A balanced diet includes foods from all 5 food groups in the right proportions. Using the food pyramid or plate model helps ensure your child gets proteins, carbohydrates, fats, vitamins, and minerals for proper growth. Good nutrition also builds immunity and helps your child fight off infections and fever better!
Reassurance: You don't need perfect meals every day. Aim for balance over a week. Small, consistent changes make a big difference!
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Watch: Breast Milk vs. Formula: Why Breast Milk is Best for Your Baby! #breastfeedingbenefits #babyhealth
The food pyramid shows what your child should eat most (at the base) to least (at the top):
| Level | Food Group | Examples | Servings/Day |
|---|---|---|---|
| **Base (Eat Most)** | Grains & Cereals | Roti, rice, dalia, poha, idli, oats | 4-6 |
| **Level 2** | Vegetables & Fruits | Sabzi, dal, seasonal fruits | 3-5 |
| **Level 3** | Protein | Dal, paneer, eggs, chicken, fish, nuts | 2-3 |
| **Level 4** | Dairy | Milk, dahi, paneer, cheese | 2-3 |
| **Top (Eat Least)** | Fats, Oils, Sweets | Ghee, oil, mithai, chips | Limited |
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| Food | Nutrients | Serving Size |
|---|---|---|
| Roti/Chapati | Carbs, fiber | 1-2 rotis |
| Rice | Carbs, energy | 1/2 cup |
| Dalia | Fiber, B vitamins | 1/2 cup |
| Poha | Iron, carbs | 1/2 cup |
| Oats | Fiber, protein | 1/2 cup |
| Idli/Dosa | Carbs, protein (dal) | 2-3 pieces |
| Category | Examples | Why Important |
|---|---|---|
| Leafy greens | Palak, methi, sarson | Iron, calcium, folate |
| Colored vegetables | Carrot, tomato, pumpkin | Vitamin A, antioxidants |
| Other vegetables | Lauki, tinda, bhindi | Fiber, minerals |
| Citrus fruits | Orange, amla, mosambi | Vitamin C, immunity |
| Other fruits | Banana, apple, papaya | Vitamins, fiber |
| Vegetarian | Non-Vegetarian |
|---|---|
| Dal & legumes | Eggs |
| Paneer | Chicken |
| Chole, rajma | Fish |
| Soya | Mutton (occasionally) |
| Sprouts | - |
| Nuts & seeds | - |
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Good nutrition builds immunity to fight infections. Include these fever-fighters:
| Food | How It Helps |
|---|---|
| Haldi (turmeric) | Anti-inflammatory, antibacterial |
| Amla | Very high Vitamin C |
| Tulsi | Antiviral properties |
| Honey (1+ year only) | Antibacterial, soothing |
| Ginger | Anti-inflammatory |
| Garlic | Immune booster |
| Curd/yogurt | Probiotics for gut health |
Managing fever with diet:
Calpol Dosage for Fever:
| Child's Weight | Calpol Drops (100mg/ml) | Calpol Syrup (120mg/5ml) |
|---|---|---|
| 5-6 kg | 0.5-0.6 ml | 2.5 ml |
| 6-8 kg | 0.6-0.8 ml | 3-4 ml |
| 8-10 kg | 0.8-1 ml | 4-5 ml |
| 10-12 kg | - | 5-6 ml |
| 12-15 kg | - | 6-7.5 ml |
Every 4-6 hours as needed. Max 4 doses in 24 hours.
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| Meal | Options |
|---|---|
| Breakfast | Suji ka halwa + milk OR Moong dal cheela |
| Mid-morning | Fruit (banana, chiku) |
| Lunch | Dal-chawal + sabzi (1 small bowl each) |
| Snack | Homemade mathi/biscuit + milk |
| Dinner | Roti + paneer/egg + vegetables |
| Bedtime | Milk |
| Meal | Options |
|---|---|
| Breakfast | Paratha with curd OR Poha with vegetables |
| Mid-morning | Seasonal fruit |
| Lunch | 2 rotis + dal + sabzi + salad |
| Snack | Sprouts chaat OR homemade snack |
| Dinner | Khichdi with ghee OR roti-sabzi |
| Bedtime | Milk with haldi |
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| Food | Why to Limit |
|---|---|
| Packaged chips/snacks | High salt, preservatives |
| Soft drinks | Sugar, no nutrition |
| Candies/chocolates | Sugar, dental issues |
| Fried food daily | Excess oil, obesity risk |
| Fast food | High fat, salt, calories |
| Packaged juices | Sugar (prefer whole fruit) |
| Too much sugar | Obesity, cavities |
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Nutritional concerns needing medical advice:
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Expert Insight: Dr. Sumitra reminds parents: 'Fever itself is not dangerous - it's your child's body fighting infection.'
A: Don't force. Try mixing finely chopped vegetables into dal, making vegetable paratha, or offering colorful vegetables in fun shapes. Offer small amounts repeatedly - children may need 10-15 exposures before accepting new foods. Lead by example!
A: About 2 cups (400-500 ml) daily is enough. Too much milk can fill up the tummy and reduce appetite for solids. If child refuses food after milk, reduce milk quantity.
A: Possibly! Poor nutrition weakens immunity. Focus on variety - even small amounts of different foods help. Add immunity boosters like turmeric to milk, offer Vitamin C rich fruits. If frequent illness continues, consult your pediatrician.
A: YES! Ghee is excellent for children - provides healthy fats essential for brain development, vitamin absorption, and energy. 1-2 teaspoons daily in dal, khichdi, or roti is beneficial.
A: Don't force food during fever. Focus on fluids - ORS, coconut water, dal ka paani, clear soups. Offer light foods if they're willing - khichdi, curd rice, banana. Give Calpol for fever (dose by weight). Appetite returns as fever resolves.
A: A balanced diet usually provides all needed nutrients. However, many Indian children need Vitamin D supplementation (limited sun exposure). Iron may be needed for anemia. Consult your pediatrician for specific recommendations based on your child's diet and health.
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This article was reviewed by a pediatrician. Last updated: January 2025
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