#asktheexpert Please help me understand what all types of food to be offered to my 3 year old boy on daily basis to make a balanced diet. Thanks, Varsha Gupta

A. A balanced diet for a 3-year-old Indian child should include a variety of foods from different food groups to ensure they receive essential nutrients for growth and development. Here's a general guide: ### Food Groups and Examples: 1. **Fruits:** - Bananas, apples, oranges, berries, mangoes, and papayas. 2. **Vegetables:** - Carrots, peas, beans, spinach, sweet potatoes, tomatoes, and bell peppers. 3. **Grains:** - Whole wheat chapati or roti, rice, oats, and whole grain cereals. 4. **Proteins:** - Lentils (dal), chickpeas (chana), beans, eggs, fish, and lean meat. 5. **Dairy:** - Milk, yogurt, and paneer (cottage cheese). 6. **Fats:** - Ghee, butter, vegetable oils (in moderation), and avocados. ### Sample Meal Plan: **Breakfast:** - Half a chapati with vegetable or paneer (cottage cheese) stuffing. - A small bowl of yogurt. - Sliced fruits like bananas or berries. **Mid-Morning Snack:** - A small handful of nuts (if no allergies). - A piece of cheese. **Lunch:** - Rice or chapati with dal (lentils) or a vegetable curry. - A serving of green leafy vegetables. - A small portion of chicken or fish (if non-vegetarian). **Afternoon Snack:** - Fruit slices or a fruit smoothie. - Whole grain crackers or a small sandwich with vegetables. **Dinner:** - Roti or rice with a mix of vegetables. - Dal or a protein-rich curry. - A serving of curd (yogurt). **Note:** - Ensure the food is age-appropriate in terms of texture and size. - Encourage water intake throughout the day. - Limit the intake of sugary snacks and beverages. - Pay attention to your child's appetite and adjust portions accordingly. Consulting with a pediatrician or a nutritionist can provide personalized guidance based on your child's specific needs and preferences.