#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

Question

#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

Accepted Answer

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.

#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