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Indian Diet Plan For Toddlers (1 To 3 Years)

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Indian Diet Plan for Toddlers (1 to 3 years)

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Indian Diet Plan for Toddlers (1 to 3 years)

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

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.

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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.

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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

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.

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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.

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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.

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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.

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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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