We as parents desire the best for our kids, particularly about their diet. However, most do not realize that something as ordinary as salt and sugar can greatly affect toddlers' health. In children below the age of 2 years, avoiding salt and sugar is an essential measure to maintain their healthy development and growth.
There are scientific reasons for not giving salt and sugar to toddlers and why it’s a No-No:
Salt (Sodium):
· Immature organs: The kidneys of a toddler are not mature enough and cannot process excess sodium effectively. Excess salt can tax their kidneys and cause dehydration or health problems in the long run.
· Salt even in small quantities may result in fluid retention, increased blood pressure, and a greater risk of long-term kidney damage.
· Research indicates that excessive sodium consumption during early childhood is linked with increased adult hypertension risk.
· Long-Term Risks include high risk of cardiovascular diseases, kidney issues, and high blood pressure.
· Taste Preferences: Eating very salty food early in life may influence the child's taste preferences to desire salty foods later in life. This raises the risk of heart disease and high blood pressure in adulthood.
Sugar:
· Empty Calories: Sugar contributes calories but no necessary nutrients, which causes poor nutrition and weight gain.
· Small amount of sugar intake may lead to energy spikes and crashes. This results in irritability and mood swings in toddlers.
· Studies have shown that early sugar intake is associated with unhealthy eating habits and a liking for sweet foods as an adult.
· Tooth Decay: Even before the teeth are fully out, sugar can cause oral problems by fostering unhealthy bacteria in the mouth.
· Risk of Obesity and Diabetes: Early consumption of sugar has been associated with an increased risk of obesity later in life, type 2 diabetes, and metabolic disorder.
· Long-Term Risks include increased risk of obesity, type 2 diabetes, and dental cavities.
What Should Toddlers Eat Instead?
1. Nutritious Foods
A toddler's diet should consist of following:
• Whole Foods: Vegetables, fruits, whole grains, and lean protein.
• Healthy Fats: Nuts and seeds (in butter or paste form), avocado, pure ghee, cheese.
• Iron-Rich Foods: Fortified cereals, beans, spinach, and lentils.
• Calcium Sources: Mother’s milk, Clean Formula milk, fortified plant milk, grains like Ragi millet that are good source of calcium and iron.
2. The Rainbow Diet
• What It Is - A diet comprising a colourful mix of fruits and vegetables to provide a good amount of nutrients.
• Why It's Important - Each colour equals a different nutrient (e.g., orange equals beta-carotene, green equals folate).
• Examples: Carrots (orange), spinach (green), blueberries (blue/purple), and bell peppers (red/yellow).
Foods to Avoid
• Processed Foods: Chips, cookies, and cereals loaded with sugar.
• Packaged Snacks: Most hide added salt, sugar, and chemical additives.
• Sugary Drinks: Sodas, fruit juice, and milk flavoured with other products.
Toddler Meal Planning and Preparation
1. Keep It Simple
• Use fresh, whole ingredients.
• Do not add salt or sugar during cooking.
2. Portion Sizes
• Toddlers' stomachs are small, so provide small, frequent meals.
• Take their hand size as an indicator of the portion size.
3. Texture and Variety
• Offer a variety of textures (soft, crunchy, mashed) to help chew.
• Change foods to avoid monotony and achieve a balanced diet.
Reading Packed Baby Food Labels
Parents should look For:
• No Added Salt or Sugar: Select those marked "no added salt" or "unsweetened."
• Short Ingredient List: The lesser the ingredients, the better.
• Whole Foods: Look for foods with recognizable ingredients like fruits, vegetables, and grains.
Should avoid:
• Artificial colours and Flavors: Linked to hyperactivity and allergies.
• Preservatives: Such as sodium benzoate or BHA/BHT.
• Hidden Sugars: Watch out for terms like “high fructose corn syrup,” “cane sugar,” or “fruit concentrate.”
Managing family who Feed Unhealthy Snacks
1. Educate with Kindness - Share the science behind avoiding salt and sugar. Explain how it impacts your child’s health.
2. Provide Healthy Substitutes - Share healthy snacks with relatives so that they can offer your toddler, such as fruits, clean snacks.
3. Establish Clear Limits - Educate relatives on your food rules for your child in a polite but clear manner. Most of them are more likely to abide by your request once they know the reasons.
4. Inspire others - Demonstrate how you prepare and present healthy meals to your toddler. This can lead others to emulate you.
What should parents do?
1. Begin Early: Introduce good eating habits early on.
2. Be Consistent: Adhere to healthy and clean eating rules, even when it's hard.
3. Engage Your Toddler: Allow them to experiment with various foods and textures.
4. Stay Current: Stay up-to-date with the latest studies on toddler nutrition.
Lastly, steering clear of salt and sugar for kids under 2 is one of the greatest health gifts you can bestow upon them during their early childhood. It lays the groundwork for a lifetime of healthy eating and lowers the risk of chronic diseases.
Pueritia is committed to natural, wholesome nutrition for all children. Our baby cereals are formulated to nourish your toddler's growth and development—because every child should have the best possible start in life.
Here's to happy, healthy toddlers—with each meal, now and beyond!