POOJA KOTHARIMom of a 8 yr 7 m old boy1 Year agoA. Here's a sample Indian food chart for a 3-year-old child. This chart provides a balanced diet with a variety of foods from different food groups to ensure adequate nutrition:
**Breakfast:**
- Option 1: Vegetable upma (semolina cooked with mixed vegetables like carrots, peas, and beans)
- Option 2: Paratha (whole wheat flatbread) with mashed potatoes or paneer (cottage cheese) filling
- Option 3: Poha (flattened rice) with peanuts, curry leaves, and vegetables like potatoes and peas
**Mid-Morning Snack:**
- Option 1: Fresh fruit salad with seasonal fruits like banana, apple, and grapes
- Option 2: Sprouts salad with chopped onions, tomatoes, and a sprinkle of chaat masala
- Option 3: Cheese cubes or paneer (cottage cheese) fingers
**Lunch:**
- Option 1: Dal (lentil) khichdi (rice and lentil porridge) with a side of mixed vegetable curry
- Option 2: Roti (whole wheat flatbread) with dal (lentil soup), sabzi (mixed vegetable curry), and a small serving of yogurt
- Option 3: Rice with sambar (lentil and vegetable stew) and a side of stir-fried vegetables
**Afternoon Snack:**
- Option 1: Homemade veggie cutlets or tikkis made with mixed vegetables and chickpea flour
- Option 2: Whole wheat bread slices with peanut butter or almond butter
- Option 3: Moong dal (green gram) or chana dal (split chickpeas) soup with a few crackers or rice cakes
**Dinner:**
- Option 1: Chapati (whole wheat flatbread) with paneer (cottage cheese) bhurji (scrambled paneer with spices) and a side of mixed vegetable curry
- Option 2: Vegetable pulao (rice cooked with mixed vegetables) with raita (yogurt dip) and cucumber slices
- Option 3: Dalia (broken wheat porridge) cooked with vegetables like carrots and beans, served with a side of yogurt
**Before Bedtime:**
- Option 1: Warm milk with a pinch of turmeric and a teaspoon of honey
- Option 2: Fruit smoothie made with banana, mango, or berries blended with milk or yogurt
- Option 3: A small bowl of oats porridge cooked with milk and a dash of cinnamon
Remember to offer a variety of foods from different food groups throughout the day to ensure your child receives a balanced diet. Adjust portion sizes according to your child's appetite and preferences, and consult with a pediatrician or a registered dietitian for personalized guidance on your child's dietary needs.
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