Module 19

Nutrient Gap Identifier Worksheet

Score your child's intake across the 10 nutrients that matter most for brain development — find the gaps before they become deficits

Most toddlers have at least 2-3 significant nutrient gaps — and parents don't know until a problem surfaces. This worksheet helps you identify gaps proactively. Score your child's typical weekly intake, not a perfect day. Honesty serves your child better than optimism here.

Scoring Guide

For each nutrient, rate intake 0-3. 0 = Rarely or never gets this nutrient. 1 = Gets it 1-2 times per week. 2 = Gets it 3-5 times per week. 3 = Gets it daily or near-daily.

Iron (Target: 7 mg/day for ages 1-3)

Score: ___ / 3

Red meat (beef, lamb, bison) — 2+ times per week

Organ meats (liver, heart) — any frequency

Dark poultry meat, eggs, or fish — 3+ times per week

Beans, lentils, tofu, or fortified cereals — most days

DHA / Omega-3 Fats (Target: 100-150 mg/day)

Score: ___ / 3

Fatty fish (salmon, sardines, mackerel) — 2+ times per week

Fish oil or algae DHA supplement — daily

Chia seeds, flaxseed, walnuts — regularly (note: conversion to DHA is only ~5%)

Eggs from pasture-raised hens (higher omega-3) — regularly

Choline (Target: 200 mg/day ages 1-3)

Score: ___ / 3

Eggs — 3+ times per week (2 eggs = ~300 mg)

Beef, chicken, or fish — regular servings

Liver — any frequency (richest source: 350 mg per 3 oz)

Beans, cruciferous vegetables (broccoli, Brussels sprouts)

Zinc (Target: 3 mg/day ages 1-3)

Score: ___ / 3

Red meat or dark poultry — 3+ times per week

Cheese, yogurt — most days

Pumpkin seeds, cashews — regularly

Beans, chickpeas, whole grains — regularly

Vitamin D (Target: 600 IU/day)

Score: ___ / 3

Daily vitamin D supplement (400-1,000 IU)

Fatty fish — 2+ times per week

Regular outdoor play in sunlight (skin exposed, no sunscreen for 10-15 min)

Fortified milk or fortified foods — daily

Calcium (Target: 700 mg/day ages 1-3)

Score: ___ / 3

Milk or fortified milk alternative — 2 cups per day

Yogurt or cheese — daily

Calcium-rich foods: sardines (with bones), broccoli, tofu, fortified OJ

Not excessive — more than 3 cups dairy/day blocks iron absorption

Magnesium (Target: 80 mg/day ages 1-3)

Score: ___ / 3

Nuts/seeds or nut butters — regularly

Whole grains (oatmeal, brown rice, whole wheat) — most days

Bananas, avocado, sweet potato — regularly

Dark chocolate (small amounts), beans, leafy greens

B Vitamins (B6, B12, Folate)

Score: ___ / 3

Animal protein (meat, fish, eggs, dairy) — daily (B12 source)

Leafy greens, beans, lentils — regularly (folate source)

Bananas, potatoes, chickpeas — regularly (B6 source)

Fortified foods or multivitamin if vegetarian/vegan

Fiber (Target: 19 g/day ages 1-3)

Score: ___ / 3

Fruits with skin (apples, berries, pears) — daily

Vegetables — at least 2 servings per day

Beans, lentils, chickpeas — 2+ times per week

Whole grains (oats, brown rice, whole wheat) — most days

Vitamin A (Target: 300 mcg RAE/day ages 1-3)

Score: ___ / 3

Orange/yellow vegetables (sweet potato, carrots, squash) — 3+ times per week

Leafy greens (spinach, kale) — regularly

Eggs, full-fat dairy — regularly

Liver — any frequency (richest food source of vitamin A)

Interpreting Your Score

Total Score (out of 30)	Assessment	Action
24-30	Strong foundation	Maintain variety. Consider targeted supplements only if specific gaps exist.
16-23	Some gaps to address	Identify nutrients scoring 0-1 and focus meal planning on those specific gaps.
8-15	Significant gaps	Consider a high-quality children's multivitamin while working on dietary improvements. Prioritize iron, DHA, and choline.
0-7	Critical gaps	Supplement immediately (multi + omega-3 + iron if low). Work with pediatrician or pediatric dietitian.

Most Common Gaps

In typical toddler diets, the three biggest gaps are: (1) DHA/omega-3 — most kids eat almost no fatty fish, (2) Iron — milk-heavy diets crowd out iron-rich foods, and (3) Choline — if eggs aren't regular, this nutrient is nearly impossible to get enough of. Start there.