Nutrient Gaps for Food-Restricted Toddlers
A must-read for neurotic allergy parents
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I’ve always been a little neurotic. So when the universe blessed me with an infant with dairy intolerance, followed by a series of food allergies, my nervous energy knew its mission. My own personal brand of Nutrition Mom Math™ was born. It’s been a couple years now and I’ve hardly looked back, though I did settle on a new name — Cool Allergy Mom. (It’s aspirational.)
I don’t want to obsess over my kid’s nutrition, but I mostly can’t help it. That’s why I do this — I’m making cheat sheets, so at least your brain can worry about everything else.
For my latest exploit, I’m sharing how to make up nutritional gaps if your kiddo can’t (or won’t) eat any of the Big 9 food allergens. Two caveats before diving in:
This info is framed for toddlers aged 1-3, but many of the nutritional tips may translate well to other age groups (just please consult a doctor before using this info to make any major dietary changes).
Following previous posts, this digest skips over discussions of protein, because it’s generally not hard for toddlers to meet daily protein requirements, which are fairly low.
How to fill nutritional gaps for the “Big 9” allergens
If 1 in 13 kids was allergic to gummy bears, I probably wouldn’t have much to blab about here. But that’s far from the reality that makes food allergies not just a safety challenge, but a nutritional challenge.
The Big 9 food allergens range from daily fundamentals — milk, eggs, wheat — to nourishing mainstays of American diets — peanuts, soy, tree nuts, shellfish, fish, and sesame. These foods are common, and highly beneficial. And for these reasons, this inquiring mind needed to know how their absence can impact a growing toddler’s overall nutrition.
1. Milk
Milk allergy is the most common food allergy for toddlers in the US. If, like my little guy, your kiddo can’t consume those couple recommended servings of dairy per day, the most critical gaps to focus on are calcium, vitamin D and fat.
Alternative sources of key nutrients from milk:
Calcium: Fortified plant-based milks, tofu (especially calcium-set), leafy greens (kale, collard greens, bok choy), chia seeds, almonds, tahini/sesame seeds
Vitamin D: Fortified plant-based milks, eggs, fortified cereals, fortified orange juice, mushrooms exposed to sunlight, vitamin D supplements (if recommended)
Healthy Fats: Some plant-based milks (especially Ripple Kids Milk), avocado, chia seeds, flaxseeds, sunflower seed butter, olive oil, hemp seeds, tree nuts, peanuts
It’s worth calling out some MVP foods here that can cover your bases really well for milk allergy: Ripple Kids Milk or soy milk tend to be the best options for milk alternatives. Add a vitamin D supplement, if recommended by your pediatrician. (We do!)
2. Eggs
Eggs are another of the most common allergens for little kids, with around 2% of toddlers allergic to eggs — again, mine included. Just one egg per day can provide a toddler with significant nutrition, especially in the form of choline, vitamin D, and B vitamins.
Choline wasn’t even on my radar before becoming a parent, and now it keeps me up at night. That one, daily egg contains about 75% of a toddler’s daily choline needs (~147 mg of a recommended 200 mg/day). So, if your little peanut has an egg allergy, don’t overlook this lesser-known nutrient!
Alternative sources of key nutrients from eggs:
Choline: Tofu, soybeans, chicken liver, salmon, cod, shrimp, almonds, peanuts, green peas, quinoa, cruciferous vegetables (Brussels sprouts, broccoli, cauliflower), Ripple Kids Milk
Vitamin D: Dairy products, fortified plant-based milks, fortified cereals, fortified orange juice, mushrooms exposed to sunlight, vitamin D supplements (if recommended)
B Vitamins: Fortified cereals, nutritional yeast, leafy greens
3. Peanuts
The most infamous of food allergens — peanuts. Peanut allergy is one of the most common for children, affecting around 2% in the US. Unfortunately, the vast majority of children with peanut allergy continue to be allergic as adults, which may explain why this particular allergen has the best PR. If your child is allergic to peanuts, you’ll want to look for other sources of healthy fats, magnesium, and folate in their diets.
Alternative sources of key nutrients from peanuts:
Healthy Fats: Avocado, chia seeds, flaxseeds, sunflower seed butter, olive oil, hemp seeds, tree nuts
Magnesium: Pumpkin seeds, spinach, almonds, sunflower seeds, brown rice, avocado, chickpeas, tree nuts, tahini/sesame seeds, tofu, whole wheat bread
Folate: Lentils, chickpeas, spinach, fortified cereals, quinoa, Brussels sprouts, asparagus, avocado, broccoli, peas
MVP foods: If your peanut-allergic kid can eat avocado and/or tree nuts, those foods give especially good coverage of peanut nutrition.
4. Soy (aka Soybeans)
Around 0.4% of toddlers in the US are affected by soybean allergy. Soy-rich products offer several nutritional benefits, especially in the form of alternative foods for those with non-soy allergies and restrictive diets, like vegans and vegetarians. While soy is most famous for being a complete protein, we’re not going to talk about that here! Soy is also an awesome source of calcium, healthy fats, magnesium, iron, and choline.
Alternative sources of key nutrients from soy:
Calcium: Dairy products, fortified plant-based milks, leafy greens, chia seeds, almonds, tahini/sesame seeds
Healthy Fats: Avocado, chia seeds, flaxseeds, sunflower seed butter, olive oil, hemp seeds, tree nuts, peanuts
Magnesium: Pumpkin seeds, spinach, almonds, sunflower seeds, brown rice, avocado, chickpeas, tree nuts, peanuts, tahini/sesame seeds, whole wheat bread
Iron: Legumes (lentils, chickpeas, beans), fortified cereals, whole grains (whole wheat, quinoa, brown rice, oats), dark leafy greens (spinach, kale), nuts and seeds (pumpkin seeds, cashews), dried fruits (apricots, raisins), red meats, poultry, and fish.
Choline: Eggs, chicken liver, salmon, cod, shrimp, almonds, peanuts, green peas, quinoa, cruciferous vegetables (Brussels sprouts, broccoli, cauliflower), Ripple Kids Milk
5. Wheat
Wheat allergy affects roughly 1% of kids in the US, but is commonly outgrown by adolescence. Wheat and gluten (wheat protein) restrictions are also common across the population from non-allergy causes, such as celiac disease. Nutritional gaps from wheat restriction may include: fiber, B vitamins, magnesium, and iron.
Toddlers are recommended to eat about 3 servings of grains per day, with at least half of those being whole grains, like whole wheat.
Alternative sources of key nutrients from wheat:
Fiber: Oats, quinoa, buckwheat, brown rice, sorghum, chia seeds, flaxseeds, fresh fruits and vegetables
B Vitamins: Fortified cereals, quinoa, buckwheat, oats, brown rice, sorghum, leafy greens
Magnesium: Pumpkin seeds, spinach, almonds, sunflower seeds, brown rice, quinoa, buckwheat, oats, sorghum, avocado, chickpeas, tree nuts, peanuts, tahini/sesame seeds, tofu
Iron: Legumes (lentils, chickpeas, beans), tofu and tempeh, fortified cereals, whole grains (quinoa, brown rice, oats), dark leafy greens (spinach, kale), nuts and seeds (pumpkin seeds, cashews), dried fruits (apricots, raisins), red meats, poultry, and fish.
For a close nutritional match, the MVP foods for wheat allergy tend to be other whole grains, including: quinoa, buckwheat, oats, brown rice, and sorghum.
6. Tree Nuts
The most common tree nut allergies, affecting more than 2% of kids in the US, are to walnuts, almonds, hazelnuts, pecans, cashews and pistachios. Toddlers who don’t eat tree nuts will want to get other dietary sources of healthy fats (especially omega-6 and omega-3 fatty acids), vitamin E, and magnesium.
Alternative sources of key nutrients from tree nuts:
Healthy Fats (Omega-6 and Omega-3): Avocado, chia seeds, flaxseeds, sunflower seeds, hemp seeds, fatty fish
Vitamin E: Sunflower seeds, avocado, spinach, fortified cereals
Magnesium: Pumpkin seeds, spinach, sunflower seeds, brown rice, avocado, chickpeas, peanuts, tahini/sesame seeds, tofu, whole wheat bread
MVP foods: Avocado and a variety of seeds offer similar nutritional benefits to those of tree nuts.
7. Shellfish
Around 2% of people in the US are allergic to shellfish, including shrimp, crab, and clams. For toddlers, a 1-ounce serving of shellfish can be eaten 1-2 times per week. Key nutritional benefits of shellfish for toddlers include zinc and copper.
Alternative sources of key nutrients from shellfish:
Zinc: Pumpkin seeds, lentils, chickpeas, fortified cereals
Copper: Sunflower seeds, cashews, quinoa, buckwheat, almonds, mushrooms
8. Fish
Fish allergy affects around 1% of the population in the US, though, interestingly, many people develop their fish allergies as adults. Like shellfish, it’s only recommended to serve fish to toddlers 1-2 times per week. However, if your toddler is allergic to fish, they won’t be benefitting from those weekly servings of Omega-3 fatty acids, vitamin D, and iodine.
Alternative sources of key nutrients from fish:
Omega-3 Fatty Acids: Flaxseeds, chia seeds, hemp seeds, algal oil supplements (if recommended by a doctor)
Vitamin D: Dairy products, fortified plant-based milks, eggs, fortified cereals, fortified orange juice, mushrooms exposed to sunlight, vitamin D supplements (if recommended)
Iodine: Iodized salt, fortified foods, eggs, dairy, prunes
9. Sesame Seed
Sesame was added to the ‘big’ allergens list in recent years because the prevalence of sesame allergy has been increasing, with around 0.23% of people in the US currently affected. Like so many seeds, sesame seeds are small but mighty. And while they aren’t typically pulling a ton of weight in the overall daily diet of an American toddler, those who can’t eat sesame will miss out on its potent nutritional offerings, including healthy fats, calcium, iron, and magnesium.
Alternative sources of key nutrients from sesame:
Healthy Fats: Avocado, chia seeds, flaxseeds, sunflower seeds, tree nuts, peanuts
Calcium: Dairy products, fortified plant-based milks, tofu (calcium-set), leafy greens, chia seeds, almonds
Iron: Legumes (lentils, chickpeas, beans), tofu and tempeh, fortified cereals, whole grains (whole wheat, quinoa, brown rice, oats), dark leafy greens (spinach, kale), nuts and seeds (pumpkin seeds, cashews), dried fruits (apricots, raisins), red meats, poultry, and fish.
Magnesium: Seeds, spinach, tree nuts, brown rice, avocado, chickpeas, peanuts, tofu, whole wheat bread
Handy nutrition search resources:
Closing thoughts
Some of the most recurring foods from above, offering versatile nutritional coverage for a toddler’s diet include:
Avocados
Various seeds
Lentils and chickpeas
Various whole grains
Leafy greens
Fortified foods (milks, cereals, etc.)
Tofu
Try as I might, my lists are not exhaustive. Do you have any go-to foods for covering a restrictive-eating gap? Or a favorite nutrient-dense, kid-friendly food or recipe in general?
I’d love to hear what’s on the kids’ table at your house!
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my new fav publication. and I am glad you know you’re a cool allergy mom. I absolutely second it