Healthy nutrition for children

Good nutrition in childhood supports growth, learning and immunity. Simple everyday habits make the biggest difference.

A balanced plate

Children need a variety of foods every day. A simple way to plan is to include something from each group at most meals:

• Cereals and millets: rice, wheat, ragi, jowar, bajra, oats.
• Pulses, eggs, fish and meat: dal, rajma, chana, paneer, egg, fish, chicken as per your family's diet.
• Vegetables and fruits: different colours through the week; green leafy vegetables for iron.
• Milk and milk products: milk, curd, buttermilk for calcium and protein.
• Fats: a little ghee, oil, groundnuts and seeds. Give nuts as powder or paste under 5 years to avoid choking.

Good habits

• Three meals and two healthy snacks, with breakfast every day.
• Plain water as the main drink. Limit packaged juices, soft drinks and sweetened milk drinks.
• Limit packaged snacks, fried foods and sweets, and keep them for occasional treats.
• Avoid adding salt or sugar to food for children under 2 years, and keep it low afterwards.
• Play outdoors every day, which also helps appetite and vitamin D.
• Give vitamin or mineral supplements only when your doctor advises them. Vitamin D is commonly advised for infants, so ask your doctor.

Keeping an eye on growth

Regular weight and height measurement is the best check that your child is getting enough. Bring your child's growth record to visits, and speak to your doctor if weight gain slows, your child looks very thin or is gaining weight too quickly.

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