Let’s talk macronutrients and micronutrients!

Macronutrients

Toddlers are little humans, and they need the same types of macronutrients that adults do! Proteins, fats, carbohydrates, fiber, and micronutrients are all essential for their growth and development. However, their nutritional needs are different from those of adults. Ages 1-3 are fundamental for children's growth, especially for their brain development. During this time, neuroconnections are forming, which influence memories, new discoveries, life lessons, and belief systems. Providing toddlers with healthy food choices is crucial during this stage.

So, what is the breakdown? Let’s look at the percentages:

Carbohydrates:

A toddler’s diet should include 50-55% carbohydrates. There are two types of carbohydrates: simple and complex. Of the 50-55%, simple carbohydrates should make up 20%, while complex should make up 80% ((in other words, simple carbohydrates should make up 10% or less of a child’s total diet, and complex carbohydrates should make up. 40% of a child’s total diet). Carbohydrates are used for sustained and quick energy.

Fat:

Fats are categorized into saturated and unsaturated fats. Saturated fats are solid at room temperature, while unsaturated fats are liquid. Studies suggest that fats should make up about 35-40% of a toddler’s diet. Fats support the absorption of important fat-soluble vitamins and provide brain energy!

Protein:

Proteins are the body's building blocks, composed of amino acids that create cells, muscles, tissues, and organs. Toddlers should get about 8-15% of their daily diet from protein.

Micronutrients

Micronutrients are also essential to proper growth and wellness but are needed in less quantity.

Vitamins

Important micronutrients are vitamins that are broken down into fat-soluble and fat-insoluble.

Fat-soluble vitamins include Vitamin A, D, E, and K. These vitamins play a critical role in the health of the eyes, skin, bone, and blood clotting.

Fat-insoluble vitamins include Vitamin C and B complex. These vitamins are involved in immune support, antioxidant protection, and brain function.

Minerals

Minerals are another example of micronutrients, but they are equally important. Here are a few important examples:

Calcium is an important mineral that helps support healthy bone and teeth growth and development.

Magnesium is an important, often-forgotten mineral that supports energy production and muscle function.

Iron plays an important role in ensuring oxygen is moved throughout the body.

Zinc supports the production of DNA and promotes wound healing.

Exciting news! I have an upcoming webinar on December 7th:

Eat to Energize: Simple Steps to Boost Wellness & Feel More Confident

Do you usually feel deflated or regretful after the holidays? Many people end the season wishing they’d made healthier choices, but it doesn’t have to be that way! Join me for a quick, empowering webinar to learn simple tips to help you feel energized and in control, even with holiday indulgences.

Here’s what we’ll cover:

• Home-cooked meals: Start with a healthy, balanced meal at home.

• Build a balanced plate: Prioritize protein and fiber first, then add carbs and healthy fats.

• Mindful Eating: Slow down and savor each bite to feel satisfied.

• Movement Matters: Join a family walk or help in the kitchen—these little activities count!

Don’t miss this chance to enjoy the season without feeling drained!

Sign up Here!