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A Guide to a Healthy Diet for Kids

healthy diet for kids

Nurturing youngsters in their early stages of development is essential for their physical growth and health. A nutritious and healthy diet for kids is crucial to their well-being. 

Even though the rate of rapid physical growth slows during a child’s toddler stage, adequate nutrition is still vital. This period is also the time for parents to transition from bottle feeding to helping their children become more independent and eager to try various foods and drinks.

 To aid in this, here is a guide to a healthy diet plan for Indian kids:

1. Breast Milk or Formula (0-12 months)

 During the first 12 months of an infant’s life, their primary sustenance source should be breast milk or infant formula. Both options provide crucial nutrients for the baby’s thriving and overall development. 

Breastfeeding is the best choice for infants as it has numerous benefits for both the mother and the baby. If, for some reason, breastfeeding is not possible, infant formulas are also an acceptable source of nutrition for babies, granting their nutritional requirements are fulfilled. 

It is vital to seek the advice of healthcare professionals to determine the best type of Formula and feeding method for infants. 

  •   Breast milk / Mother’s milk is necessary for nourishment up to 6 months of age.
  •   For cases where breastfeeding is impossible, seek advice from healthcare experts regarding the appropriate infant formula.

2. Introduction of Solid Foods (around six months)

 Solid foods can be commenced alongside breast milk or Formula at around six months old. It is an incredibly significant period for babies as they learn and experience new flavours and textures. 

Parents should initiate single-grain cereals, e.g. rice and oatmeal, and pureed fruits and vegetables such as carrots, bananas and oranges. 

Introducing new foods should be done gradually and cautiously, leaving several days between each to monitor any allergic reactions or adverse effects. 

Parents should also seek guidance from healthcare experts on the right timing and selection of solid foods for their baby.

  •  Gradually begin introducing solid foods while continuing breastmilk or Formula.
  •  Start introducing single-grain cereals (rice, oatmeal) as well as pureed fruits (bananas, apples) and vegetables (carrots, sweet potatoes).
  •  Introduce each new food or meal slowly, with a few days gap between them, to ensure any allergies can be identified.

3. Balanced Meals

From 1 to 4 years, providing young children with a diverse and balanced diet is essential to help their growth and development. 

Parents must remember that every child is different, and their nutritional necessities may vary. 

Therefore, getting advice from a pediatrician or a registered dietitian is wise to create an appropriate and healthy diet chart for kids, taking into account any individual allergy concerns or food limitations.

  •  Present a range of foods from all food groups: grains, fruits, vegetables, protein (meat, fish, poultry, legumes), and dairy.
  •  Offer whole grains (oats, whole wheat bread), a variety of fruits and vegetables, and protein sources such as lean meats.
  •  Encourage healthy fats like avocados, nuts, and seeds.
  •  Limit added sugars, sodium, and unhealthy fats (fried foods, sugary snacks, processed foods).

4. Mealtime Tips

Parents should establish regular meal and snack times, helping to create a routine and order for children to follow from a young age. It can assist in setting up a feeling of familiarity and anticipation around mealtime. 

Additionally, mealtime strategies should be tailored by considering the individual child’s needs and flexibility to accommodate any alterations in their schedules.

  •  Offer three meals and two to three healthy snacks per day.
  •  Put together portion sizes that are appropriate for the age and appetite of the child.
  •  Include kids in the preparation of meals, encouraging their interest in nutritious foods.
  •  Keep mealtimes relaxed and fun, diverting from distractions such as screens or toys.

5. Hydration

Water should be the primary source of hydration for children to ensure they receive the necessary water they need. Parents and guardians should ensure youngsters remain hydrated to keep up with bodily functions and appease thirst appropriately. 

As the hydration needs of children can vary when looking at age, activity level and climate, offering fluids frequently, sustaining healthy hydration habits and obtaining personalized advice from a pediatrician to meet the hydration needs of each child is essential. 

  • Consistent provision of water throughout the day is essential.
  •   Fruit juices and sweetened drinks should be limited

6. Allergies and Dietary Restrictions

It is essential to know about children’s allergies, food intolerances, and any specific food allergies and intolerances they may have. 

Appropriate discussions with various healthcare professionals, including pediatricians and registered dietitians, are essential to developing an appropriate feeding strategy tailored to your child’s specific allergies or dietary restrictions. 

Such professionals can provide comprehensive guidance, ensure good nutrition for children, and help you deal with challenges associated with stunted children and food insecurity.

Be cautious in identifying common food allergens (eggs, legumes, tree nuts, pumpkin, wheat, soy, dairy), and if there is a family history of allergies, consult a pediatrician

 If your child has specific food restrictions, consult a health professional or registered dietitian for appropriate strategies and supplements.

7. Multivitamins

 Having a varied and balanced diet is vital for young children to get the nutrients they need. However, it is crucial to seek the guidance of a pediatrician or health care professional before administering multivitamins to children under the age of 4. 

These professionals can make appropriate recommendations based on your child’s nutritional needs and overall well-being.

 Most children do not need multivitamin supplements if they have a balanced diet. However, consult your pediatrician for personalized recommendations.


Being patient and persistent when introducing new foods to young children is essential. The variety of flavors and textures allows them to explore and develop their tastes. 

Additionally, it is essential to seek the advice of a registered health professional or dietitian who can provide appropriate guidance based on your child’s needs. 

Ensuring children have adequate nutrition is critical to their growth and development, especially in early childhood. Parents and caregivers should discuss and follow all available recommendations for healthy feeding. 

However, it is important to consult with a pediatrician or registered dietitian to address specific dietary needs and address any concerns you may have about your child’s nutrition.

June 21, 2023