Nutrition during childhood supports growth, development, learning and overall health.
The good news is that healthy eating does not necessarily require expensive foods or complicated recipes. Many traditional Indian meals can provide excellent nutrition when they include a good variety of food groups.
Think Variety, Not One “Superfood”
No single food provides everything a growing child needs.
Try to include a combination of:
- Vegetables
- Seasonal fruits
- Whole grains and cereals
- Dal, beans and pulses
- Milk, curd or other appropriate dairy products
- Eggs, fish or meat where consumed
- Nuts and seeds in age-appropriate forms
WHO describes adequacy, balance, moderation and diversity as core principles of a healthy diet. (World Health Organization)
Make Indian Meals Work for Your Child
Simple options can include:
Breakfast: idli with sambar, vegetable poha, upma, dosa, paratha with curd or an egg with roti.
Lunch: roti or rice with dal, vegetables and curd.
Snacks: fruit, yoghurt, roasted chana or other age-appropriate nutritious foods.
Dinner: khichdi, dal-rice, roti-sabzi or another balanced family meal.
The exact foods and portions should depend on your child’s age and nutritional needs.
Reduce Sugary Drinks and Highly Processed Foods
Packaged snacks, sweets and sugary drinks can easily displace more nutritious foods.
They do not necessarily have to become completely “forbidden foods.” Instead, teach children that they are occasional foods rather than everyday foods.
Don’t Turn Mealtimes Into Battles
Appetite can vary considerably from day to day.
Parents can decide what foods are offered and when, while allowing the child an age-appropriate role in deciding how much to eat.
Avoid routinely forcing, threatening or bribing children to finish their plate.
Eat Together When Possible
Children learn by observation. When the whole family eats vegetables, fruit and balanced meals, healthy eating feels normal rather than something imposed only on children.
UNICEF India emphasizes age-appropriate, safe and nutritious feeding as an important part of supporting children’s growth and development. (UNICEF)
Worried About Your Child’s Eating?
Consult a paediatrician if your child has persistent feeding difficulties, poor growth, significant weight change, difficulty swallowing or an extremely restricted diet.
At Child Care Hospital, our paediatric team can assess your child’s growth and nutritional needs and guide your family accordingly.
Medical Note: Nutritional requirements vary with age, growth, medical conditions and activity level. Individual concerns should be discussed with a qualified healthcare professional.