- Dark green leafy vegetables like malunggay (moringa), saluyot (chorchorus), alugbati (Malabar spinach), kangkong (water spinach), dahon ng gabi (taro leaves), dahon ng kamote (sweet potato leaves), petchay (Chinese cabbage)
- Read meats (pork, beef)
- Beans, peas, and lentils
- Soybean products (tofu, soy milk, etc.)
- Ginger
Potassium
Potassium regulates fluid balance in the body, as well as maintains normal blood pressure. Some foods that are high in potassium are:
- Banana
- Spinach
- Broccoli
- Ginger
- Sweet potato
- Potato
- Peas
- Mushroom
Vitamin D
This vitamin is essential when it comes to healthy bone development. Vitamin D is not often found in food, but you can ask your pediatrician for a vitamin D supplement if needed. Certain food contain vitamin D, such as:
- Vitamin D fortified foods like some dairy products, cereals, orange juice
- Fatty fishes such as tuna, salmon, mackerel
Also, don’t forget that a healthy sunlight exposure is also a great source of Vitamin D.
Vitamin A
Vitamin A promotes good vision, boosts the immune system, as well as maintains good skin. This nutrient also ensures the proper functioning of the heart, kidney, and lungs. Foods that contain vitamin A are the following:
- Eggs
- Vitamin A-fortified foods like cereals and skim milk
- Orange and yellow vegetables (carrot, squash, bell peppers)
- Fruits like mango and papaya
Vitamin C
Vitamin C boosts immunity, as well as helps develop strong and healthy teeth and bones. Here are some foods that contain Vitamin C:
- Tomato
- Broccoli
- Spinach
- Citrus fruits (lemons, oranges)
- Berries
- Bell peppers
- Mango
- Chili leaves
All the aforementioned nutrients for toddlers contribute to your child’s overall development. Always consult your pediatrician to know which nutrients are specifically needed by your toddler.
Here are other important tips to remember:

Is My Toddler Getting Enough Nutrients?
To make sure that your toddler gets all the essential nutrients in food, you need to follow these steps:
- Make sure you offer your toddler the five food groups in each meal. This step will help you keep in check if your child gets enough nutrients. The five main food groups include (1) grains, (2) fruits, (3) vegetables, (4) dairy, and (5) protein.
- Always include more fruits and vegetables in your child’s diets as there are a lot of nutrients found in these food groups.
- Only serve the exact amount of food your toddler can finish. Let your toddler decide whether to get more food or not.
- Try to include your toddler when preparing meals. This helps them become more interested in what they eat. This is also a great opportunity for you to educate your child. By watching you, your child will also learn to make healthier food choices.
- Be a good example for your child. Always eat together, so that your child can see that you, too, consume the same food. This will not only strengthen the bond between you and your toddler, but it will also encourage your child to eat as healthy as you do.
Key Takeaways
Encouraging your child to eat a healthy, balanced diet and a variety of food may be tough. But it is important that they get all the important nutrients their body needs to grow and develop.
Learn more about Parenting here.
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