Last updated: January 2026
At 1 year old, your baby's growth depends on nutritious ghar ka khana (homemade food) that includes proteins, healthy fats, iron, and calcium-rich foods. There's no magic formula for ideal weight and height - every child grows at their own pace based on genetics and nutrition. This guide covers the best Indian foods to support your 1-year-old's growth and development.
Watch: Iron is most important fuel for 🧠 growth. You need to include iron rich food in your babies diet.
| Boys | Girls | |
|---|---|---|
| Average Weight | 9-10 kg | 8.5-9.5 kg |
| Average Height | 74-76 cm | 72-74 cm |
Important: These are averages. Your child may be above or below and still be perfectly healthy! What matters most is that they're growing consistently along THEIR growth curve.
Why it matters: Builds muscles, repairs tissues, supports growth
Indian Sources:
Daily need: 13-15 grams protein
Why it matters: Brain development, vitamin absorption, energy
Indian Sources:
Tip: Don't limit fat for babies - they need it!
Why it matters: Prevents anemia, supports brain development
Indian Sources:
Important: Give with Vitamin C foods (orange, tomato, amla) to improve iron absorption
Why it matters: Building strong bones and teeth
Indian Sources:
Sample Daily Schedule:
| Time | Meal |
|---|---|
| 7:00 AM | Breakfast |
| 10:00 AM | Mid-morning snack |
| 12:30 PM | Lunch |
| 4:00 PM | Evening snack |
| 7:00 PM | Dinner |
| Bedtime | Milk (if needed) |
Daily Must-Haves:
Consult a pediatrician if:
Get growth check-ups:
A: First, check if baby is actually underweight by plotting on growth chart - many parents worry unnecessarily. If truly low, increase calorie-dense foods: add ghee to everything, offer dry fruit powder mixed in milk, give banana-peanut butter mash, include eggs daily if your family eats them. Don't force-feed. Consult pediatrician if weight gain doesn't improve.
A: Ghar ka khana is always better! Commercial products are convenient but not superior to homemade food. If you're struggling with time, make batches of ragi powder, khichdi mix, or dalia in advance. Use commercial products only occasionally, not as meal replacements.
A: This is common! Reduce milk to 400-500ml/day (including curds). Offer milk AFTER meals, not before. Make meal times fun and social. Don't offer milk as snack - offer solid foods instead. Baby may fuss initially but will eat when hungry. Be consistent.
A: Height is primarily genetic - food cannot make a child taller than their genetic potential. However, good nutrition ensures they reach their full potential. Focus on: protein (dal, eggs, paneer), calcium (milk, ragi), zinc (nuts, legumes), and vitamin D (sunlight exposure). Avoid "height-increasing" supplements.
A: Vegetarian diets can provide complete protein! Combine dal + rice, offer paneer, curd, besan items, soybean products. Include eggs if your family allows. Sprout legumes for better nutrition. Dry fruits and nuts (powdered) are also good protein sources.
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This article was reviewed by a pediatrician. For concerns about your child's growth, please consult your healthcare provider.
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