Children's Nutrition
Children's Nutrition
Growing strong — a good nutritional start for a healthy life.
The eating habits children build early become the foundation for lifelong health. Variety, proper portions and fewer processed foods help them grow, learn and thrive.
What is a Balanced Diet?
A balanced diet contains the right proportion of these food groups: cereals and millets; pulses and legumes; fruits and vegetables; dairy and dairy products; meat, poultry and fish; and nuts and oil seeds. Each has a role to play — excessive restriction is not advised and can lead to disordered eating. Offer a variety of foods in quantities the child's body prefers.
The Three Food Groups on the Plate
- Energy-yielding foods: Cereals, millets, roots, tubers, sugars and oils.
- Body-building foods: Milk and milk products, tofu, soy, pulses, eggs, non-vegetarian foods, nuts and oil seeds.
- Protective foods: Colourful fruits and vegetables — the brighter, the better.
Food for a Growing Brain
Nutrients like omega-3 fatty acids, antioxidants and vitamins support memory, concentration and learning. Include fish, nuts, seeds, eggs and colourful fruits and vegetables.
Healthy Habits
- Offer whole foods and whole fruits; let children learn their own hunger and fullness cues.
- Keep healthy snacks at home; limit sweets, fatty and junk foods.
- Serve variety and proper portions; minimise processed foods.
Try These Kid-Friendly Recipes
Every recipe in the Healthy Recipes section above is child-friendly. Easy favourites to start with: Mixed Millet Pan Cake, Pearl Millet Dosa, Chickpea Bites, Strawberry Soy Shake and Spinach Smoothie.