Think of your child's thali in four parts: half should be vegetables and fruits (sabzi aur phal), one quarter should be protein (dal, paneer, eggs), and one quarter should be grains (roti, chawal). Add a small bowl of dahi or glass of doodh on the side. That's the MyPlate method - simple, visual, and perfect for Indian meals!
Don't stress, parents - if your child's meals roughly follow this pattern most days, they're getting balanced nutrition. Ek din agar sirf roti-dal kha liya, koi baat nahi. Balance over the week matters more than perfection at every meal.
Watch: Child hood obesity: an epidemic in kids every parent need to understand.
MyPlate replaces the old food pyramid with something much simpler - just look at your plate! Here's how it breaks down:
| Section | Amount | Examples |
|---|---|---|
| **Vegetables** | About 1/4 plate | Palak, gobhi, beans, lauki, bhindi |
| **Fruits** | About 1/4 plate | Kela, seb, papita, santara, aam |
| **Grains** | About 1/4 plate | Roti, chawal, daliya, poha |
| **Protein** | About 1/4 plate | Dal, paneer, eggs, rajma, chicken |
| **Dairy** | Side serving | Doodh, dahi, chaach |
The old food pyramid was confusing - grains at the bottom seemed most important. MyPlate shows what your actual meal should look like. Plus, it matches exactly how we serve Indian food on a thali!
Balanced Breakfast 1: South Indian
Balanced Breakfast 2: North Indian
Balanced Breakfast 3: Quick Option
School Lunch Dabba:
Weekend Lunch:
Light Dinner:
Regular Dinner:
Small portions, frequent meals:
Growing appetites need more:
Consult your pediatrician if your child:
Good snacks (fill nutritional gaps):
Limit these:
Expert Insight: As our pediatricians remind parents: 'Milestones have wide ranges. Focus on progress, not comparison.'
A: Bahut common hai! Try hiding vegetables initially - palak in paratha, lauki in dal, carrots in upma. Keep offering visible vegetables too. Tastes develop over time with repeated exposure (sometimes 15-20 times!).
A: No, forcing backfires. Serve small portions, let them ask for more. Teach them to recognize hunger and fullness. "Clean plate" pressure can lead to overeating habits.
A: Both are fine! Rice and roti are both healthy grains. Variety is best - rotate between roti, rice, daliya, poha, etc. Whole grains when possible.
A: Short-term phases are normal. Long-term, try to introduce variety slowly. Same food different preparation helps (dal fry vs dal tadka). Ensure they get all food groups even within limited preferences.
A: Breakfast helps with energy and concentration. Start with something small if appetite is low - even a banana and milk counts. Don't force heavy breakfast; light options are fine initially.
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This article was reviewed by a pediatrician. Last updated: January 2024
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