The Global Toddler Table — Roots Edition

Plan

Same recipe at every age — adjust texture and portion. Growth Adjustments gives starting multipliers.

Ages 1–3: Same family food; softer textures, safer shapes, smaller portions, less sodium, ~1 oz fish.

Tap a day to open the full 7-day plan.

Iron 7 mg — iron-rich food daily; pair plant iron with vitamin C.
Calcium 700 mg — reliable anchors.
Vitamin D 15 mcg / 600 IU.
B12 0.9 mcg — fish, eggs, or a reliable fortified source.
Iodine 90 mcg — use iodized salt appropriately, plus seafood/fortified foods as relevant; do not increase toddler salt just to chase iodine.
Protein 13 g · Zinc 3 mg (rises to 5 mg by ages 4–8) · Choline 200 mg.
Fiber 19 g (rises to 25 g by ages 4–8) — pair with plenty of fluids.
Sodium ceiling — keep well under 1,200 mg/day (ages 1–3); a ceiling, not a target.