddle or perhaps a massage.
Your toddler’s tummy is only little, so don’t overload her plate at mealtimes but offer ‘top-up’ snacks when she is hungry again.
When children are unwell they often lose their appetite, which can be worrying for parents. Parents seem to have a natural instinct to try to feed their children no matter what, but the fact of the matter is that for a few days children can survive perfectly well on a minuscule amount of food. Their growth rate may slow down or they may even lose a little weight during an illness, but children who are otherwise healthy should make up for this when better again.
As your child’s appetite returns, offer simple meals and healthy snacks at usual times. Be sure to include energy-boosting, slow-releasing carbohydrates in meals, such as wholegrain cereals, pasta, potatoes, fruit and vegetables, as you may find that your child is still exhausted days after her other symptoms have disappeared. Keep things simple, though – after all, this is not the ideal time for you to spend hours in the supermarket or kitchen, experimenting with a new recipe.
If your toddler has been prescribed antibiotics, it’s a good idea to give her some live yoghurt. Antibiotics kill off the bad and good bacteria in the intestine, but giving your child live yoghurt will help replace the good intestine.
Broccoli is a true superfood. It’s a good source of vitamin C and is packed with nutrients that help prevent illness.
food to fight illness
Garlic contains allicin, which is a natural antibiotic, antiviral and antifungal agent.
Vitamin C-rich foods boost the body’s levels of vitamin C, which are depleted during illness, and are thought to reduce cold symptoms. Vitamin C is also needed for healing of wounds. Good sources include kiwifruit, citrus fruits, sweet peppers, blackcurrants, dark green leafy vegetables and strawberries.
Apple is very easy to digest. Pectin, the soluble fibre contained in apples also helps to relieve constipation. Make sure the apples are peeled.
Bananas are packed full of slow-release sugars for sustained energy. They are also great for diarrhoea because they help to bulk the stool. However, they do seem to cause constipation in some susceptible babies.
nutrients to prevent illness
Vitamin A, found in liver, oily fish, milk, cheese, butter and egg yolks, can help prevent infection of the nose, throat and lungs.
Beta-carotene boosts the immunity system against colds and flu. Orange and yellow fruits and vegetables contain high levels. These include carrots, butternut squash, sweet potatoes, swedes, cantaloupe melons and apricots.
Essential fatty acids found in salmon and other oily fish support brain function and the immune system. Try to give your child oily fish twice a week.
Iron, found in red meats, liver, dried fruits and iron-enriched cereals, is needed to prevent iron-deficiency anaemia. This, sadly, is a common condition that is usually preventable, and makes children more susceptible to frequent infections.
Recipes and photos: Annabel Karmel’s Baby and Toddler Food Diary. Dorling Kindersley 
