8. Nutrient Deficiencies in Toddler Diets

In compiling my research over the past several years, I have come across four nutrients that researchers say are deficient in the American toddler diet. These nutrients are:

Iron
Vitamin E
Fiber
Essential fatty acids

Below is an at-a-glance list of food that will help you grocery shop for items high in these nutrients therefore having them readily available in your own kitchen.


Essential fatty acids:

Chicken liver (blah I know)
eggs
wheat germ (great to add to ANY muffin or cake mix, pancakes, oatmeal, cookies, shakes)
cod (fish)
broccoli
peanut butter (low sodium and sugar and high in the omegas)

* Eat all of the above pregnant and breastfeeding as well. Boost your baby's brain power early! Not to mention their heart and eyes!


Vitamin E:

Vegetable oils
Avocado
Mango
Apples


Fiber:

Whole Wheat (100% whole wheat/grain)
Fortified, low-sugar cereals
Hummus
Kiwi
Apples


Iron:

Blackstrap molasses
Beef Liver
Ground beef
Cooked lima beans
Prunes
Avocado
Turkey (the dark meat)
Brocolli (raw)
Spinach (raw)
Slivered almonds
Peas
Raisins (watch the preservatives)
Kidney beans

I know some of them are a little far-fetched, but some of them are not. Make a list of these things, many of which come frozen or do have a decent shelf life in the pantry, and integrate them into your kids' diets as you can. Throw slivered almonds in a muffin or cookie mix. What's easier than kidney beans with bar-b-que? Wheat germ and ground flax seed or flax seed oil are must-have pantry staples. You can throw them into so many things. Go through the above and add a couple to the grocery list. You gotta start somewhere, right?