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Essential Nutrients for Toddlers: What to Include in Their Diet
Watching your toddler grow and thrive is an exciting journey, but ensuring they get the right nutrition can sometimes feel overwhelming. Toddlers are at a critical stage of development, and their diet plays a major role in shaping their growth, immune system, and overall well-being. While picky eating is common at this age, understanding the essential nutrients toddlers need can help you plan balanced meals that support healthy development.
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Just as you carefully plan your child’s meals to nurture their future, it's also important to think about their long-term security. Life insurance, like a healthy diet, is a proactive step to protect what matters most, ensuring your child’s financial future, no matter what life brings.
Protein: Building Blocks for Growth
Protein is crucial for toddlers because it supports muscle development, tissue repair, and immune function. Toddlers need a moderate amount of protein, typically around 13 grams per day for ages 1–3. Good sources of protein include:
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Lean meats like chicken, turkey, and lean beef
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Fish such as salmon and cod (be mindful of mercury levels)
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Eggs
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Dairy products like yogurt and cheese
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Plant-based options like beans, lentils, tofu, and nut butters (avoid whole nuts to prevent choking)
Incorporating a variety of protein sources ensures toddlers get all the essential amino acids needed for growth and development.
Just as protein builds a strong foundation for your child’s physical growth, term insurance helps build a strong financial foundation, ensuring your child’s future remains secure and supported no matter what life brings.
Note: You can easily calculate the premium amount of your term plan using Policybazaar term insurance calculator.
Calcium and Vitamin D: Supporting Strong Bones
Calcium and vitamin D work together to promote healthy bone development—a priority during early childhood when bones are rapidly growing. Calcium also plays a role in nerve function and muscle contraction. Toddlers need approximately 700 mg of calcium per day, which can be found in:
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Milk and fortified plant-based milk alternatives
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Yogurt and cheese
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Leafy greens like kale and broccoli
Vitamin D helps the body absorb calcium and can be sourced from sunlight exposure and foods such as:
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Fortified milk and cereals
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Fatty fish like salmon and mackerel
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Egg yolks
If sunlight exposure is limited or dietary intake is insufficient, a pediatrician may recommend vitamin D supplements.
Iron: Preventing Anemia
Iron is essential for healthy blood cells, brain development, and energy levels. Toddlers, particularly those who have transitioned from breast milk, are at higher risk for iron deficiency. Iron-rich foods include:
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Lean red meat
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Poultry
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Fish
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Iron-fortified cereals
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Beans and lentils
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Spinach and other leafy greens
Pairing iron-rich plant foods with vitamin C sources, like oranges, strawberries, or bell peppers, enhances absorption.
Healthy Fats: Fuel for the Brain
Fats often get a bad reputation, but they are essential for toddlers, particularly for brain and nervous system development. Healthy fats should be included daily and can be found in:
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Avocados
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Nut butters (smooth and age-appropriate)
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Olive oil and other vegetable oils
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Fatty fish like salmon and sardines
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Eggs
Aim for a balance of omega-3 and omega-6 fatty acids, as they support cognitive development and overall health.
Fiber: Aiding Digestion
Fiber helps keep toddlers’ digestive systems running smoothly and prevents constipation—a common issue at this age. Toddlers need roughly 19 grams of fiber per day. High-fiber foods include:
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Fruits such as apples, pears, and berries
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Vegetables like carrots, peas, and broccoli
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Whole grains including oats, brown rice, and whole wheat bread
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Beans and lentils
Introducing a variety of fiber-rich foods early helps develop healthy eating habits and promotes long-term gut health.
Vitamins and Minerals: Essential for Overall Health
In addition to the key nutrients above, toddlers need a range of vitamins and minerals to support growth and immune function:
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Vitamin A: Supports vision and immunity. Found in carrots, sweet potatoes, and dark leafy greens.
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Vitamin C: Promotes healing and iron absorption. Found in citrus fruits, tomatoes, and bell peppers.
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Zinc: Supports immune function and wound healing. Found in meat, dairy, beans, and whole grains.
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Iodine: Crucial for thyroid function and brain development. Found in dairy, eggs, and iodized salt.
Offering a colorful, varied diet ensures toddlers get a broad spectrum of these essential nutrients.
Practical Tips for a Nutrient-Rich Toddler Diet
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Offer Small, Frequent Meals: Toddlers have small stomachs, so aim for three meals and two to three healthy snacks daily.
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Introduce Variety Early: Present new foods multiple times in different forms—sometimes it takes several tries before a toddler accepts a new taste.
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Balance, Not Perfection: Focus on overall nutrient intake rather than obsessing over each meal. Some days may be better than others.
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Limit Added Sugars and Salt: Keep processed foods minimal and encourage natural flavors from whole foods.
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Encourage Hydration: Water is best. Limit juice and sweetened drinks.
Final Thoughts
Ensuring your toddler gets the right nutrients sets the foundation for healthy growth, strong immunity, and a positive relationship with food. A balanced diet with protein, calcium, iron, healthy fats, and fiber supports their development. Introducing a variety of whole foods early on helps them thrive now and in the future.
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˜The insurers/plans mentioned are arranged in order of highest to lowest Sum Assured(SA) offered by Policybazaar’s insurer partners offering term insurance plans on our platform, as per ‘first year premium of life insurers as at 31.03.2025 report’ published by IRDAI.
Policybazaar does not endorse, rate or recommend any particular insurer or insurance product offered by any insurer. For complete list of insurers in India refer to the IRDAI website www.irdai.gov.in
Rs. 400/month is starting price for a 1 crore term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age, rounded off to nearest 10.
Rs. 400/month (Rs.13/day) is starting price for a 1 crore term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs. 230 is starting price for a 50 lakhs term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age, rounded off to nearest 10.
+Rs. 8/day is starting price for a 50 lakhs term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age, rounded off to nearest 10.
+Rs. 12/day is starting price for a 75 lakhs term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age, rounded off to nearest 10.
+Rs. 497/month is starting price for a 1.5 crore term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs. 487/month is starting price for a 2 crore term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs. 626/month is starting price for a 3 crore term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs. 905/month is starting price for a 5 crore term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs. ₹361/month is the starting price for a ₹1 crore loan cover with an 8% interest rate for an 18-year-old male, non-smoker, with no pre-existing diseases, loan tenure up to 20 years, rounded off to the nearest 10
+Rs. 1,267/month is starting price for a 7 crore term life insurance for an 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
*The full refund of premium is available on availing the one-time option of refund of premium. Total premium paid for policy (paid for add-ons) will be the special exit value, payable on availing the one-time option of refund of premium if you wish to completely exit the policy.
+Rs. 447/month is starting price for a 1 crore term life insurance for an (NRI) 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs.679/month is starting price for a 2 crore term life insurance for an (NRI) 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs. 910/month is starting price for a 3 crore term life insurance for an (NRI) 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs. 1,374/month is starting price for a 5 crore term life insurance for an (NRI) 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
+Rs. 1,924month is starting price for a 7 crore term life insurance for an (NRI) 18 year-old male, non-smoker, with no pre-existing diseases, cover upto 30 years of age.
Women
+Rs. 400/month is Starting price for a 1 crore term life insurance for an 18 year-old Female, non-smoker, with no pre-existing diseases, cover upto 30 years of age, rounded off to nearest 10.
Rs. 461/month is the starting price for a 1 crore term life insurance for an 24 year-old female, non-smoker, with no pre-existing diseases, cover upto 54 years of age.
1,642/month is the starting price for a 1 crore term life insurance for an 44 year-old female, non-smoker, with no pre-existing diseases, cover upto 74 years of age.
Prices offered by the insurer are as per the approved insurance plans | #All savings and online discounts are provided by insurers as per IRDAI approved insurance plans | Standard Terms and Conditions Apply | **Tax Benefits are subject to changes in tax laws.| Policybazaar Insurance Brokers Private Limited
We will respond in the first instance within 30 minutes of the customers contacting us. 30-minute claim support service is for the purpose of giving reasonable assistance to the policyholder in pursuance of the claim. Settlement of claim (including cashless claim) is the responsibility of the insurer as per policy terms and conditions. The 30-minute claim support is subject to our operations not being impacted by a system failure or force majeure event or for reasons beyond our control. For further details, 24x7 Claims Support Helpline can be reached out at 1800-258-5881
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Policybazaar Insurance Brokers Private Limited | CIN: U74999HR2014PTC053454 | Registered Office - Plot No.119, Sector - 44, Gurgaon, Haryana – 122001 | Registration No. 742, Valid till 09/06/2027, License category- Composite Broker Visitors are hereby informed that their information submitted on the website may be shared with insurers. Product information is authentic and solely based on the information received from the insurers.
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