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Breakfast Menu Cards Download

Published by Mama Knows Nutrition on August 2, 2018August 2, 2018

Breakfast Menu Cards

Are you ready for drama-free mornings with your toddler or preschooler??

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mamaknows_nutrition

Real-life nutrition for toddlers & preschoolers
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👧🏻Healthy relationship with food
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Did you know a simple calculation can help you know exactly how much protein your toddler needs as a minimum daily amount?⠀
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Simply take their weight in pounds and divide by 2. The number you get is the grams of protein they need daily for their body to get the proper building blocks for growth.⠀
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This could be covered with:⠀
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2 cups milk (16g)⠀
2 ounces of chicken (16 g)⠀
2 eggs (12g)⠀
Peanut butter sandwich on whole wheat (15g)⠀
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This amount won’t necessarily cover all their iron needs though, especially if they don’t eat much (or any) meat.⠀
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✨ If you’re concerned about iron, head to my blog post “If Your Toddler Won’t Eat Meat” at https://mamaknowsnutrition.com/toddler-wont-eat-meat/⠀
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(And yes- you can still use this calculation as a guide for older kids and adults too.)⠀
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POWER STRUGGLES — who feels like they get caught up in power struggles with their toddler ALL.THE.TIME ?? 🙋🏻‍♀️⠀
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With food, it makes a BIG difference when you separate out which part of the process you can control, and which part of the process they control.⠀
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👫MOM/DAD:⠀
You have full authority over what foods you buy. Bring plenty of fruits and veggies into the house! Simply having them (fresh, frozen, canned, etc.) means you can offer them more frequently. This ultimately leads to them eating more fruits and veggies- because it’s a normal part of your routine.⠀
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👧👦TODDLER: They have full authority over what they put in their body. You will offer a variety of foods- you CANNOT control what they decide to eat or not. That needs to be in their realm- especially if you are tired of power struggles!!⠀
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How does this message land with you??⠀
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Getting enough vitamin D in wintertime can be nearly impossible! It’s found in very few foods (like sardines and salmon...which I doubt your toddler will eat daily). (Feel free to prove me wrong on that though haha.)⠀
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While it’s easy to meet vitamin D needs through sun exposure in the warmer months, it’s not easy to do that during the colder months.⠀
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Milk (both cow and many plant-based ones) are fortified with vitamin D, which helps. But it won’t meet the RDA of 600 IU for kids age 1 and up. Each cup of milk (8 oz) has about 1/6th of the daily recommended dose.⠀
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The easiest way to make sure they get the vitamin D they need during the wintertime is with a supplement. The favorite in our house is @wellvites multivitamin gummies! #ad⠀
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My kids LOVE to eat them, and I love that they have no sugar added! They’re vegan too and have 5g of fiber. They’re a great choice!⠀
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———⠀
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Are you able to get outside much in the winter where you live??⠀
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