Food chart for 1 year old baby india

Indian Diet Plan for Toddlers (1 to 3 years)



The best indicator that your toddler is getting adequate nourishment is her regular weight gain, growth, general appearance and contentment.

Thinking of which foods are healthier for your baby will be much easier for you by now, as you will be an expert on which foods your child is best able to cope with. All the foods groups, viz. cereals, pulses, fruits, vegetables and milk are equally important and are extremely healthy for your child.

An adequate amount of these food groups will ensure a healthy growing child. Very few of us really know the intake required by our little toddlers. The daily food guide that follows will help you to know the right amount of food for your child.

1.     Cereals and their flours : Whole wheat, unpolished rice, jowar, bajra, ragi (nachni), bulgur wheat (dalia), buckwheat are some healthy cereals which should be included in your toddlers diet.  Include at least 5 to 6 servings per day. Use them to make Mini Bajra Oats Uttapa and Multigrain Palak Paneer Roti for Toddlers and Kids.


2.    Pulses and Dals: Whole Moong, chawli beans, rajma, chick peas (kabuli chana) etc. Sprout them to make them easily digestible for kids and also to get enhanced nutritional benefits. Also include moong dal, toovar (arhar) dal, masoor dal, chana dal, urad dal etc. Their flours like moong dal flour, chana dal flour (besan) etc. also form a part of this food group. Include at least 1 to 2 servings per day. Make their food interesting by serving them Moong Sprouts Dosa and Rajma Salad for Toddlers. Form a habit of family dinner and boost them to eat on their own.


3.    Vegetables: These include greens like spinach (palak), fenugreek (methi), lettuce, radish leaves, coriander, cow pea (chawli) leaves, colocasia, cabbage etc. Use them to make a small meal like Dal and Vegetable Soup.  Other veggies like carrot, beetroot, cucumber, brinjal, French beans, cluster beans (gavarfali), cauliflower florets etc. also form a part of this group. Include at least 2 to 3 servings per day.


4.    Fruits: Pineapple, sweet lime, orange, guava, watermelon, mango, apple etc… so many colourful fruits are available. Use a new fruit daily. Include at least 2 fruits a day. If your child doesn’t like whole fruits, serve them in the form of Chana Salad for Kids and Toddlers.


5.     Nuts and Oilseeds: Almonds, cashewnuts, walnuts, sesame seeds (til), peanuts, dates, figs, apricots etc. Include a few of them for sure. They are a good source of protein and omega-3 fatty acids.  Try Til Chikki. Make small pieces and let them nibble on it. Be careful that it doesn’t choke.


6.    Dairy Products: These include milk, curd, paneer and cheese. Most kids grown up drinking at least 2 glasses of milk per day. Teach them to include curd in their diet. It is probiotic and good for their digestive system. Serve them chaas in an attractive glass. Use paneer to make Paneer Vegetable Paratha for Kids. Include at least 2 servings per day.


7.    Fats and Sugar: These are ghee, oil, butter, sugar and jiggery. Although there is no specific recommendation for this group, approximately 2 tablespoons of fat and sugar can be consumed as per your paediatricians advice. Prefer jaggery over sugar in the form of Jowar Golpapdi for Kids.

Daily Food Guide for Toddlers

FOOD GROUPS Number of servings per day What makes 1 serving Suggested Recipes
Cereals and their flours
Whole wheat, unpolished rice, jowar, bajra, ragi (nachni), bulgur wheat (dalia)
5 to 6 servings 2 phulkas (30 gm)*
1 chapati (25 gm)*
1/2 cup cooked cereals or whole wheat pasta (60 to 80gm)*
Mini Bajra and Oats Uttapa,

Multigrain Palak Paneer Roti

Moong, lobhia beans, rajma, chick peas (kabuli chana),etc.
Moong, rajma, matki etc.
Moong dal, toovar (arhar) dal, masoor dal, chana dal, urad dal etc.
Moong dal flour, chana dal flour (besan) etc.
1 to 2 servings 1/ 4 cup raw whole pulses (35 to 40 gm)
1/2 cup cooked whole pulses (70 to 80 gm) *
1/2 cup of raw or cooked dals (70 to 80 gm) *
1/2 cup of flours (40 to 60 gm) *
Rajma Salad,

Moong Sprouts Dosa,

Sprouts Khichdi,

Mini Mixed Moong Dal Chila

Carrot, beetroot, cucumber, brinjal, French beans, cluster beans (gavarfali), cauliflower florets etc.
Leafy Vegetables
Spinach (palak), fenugreek (methi), lettuce, radish leaves, coriander, cow pea (chawli) leaves, colocasia, cabbage etc.
2 to 3 servings 1/2 cup raw vegetables (50 to 70 gm)*
1/2 cup cooked vegetables (50 to 70 gm)*
1 cup raw leafy vegetables (15 gm of vegetables like mint, coriander, fenugreek and 40 to 60 gm of other leafy vegetables ) *
1/2 cup cooked leafy vegetables (15 gm of vegetables like mint, coriander, fenugreek and 40 to 60 gm of other leafy vegetables ) *
Paneer and Vegetable Paratha,

Beetroot and Carrot Raita,

Dal and Vegetable Soup,

Cheesy Corn and Vegetable Cutlets

Pineapple, sweet lime, orange, guava, watermelon, mango, apple etc.
Dried fruits Almonds, cashewnuts, walnuts, sesame seeds (til), peanuts, dates, figs, apricots etc.
2 servings 1/2 cup chopped fruits (50 to 60 gm) *
1 big piece of fruit e.g. melon wedge (100 to 130gm) *
1/4 cup dried fruits. (20 to 30gm) *
Fruity Chana Salad
Milk, curd, paneer
2 servings 1 cup milk (200 ml) *
1 cup curds (200 ml) *
1/4 cup chopped paneer (35gm) *
1/4 cup grated cheese (35gm) *
Multigrain Palak Paneer Roti,

Paneer and Vegetable Paratha,

Chickoo Milkshake

Ghee, oil, butter, sugar and jaggery
** Although there is no specific recommendation for this group, approximately 2 tablespoons of fat and Sugar can be consumed as per your paediatricians advice. ----

* The weights of all the foods mentioned in the above table are approximate values.
** Fats should be consumed in moderation as some foods like walnuts, sesame seeds and even cereals contain invisible fats which are also a part of our diet. Excessive fat can disturb the absorption of important nutrients like calcium in your little one's body, apart from increasing the risk of obesity later in life.

Other related articles on this :
Major Nutrients needs for Infants and Toddlers
Recommended Daily Allowance for Infants and Toddlers
Guide to Weaning
Best food for feeding Mothers to get more milk
When and how much to feed your Baby
Components of Breast Milk
Recipes for Baby (10 to 12 Months)

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indian diet plan for toddlers (1 to 3 years)

1 Year Baby Food Chart

| | by Dr Hemapriya

Congratulations, your baby has turned one! Introduce your toddler to a variety of new foods and flavors with the help of our 1 Year Baby Food Chart.

1 Year Baby Food Chart with Indian Recipes

Week 1

Week 2

Week 3

Week 4

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After waiting all these months, your little baby has turned one!!

This is a huge milestone – both for baby and the parents. Turning one now makes your baby officially a toddler, and he’s probably already toddling around the home – faster than you can catch him!

Your little one’s life is going to change as she continues to grow rapidly, and the biggest change is going to be in the area of food. From now on, your baby is ready to have all the foods that were restricted for babies under one. Which means it’s time for a brand new food chart!

By now your baby is already having most household meals except for those restricted foods and now you can go ahead and feed your baby everything you make for the rest of the family, with less salt and spices. Of course, it is important to consider things like food allergies and choking hazards, and we recommend consulting your child’s pediatrician in case of any doubt.

So the list of foods to avoid has significantly decreased, but toddlerhood brings with it new challenges, especially fussy eating. Your baby is going to be more adamant about his likes and dislikes, and you’ll have to use quite a bit of creativity to work around it.

Toddlers tend to have phases where they eat only one food and reject everything else. In this situation, nutritional deficiencies are a real risk, but you can keep them away by adding a supplementary food like a multigrain health drink or dry fruits powder which ensures many vital nutrients in a small amount.

It is recommended to continue breastfeeding for as long as you and your baby are comfortable, but if you are planning to wean, consider weaning your toddler gently to avoid distress. If you’re planning to start potty training, get all the tips in our ultimate potty training guide.

The food chart we’ve created here includes recipes common in most Indian households. Finger Foods still make the best snacks, and it’s also important to ensure your baby drinks sufficient water throughout the day.

Week 1

Week 2 

Week 3

Week 4

No time to prepare baby food at home? Don’t worry, we prepare it hygienically and ship it to your doorstep. All food products are made FRESH only after the order is placed

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Use these food charts and plan your baby’s meals using a Printable Meal Planner. You can also keep a “Baby Food Diary” to track your little one’s favorite recipes and food allergies if any. 

Here are our most popular baby recipes:

  • 10 Easy Khichdi Recipes
  • 10 Easy baby Porridge Recipes
  • Dry Fruit Powder Recipe (Weight Gaining Food)
  • Weight Gaining Foods for Babies and toddlers
  • Instant porridge Recipes for Travel for Babies and Toddlers

Check out baby food charts for other months here:

Have you downloaded our Free E-Book on 50 First Food Recipes for babies? Click here to download.

Disclaimer: The information presented here is meant as a guide and does not replace professional medical advice. You should always discuss your baby’s dietary requirements with your doctor.

Stay updated with all our latest recipes and posts on parenting by following us on Facebook, Instagram, Twitter, Pinterest and Google +.

Post updated on – 26 October 2019
Post first published on – 27 April 2015

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diet and food products

All parents dream of their children growing up healthy, beautiful and smart. And many people know that one of the important factors contributing to the achievement of this goal is a balanced diet 1 .

It is especially important to properly make a diet for a teenager. It must necessarily contain foods rich in calcium. The sources of this element are milk, cottage cheese, kefir, curdled milk, hard cheese. These foods must be consumed daily by teenagers 2 . Offer your child different dairy products and prepare various dishes from them - then he will eat them willingly 3 .

Complete nutrition of a teenager is impossible without whole grain products - special types of bread (wheat and rye), cereals made from buckwheat, rice (preferably brown), corn, oats, barley 3 .

It is extremely important that a teenager's diet includes adequate amounts of nutrients, vitamins and minerals 3 .

Principles of healthy eating

A teenager's meals should be regular, so it's important to have a plan that your son or daughter will follow every day. The menu should be as varied as possible so that the child receives in the right amount both the main, irreplaceable nutrients, and the secondary 2 .

At least 50-60% of the protein in the daily diet of a teenager should be animal products. He also benefits from fats that are present in vegetable oil, sour cream, nuts, cheese and other foods. It is desirable that about 70% of all fats consumed per day be vegetable. This is the basis of proper nutrition 2 .

The child needs to be given more carbohydrates than other nutrients. The optimal ratio of carbohydrates to protein is 4:1. Sources of fast carbohydrates (sweet foods) should not exceed 20% of all carbohydrates consumed by a teenager 4 . Complex carbohydrates for a child are cereals, potato dishes and bread. When preparing flour dishes, it is recommended to give preference to wholemeal flour 4 .

Fish should be on the teenager's menu at least 1-2 times a week. The same recommendations are given for red meat 2 .

It is important for students to eat at least 5 servings of various fruits and vegetables per day. One serving is a medium-sized fruit (such as an apple or orange), two small fruits (such as an apricot), 50 g vegetable salad, a glass of fresh juice, three tablespoons of vegetables after cooking 5 .

Dairy products must also be included in the diet of a teenager, the amount is three servings every day 5 .

The best types of heat treatment of dishes are boiling and stewing, as well as baking 5 .

Proper nutrition for teenagers involves avoiding or minimizing the use of foods with nutritional supplements, margarine, store-bought sauces, out-of-season vegetables, smoked sausages, very spicy or deep-fried foods, lollipops, fast food, chewing gum. It is also worth limiting the consumption of white bread and sugar 1 . The child may eat fatty and sugary foods in small quantities, but these foods should not be used as a substitute for healthy foods as they lack the beneficial elements 4 .

Instilled in childhood understanding of the rules of healthy eating will help to avoid many problems throughout life.

Teenager's nutritional needs

A balanced diet for a teenager is one in which the child receives enough calories throughout the day to meet his energy needs. On average, this is 65 kcal per kilogram of weight, that is, about 2500-3000 kcal per day. If your teenager is physically active, you should increase the number of calories per day in accordance with the energy expenditure for training.

Adolescents should consume 100-110 g of protein, 90-100 g of fat and an average of 400 g of carbohydrates per day 5 .

How to teach a child to eat healthy?

Rational, balanced, proper nutrition is important at any age, and especially in adolescence. Parents can still influence the student's menu, but in general, the child's food preferences have already been formed. Also, the desire to be independent and do things your own way affects the eating habits of a teenager. It is important to find a balance between absolute control and the complete freedom of the child in choosing food, which can turn into an unbalanced diet 5 .

When introducing a teenager to a healthy lifestyle, the example of parents is important - it is desirable that the principles of a balanced nutrition are observed by the whole family 5 .

Talk to your teen about how certain foods in their diet affect growth and health. Tell him why breakfast is important, what can be the negative consequences of quick snacks for the body, what are the risks of skipping the main meals and diet 2 .

Be sure to pay attention to how your child eats at school. Encourage him to take healthy food from home - an alternative to hot dogs and pizza. For example, you can bring yogurt, fruit, casseroles, and homemade cakes to class 2 .


Proper nutrition for adolescents should consist of at least four meals - breakfast, lunch, afternoon tea, dinner 6 :

  • Breakfast. For the morning meal, your child should receive about 25% of all daily calories 6 .
  • Lunch. This is the most high-calorie meal, no less important for health than breakfast, which accounts for 35-40% of all daily calories 6 .
  • Afternoon snack. This is a small snack, which accounts for about 15% of all calories for the day 6 .
  • Dinner. At dinner, the child is recommended to consume 20-25% of daily calories. At the same time, it is important that the teenager eat no later than 2 hours before bedtime 6 .

In case of violation of the diet, a malfunction of the gastrointestinal tract may occur, for example, constipation may appear. Unfortunately, they are quite common. Constipation is caused not only by an unbalanced diet, but also by stressful situations, which are not uncommon in adolescence 7 .

To eliminate the unpleasant symptoms of constipation, the use of laxatives is suitable. The drug of choice for the treatment of constipation in children of any age is Dufalac® 8 - laxative with physiological action based on lactulose. Dufalac® has a double action: it gently cleanses the intestines and normalizes the balance of its microflora 9 . It has a high safety profile 9 , is non-addictive* and can be taken for an unlimited duration 9.10 .

In addition, the advantages of Duphalac® are:

  • restoration of proper bowel function 9 ;
  • no auxiliary components (only lactulose and purified water) 9 ;
  • single dose during the day;
  • variety of forms

What liquids to give teenagers?

The total amount of liquid drunk by a teenager per day depends on the characteristics of his diet, activity level and weather. Drink more water on hot days or during physical activity. Middle-aged and older children need about 50 ml of fluid per day for every kilogram of weight 11 .

The best drink is boiled or purified water. A balanced diet of adolescents allows the inclusion in the diet of school-age children such drinks as milk, compotes, kissels, rosehip infusion, decoctions of dried fruits, tea and cocoa 11 .

Juice is considered a less preferred drink due to its high content of simple sugars and high acidity. If a child drinks freshly squeezed juice, it must be diluted with water, especially if a diet is prescribed for him by a doctor 11 .

Teenagers should avoid carbonated drinks and drinks high in caffeine. Caffeine interferes with iron absorption and can cause sleep problems. Carbonated, foamy drinks do not quench thirst well, irritate the digestive tract and - in most cases - contain various chemical additives 11 .

How to make a menu?

Proper nutrition for teenagers begins with menu planning. In this case, the child’s daily routine should be taken into account, in particular, the time of attending school, sports sections, tutors and other activities, as well as whether there is a need to adhere to a certain diet 2.3 .

It is better to make a menu for the whole week at once, so it will turn out to be more varied and satisfying.

For breakfast, the child should receive an average of 300 g of the main course, as well as a drink with a volume of about 200 ml. Milk porridge, cottage cheese dishes, scrambled eggs are considered good breakfast options. You can add vegetables, nuts, berries, fruits, meat, sauces 2.3 .

When a teenager eats at school according to the lunch regimen, they eat soup, a main course (usually a side dish with meat or fish) and drinks. The homemade lunch menu is built on the same principle. The child is given about 250 ml of the first course and about 100 g of vegetable salad. The main course is offered in a volume of up to 300 grams, and a drink in a volume of 200 ml 2.3 .

For an afternoon snack, proper nutrition for a teenager includes dairy products, fruits, cold snacks and cookies. Approximate plate sizes: 100 g for pastries, 100 g for fruits and 150-200 ml for drinks 3 .

For dinner, with proper nutrition, a teenager should receive a main course (about 300 g) and a drink (200 ml). It can be cottage cheese casserole, eggs or fish dishes. Porridge and vegetable dishes are also the best dinner option with proper nutrition for a teenager 3 .

Bread can be added to any meal, offering the child pastries from different types of flour.

Menu example

An approximate daily menu for a teenager with the right diet might look like this:

  • Oat milk porridge with dried apricots, bread with cheese, cocoa.
  • Egg, tomato and cucumber salad, noodle broth, stewed cabbage, meatballs, grape juice, bread.
  • Cottage cheese biscuits, apple, milk.
  • Potato casserole with meat, rosehip infusion, bread 3 .

Or like this: