Between the ages of one and three, children gradually transition to a diet similar to that of adults, consuming a variety of meals prepared from a wide range of plant- and animal-based foods, rich in raw fruits and vegetables.
A diverse diet supports the functional development of the digestive system and helps establish proper eating habits. Variety refers not only to the wide selection of foods and dishes but also to the different ways they are prepared.
Early childhood is also the easiest time to introduce children to a variety of foods — older children are often reluctant to eat dishes they are unfamiliar with. Therefore, children who are fed only a few repetitive meals from an early age tend to dislike many other foods later in life.
Throughout infancy and toddlerhood, a child’s diet should be relatively rich in fats, ensuring an adequate calorie intake and providing essential nutrients for the development of the central nervous system (brain). The most important of these are essential unsaturated fatty acids (EFAs) — omega-3 and omega-6 — which should account for about 4% of the child’s daily energy intake. In addition to supporting normal brain and retinal development, they boost immunity, have anti-inflammatory properties, and help prevent allergies. Since the human body cannot produce them, they must be obtained from food.
Rich sources of EFAs include vegetable oils (rapeseed, soybean, linseed, sunflower, corn, coconut, and olive oil), fatty marine fish (halibut, tuna, salmon, sardines, herring), nuts, and green vegetables (broccoli, artichokes, celery, Brussels sprouts, lettuce, cabbage, green peas, cucumbers).
The main fats in a child’s diet should be butter (not used for frying), cream, and small amounts of lard. Margarine should be avoided, as the hydrogenation process destroys the beneficial properties of essential fatty acids. After the age of two, the amount of fat in the diet should be gradually reduced.
The main carbohydrate sources for children at this age are grain products. Wholemeal bread and coarse groats (millet, buckwheat) are recommended. Legumes such as peas, beans, lentils, and broad beans are also rich in carbohydrates but should be introduced only toward the end of the second year due to their flatulence-causing properties.
Vegetables and fruits are another important source of carbohydrates. They also supply essential minerals, vitamins, trace elements, and dietary fibre. However, vegetables such as sorrel, spinach, and rhubarb should be limited, as they contain oxalic acid, which binds calcium and reduces its availability, contributing to rickets, osteomalacia, or osteoporosis later in life.
Sweets should be given sparingly, as they reduce appetite for other nutritious foods, provide “empty” calories that lead to obesity, and contribute to tooth decay. Honey, however, is a valuable alternative (used cautiously in allergic children). It contains easily absorbed sugars — glucose and fructose — as well as minerals (calcium, sodium, magnesium, iron, phosphorus), amino acids, enzymes, and vitamins, especially B2, C, H, and PP. Honey supports the digestive system, aids the liver and stomach, stimulates bowel movement, inhibits the growth of harmful intestinal bacteria, improves kidney function, soothes skin conditions, and has anti-inflammatory properties. Recent studies also confirm honey’s high effectiveness in suppressing cough reflexes.
About 60% of the protein in a toddler’s diet should come from animal sources (meat, eggs, milk). Meat should be lean, cooked, and finely minced or ground.
The most suitable dishes include boiled meatballs or fish balls, minced cutlets, and cooked veal, rabbit, or poultry. Pork should be offered only occasionally, as it is high in fat and difficult to digest. Recommended cold cuts are those made from lean meat, such as ham, lean bacon, tenderloin, or homemade roasted meat slices.
A toddler should receive one egg per day, especially on days when no meat is served. Egg white is considered a reference protein due to its composition, while the yolk is a rich source of fat, energy, vitamins, and iron. Eggs should be served soft-boiled or used in dishes; hard-boiled eggs should be finely chopped, e.g. in sandwich spreads. Raw eggs should not be given, as raw egg white contains avidin, a substance that binds biotin (vitamin H) in the intestines and prevents its absorption, leading to deficiency. Heat treatment destroys avidin, so cooked eggs do not interfere with biotin absorption.
To prevent salmonella infection, eggs must always be washed thoroughly before breaking or cooking. To avoid cross-contamination in the refrigerator, fresh eggs should be stored in sealed containers.
Children aged 1–3 years should drink about 650 ml of cow’s milk per day. This provides high-quality protein and most of the required calcium, magnesium, and phosphorus. Excess milk consumption is unnecessary and may reduce intake of other foods. Too much milk can cause constipation, and because of its low iron content and poor iron absorption, it may lead to anaemia. Excessive protein intake is also harmful—it can strain the kidneys, promote urinary stones, increase the risk of atherosclerosis, and cause calcium loss. Recent studies show that children overfed with protein in early life are more likely to develop obesity later.
To meet the body’s mineral needs, the diet should include foods rich in calcium, phosphorus, iron, magnesium, iodine, and other trace elements. The daily calcium requirement in childhood is 800–1000 mg. Most children can meet this through adequate intake of milk, cheese, eggs, and leafy vegetables.
Fluid requirement at this age is about 950 ml per day. Excessive fluid intake, particularly of sweetened juices, should be avoided, as it may reduce appetite. The best beverages are natural fruit and vegetable juices without added sugar, mineral water, and unsweetened fruit teas. A child will not crave sweet drinks unless taught to do so. Adults’ habits shape the child’s preferences — young children are perfectly content drinking plain boiled water.
Children should not be given large amounts of sweet, artificially coloured carbonated drinks, as they often contain harmful artificial sweeteners such as saccharin. Tonic drinks containing quinine (an antimalarial drug) are also unsuitable, as they may cause visual disturbances, balance issues, drowsiness, and general discomfort.
A healthy, normally developing two-year-old should already be receiving dishes seasoned appropriately for their intended flavour. When using spices, always prefer natural seasonings (herbs, fruit acids, fresh vegetables) and small amounts of mild spices, such as pepper, mustard, or citric acid.
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