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 Indian Diet Plan for Toddlers (1 to 3 years)
  Last Updated : Nov 15,2022






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Indian Diet Plan for Toddlers (1 to 3 years)

The best indicator that your toddler is getting adequate nourishment is her regular weight gain, growth, general appearance and contentment.

Thinking of which foods are healthier for your baby will be much easier for you by now, as you will be an expert on which foods your child is best able to cope with. All the foods groups, viz. cereals, pulses, fruits, vegetables and milk are equally important and are extremely healthy for your child.

An adequate amount of these food groups will ensure a healthy growing child. Very few of us really know the intake required by our little toddlers. The daily food guide that follows will help you to know the right amount of food for your child.

1. Cereals and their flours : Whole wheat, unpolished rice, jowar, bajra, ragi (nachni), bulgur wheat (dalia), buckwheat are some healthy cereals which should be included in your toddlers diet. Include at least 5 to 6 servings per day. Use them to make Mini Bajra Oats Uttapa and Multigrain Palak Paneer Roti for Toddlers and Kids.

Mini Bajra and Oats Uttapa

Mini Bajra and Oats Uttapa

2. Pulses and Dals: Whole Moong, chawli beans, rajma, chick peas (kabuli chana) etc. Sprout them to make them easily digestible for kids and also to get enhanced nutritional benefits. Also include moong dal, toovar (arhar) dal, masoor dal, chana dal, urad dal etc. Their flours like moong dal flour, chana dal flour (besan) etc. also form a part of this food group. Include at least 1 to 2 servings per day. Make their food interesting by serving them Moong Sprouts Dosa and Rajma Salad for Toddlers. Form a habit of family dinner and boost them to eat on their own.

moong sprouts dosa for kids recipe | healthy sprouts dosa recipe | sprouted mung beans dosa for kids | how to make sprouted moong dosa |

moong sprouts dosa for kids recipe | healthy sprouts dosa recipe | sprouted mung beans dosa for kids | how to make sprouted moong dosa |

3. Vegetables: These include greens like spinach (palak), fenugreek (methi), lettuce, radish leaves, coriander, cow pea (chawli) leaves, colocasia, cabbage etc. Use them to make a small meal like Dal and Vegetable Soup.  Other veggies like carrot, beetroot, cucumber, brinjal, French beans, cluster beans (gavarfali), cauliflower florets etc. also form a part of this group. Include at least 2 to 3 servings per day.

dal vegetable soup for babies and toddlers recipe | healthy dal vegetable soup for kids | moong dal mixed vegetable soup | how to make healthy dal vegetable soup for babies |

dal vegetable soup for babies and toddlers recipe | healthy dal vegetable soup for kids | moong dal mixed vegetable soup | how to make healthy dal vegetable soup for babies |

4. Fruits: Pineapple, sweet lime, orange, guava, watermelon, mango, apple etc… so many colourful fruits are available. Use a new fruit daily. Include at least 2 fruits a day. If your child doesn’t like whole fruits, serve them in the form of Chana Salad for Kids and Toddlers.

Chana Salad for Kids and Toddlers

Chana Salad for Kids and Toddlers

5. Nuts and Oilseeds: Almonds, cashewnuts, walnuts, sesame seeds (til), peanuts, dates, figs, apricots etc. Include a few of them for sure. They are a good source of protein and omega-3 fatty acids.  Try Til Chikki. Make small pieces and let them nibble on it. Be careful that it doesn’t choke.

til chikki for kids recipe | til chikki with jaggery | healthy sesame bars | Indian sesame chikki |

til chikki for kids recipe | til chikki with jaggery | healthy sesame bars | Indian sesame chikki |

6. Dairy Products: These include milk, curd, paneer and cheese. Most kids grown up drinking at least 2 glasses of milk per day. Teach them to include curd in their diet. It is probiotic and good for their digestive system. Serve them chaas in an attractive glass. Use paneer to make Paneer Vegetable Paratha for Kids. Include at least 2 servings per day.

paneer vegetable paratha for kids, toddlers recipe | healthy vegetable paneer paratha for kids | mixed vegetable paneer paratha for kids | healthy vegetable paratha for kids |

paneer vegetable paratha for kids, toddlers recipe | healthy vegetable paneer paratha for kids | mixed vegetable paneer paratha for kids | healthy vegetable paratha for kids |

7. Fats and Sugar: These are ghee, oil, butter, sugar and jiggery. Although there is no specific recommendation for this group, approximately 2 tablespoons of fat and sugar can be consumed as per your paediatricians advice. Prefer jaggery over sugar in the form of Jowar Golpapdi for Kids.

jowar golpapdi for kids | sukhadi for kids | golpapdi for toddlers

jowar golpapdi for kids | sukhadi for kids | golpapdi for toddlers


Daily Food Guide for Toddlers

FOOD GROUPS Number of servings per day What makes 1 serving Suggested Recipes
Cereals and their flours
Whole wheat, unpolished rice, jowar, bajra, ragi (nachni), bulgur wheat (dalia)		 5 to 6 servings 2 phulkas (30 gm)*
or
1 chapati (25 gm)*
or
1/2 cup cooked cereals or whole wheat pasta (60 to 80gm)*		 Mini Bajra and Oats Uttapa,

Multigrain Palak Paneer Roti
PULSES
Whole
Moong, lobhia beans, rajma, chick peas (kabuli chana),etc.
Sprouts
Moong, rajma, matki etc.
Dal
Moong dal, toovar (arhar) dal, masoor dal, chana dal, urad dal etc.
Flours
Moong dal flour, chana dal flour (besan) etc.		 1 to 2 servings 1/ 4 cup raw whole pulses (35 to 40 gm)
or
1/2 cup cooked whole pulses (70 to 80 gm) *
or
1/2 cup of raw or cooked dals (70 to 80 gm) *
or
1/2 cup of flours (40 to 60 gm) *		 Rajma Salad,

Moong Sprouts Dosa,

Sprouts Khichdi,

Mini Mixed Moong Dal Chila
VEGETABLES
Carrot, beetroot, cucumber, brinjal, French beans, cluster beans (gavarfali), cauliflower florets etc.
Leafy Vegetables
Spinach (palak), fenugreek (methi), lettuce, radish leaves, coriander, cow pea (chawli) leaves, colocasia, cabbage etc.		 2 to 3 servings 1/2 cup raw vegetables (50 to 70 gm)*
or
1/2 cup cooked vegetables (50 to 70 gm)*
or
1 cup raw leafy vegetables (15 gm of vegetables like mint, coriander, fenugreek and 40 to 60 gm of other leafy vegetables ) *
or
1/2 cup cooked leafy vegetables (15 gm of vegetables like mint, coriander, fenugreek and 40 to 60 gm of other leafy vegetables ) *		 Paneer and Vegetable Paratha,

Beetroot and Carrot Raita,

Dal and Vegetable Soup,

Cheesy Corn and Vegetable Cutlets
FRUITS
Pineapple, sweet lime, orange, guava, watermelon, mango, apple etc.
Dried fruits Almonds, cashewnuts, walnuts, sesame seeds (til), peanuts, dates, figs, apricots etc.		 2 servings 1/2 cup chopped fruits (50 to 60 gm) *
or
1 big piece of fruit e.g. melon wedge (100 to 130gm) *
or
1/4 cup dried fruits. (20 to 30gm) *		 Fruity Chana Salad
DAIRY PRODUCTS
Milk, curd, paneer		 2 servings 1 cup milk (200 ml) *
or
1 cup curds (200 ml) *
or
1/4 cup chopped paneer (35gm) *
or
1/4 cup grated cheese (35gm) *		 Multigrain Palak Paneer Roti,

Paneer and Vegetable Paratha,

Chickoo Milkshake
FATS AND SUGAR
Ghee, oil, butter, sugar and jaggery		 ** Although there is no specific recommendation for this group, approximately 2 tablespoons of fat and Sugar can be consumed as per your paediatricians advice. ----

 

* The weights of all the foods mentioned in the above table are approximate values.
** Fats should be consumed in moderation as some foods like walnuts, sesame seeds and even cereals contain invisible fats which are also a part of our diet. Excessive fat can disturb the absorption of important nutrients like calcium in your little one's body, apart from increasing the risk of obesity later in life.



Other related articles on this :

Major Nutrients needs for Infants and Toddlers
Recommended Daily Allowance for Infants and Toddlers
Guide to Weaning
Best food for feeding Mothers to get more milk
When and how much to feed your Baby
Components of Breast Milk
Recipes for Baby (10 to 12 Months)

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indian diet plan for toddlers (1 to 3 years)

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5.  
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Reviews

Indian Diet Plan for Toddlers (1 to 3 years)
5
 on 13 Mar 23 03:50 PM


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Tarla Dalal    Thank you. Do try the recipe.
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14 Mar 23 12:17 PM