Last updated: January 2026
Bacche ko kitna poshan chahiye? Simple hai - ghar ka balanced khana sab kuch deta hai! Dal-chawal-sabzi-roti-doodh-dahi - ye Indian diet perfect hai bacchon ke liye. Har age group ki alag zarurat hai, lekin expensive health drinks ya supplements ki zarurat nahi. Ye guide aapko batayegi - kaunsi umar mein kitna aur kya khilana chahiye, simple Indian foods se.
Watch: Iron is most important fuel for 🧠 growth. You need to include iron rich food in your babies diet.
| Nutrient | Why Needed | Indian Food Sources |
|---|---|---|
| **Protein** | Growth, muscle building | Dal, paneer, eggs, nuts, soybean |
| **Carbohydrates** | Energy for activity | Roti, rice, oats, fruits |
| **Healthy Fats** | Brain development, vitamin absorption | Ghee, coconut, nuts, oil |
| **Calcium** | Bones and teeth | Milk, curd, paneer, ragi, sesame |
| **Iron** | Blood, brain function | Green vegetables, dates, ragi, eggs |
| **Vitamins** | Overall health, immunity | Fruits, vegetables, dairy |
| **Fiber** | Digestion | Whole grains, vegetables, fruits |
Calories by Age:
| Age | Daily Calories (Approx) |
|---|---|
| 6-12 months | 600-800 |
| 1-2 years | 900-1000 |
| 2-3 years | 1000-1200 |
| 4-6 years | 1200-1400 |
| 7-10 years | 1400-1800 |
Continue breastfeeding (maa ka doodh) alongside solids!
What to Feed:
Daily Guide:
Indian First Foods:
Your toddler can eat most family foods (modified)!
Daily Requirements:
| Food Group | Servings | Examples |
|---|---|---|
| Grains | 3-4 | Roti, rice, daliya |
| Vegetables | 2-3 | All types |
| Fruits | 1-2 | Seasonal varieties |
| Protein | 2-3 | Dal, egg, paneer |
| Dairy | 2-3 cups | Milk, curd |
Sample Day Menu:
This is when food preferences form - offer variety!
Focus On:
Daily Requirements:
Healthy Indian Snacks:
Active kids need adequate fuel!
Special Considerations:
Sample School Day:
1. Ragi (Finger Millet)
2. Dal/Pulses
3. Milk and Dairy
4. Eggs
5. Seasonal Fruits
6. Green Vegetables
7. Nuts and Seeds
Consult a Pediatrician If:
Signs of Nutritional Deficiency:
A: Picky eating is common, especially in toddlers. Don't force feed - it makes things worse. Keep offering variety, involve child in cooking/shopping, eat together as a family, limit snacking so child is hungry at meals, and be patient. Most children outgrow extreme picky eating.
A: No! Ghar ka khana provides all nutrition needed. Health drinks are expensive and often contain sugar. A glass of milk with mashed banana or dates, or homemade sattu drink, is better than any commercial health drink.
A: Vegetarian children can get adequate protein from: dal and pulses (include at every meal), paneer, curd, milk, eggs (if your family eats them), soybean, nuts, and besan. Combining dal with rice provides complete protein.
A: After 1 year: 2-3 cups (400-500ml) daily is enough. More milk can reduce appetite for solid foods. Include other dairy too (curd, paneer). If child drinks too much milk and eats poorly, reduce milk and offer it after meals, not before.
A: Small amounts are okay. Completely avoiding makes it more desirable. Use natural sweeteners (dates, jaggery, fruits) when possible. Limit mithai and sugary drinks. The goal is moderation, not complete elimination.
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This article was reviewed by a pediatrician. Good nutrition in childhood sets the foundation for lifelong health.
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