Janu 3

Dealing with a sweet tooth
How should I handle desserts and sweets?

Dealing with a sweet tooth has a lot to do with the manner in which you treat a dessert or candy. If your child feels that a
sweet is a treat, something that is seen as a reward and often forbidden, dont be surprised to find her hankering for it.
Treat desserts and sweets as you would treat any other food that your baby eats. Dont use it as a bribe or a reward, and
on the flip side dont keep away sweets as a punishment.
When and how should I introduce sweets to my baby?

It is a good idea to postpone introducing desserts and sweets, at least until your baby has discovered the natural flavours
of foods. You may want to try giving your baby unsweetened milk and diluted fruit juice initially. Commercially packaged
juices and aerated drinks, such as colas have high sugar content and you may want to avoid offering them to your baby.
Keep a track of the sweets you or any other family member offers her. In case you are giving your baby cereal for
breakfast, ensure that the sugar content is minimal. You may try offering desserts twice a week and select desserts that
require less sugar such as those with fresh fruit.
How much sugar can my baby eat?

It is recommended by dieticians that you serve your baby no more than 1-2 teaspoons of sugar in the day. A high sugar
intake may make your baby cranky and irritated when the sugar level in her body drops after a few hours of eating sweets.
Offer desserts only after your baby has eaten her meal, if she is a picky eater then offer her fruits that are full of vitamins
and minerals that are essential for her. Opt for desserts with less sugar such as dry fruits, yogurt with fruits, fruit with low
fat cream, fruit smoothies, shrikhand and fruit chaat. If you need to sweeten her food, you may want to consider using
honey or gur or jaggery instead of sugar.
Unexpected candy and sweets

Your baby may be offered sweets such as chocolates by guests and relatives. It may be a good idea to let your baby have
a piece of candy and put away the rest for later. A visit to the market may become a trying experience if your baby is
crying for candy. You may want to go to the market after a meal or a snack so that she is not hungry and cranky. Also
carrying a tasty and healthy snack may help reduce the temptation.
Be prepared to let your child choose at least two or three items on your shopping list, such as a healthy whole wheat
biscuit or cereal. Discuss the amount of sugar eaten by your child with your husband and other members of the family so
that they know your views on the subject. It may be a good idea to not store candy and sweets at home; this reduces the
temptation for the baby and be less stressful for you as well.
How to care for my childs sweet tooth?

Dental care is crucial and keeping your childs sugar intake low would help. You may want to avoid letting your child go to
bed drinking a sweetened drink. Dental caries is associated with sugary food stuck in crevices of teeth and brushing her
teeth and rinsing thoroughly would help. It may be a good idea to get her into the habit of rinsing her mouth after meals
and snacks. This is especially important if your baby has been eating sticky sweets such as Karachi halwa, dates, raisins
or chocolate nuggets.
Feeding a sick child: Light and easy recipes

For toddlers and babies aged nine months plus
Here are a few recipes that are light and nutritious to help your child recover quickly.
Steaming hot soups

Dal soup
Ingredients
cup arhar dal, cleaned and soaked in 2 cup water
1 small potato, cleaned, peeled and chopped
3-4 table spoon of finely chopped vegetables such as pumpkin or kadhu
1-2 cloves chopped garlic
Salt and pepper to taste
Method
Pressure cook the dal and vegetables with seasoning on high flame for 5-6 whistles.
Cool and mash all the vegetables and dal well. Strain and serve warm.
Tomato rasam
Ingredients
Tomatoes 3
2 cloves of garlic
2-3 black peppercorns
tsp of cumin seeds
Method
Crush half a teaspoon of cumin seeds, 3-4 black peppercorns and 2 cloves of garlic and boil along with 3 tomatoes, half a
cup of water and a little salt for about 10 minutes.
Remove, mash well and strain tomato skins.
Feed as soup or mixed into well mashed plain rice.
Rice gruel or kanji

Ingredients
2 tablespoons raw or boiled rice
5-6 cups of water
Salt to taste
Method
Roast 2 tablespoons of raw rice or boiled rice lightly; cool and grind to a coarse powder.
Boil the powder in five to six cups of water till well cooked.
Add salt to it; it can be served as only gruel water after straining the rice, or along with the rice as a thin porridge.
Paya or Aatu Kaal soup (Lamb trotter soup)
Ingredients
3-4 lamb trotter pieces
1 big onion
1 tsp fennel (saunf) or cumin (jeera) powder
2-3 peppercorns
2 cloves garlic (grated)
1 teaspoon grated ginger
teaspoon cinnamon powder (optional)
1 whole cardamom (optional)
5 cups of water
Method
Pressure cook together the lamb trotter pieces along with 1 big onion, grated ginger and garlic, 1 tsp fennel (saunf) or
cumin (jeera) powder, two to three peppercorns, and 5 cups of water for 35 minutes (20-30 minutes on low after the first
whistle).
Cool and strain, keep aside the meat and serve the soup warm.
Mixed Vegetable Soup
Ingredients
One chopped onion
One bay leaf
One grated carrot
One grated potato
One clove of garlic
1 tsp of oil
Method
Saute one chopped onion, one bay leaf, one grated carrot, one grated potato and a clove of garlic in one teaspoon of oil.
Add five cups of water and cook till the vegetables are soft and well done.
Pick out the bay leaf and run them through the blender till smooth.
Put it back on the stove, add some salt and a pinch of pepper and serve warm with soft bread.
Clear Vegetable Soup
Ingredients
1 chopped onion
2 cups of chopped vegetables (cabbage, peas, beans, potato)
4-5 cups of water
Salt to taste
Method
Pressure cook 1 chopped onion, 2 cups of chopped vegetables (cabbage, peas, beans, potato) and 4-5 cups of water.
Strain the vegetables and serve clear soup seasoned with salt.
Clear chicken soup
Ingredients
100 g boneless chicken, cleaned well
4-5 cups of water
teaspoon grated ginger
Method
Pressure-cook all the ingredients on high flame for about 10 min, and then cook for another 15-20 min on low flame.
Cool and strain the broth and serve clear soup.
Variation:
For a thick filling soup, add 1 small potato, cleaned, peeled and chopped and pressure cook along with the above
ingredients.
Cool to room temperature and blend/puree the broth.
Serve warm.
Cool drinks
Fruit Lassi
Ingredients
1/2 cup chopped fruit of your choice
1 cup yogurt/curd
Method
Chop the peeled, washed and deseeded fruit and blend together with curd. You can add fruits like ripe banana. If you
want a more free flowing lassi add 1/4 cup water (boiled and cooled).
Do not add any sugar -- the fruits have enough flavour and natural sugar.
Nimbu paani
Ingredients
Juice of of a lemon
1 cup water
1 tsp sugar
Pinch of salt
Pinch of rock salt (optional)
Method
Stir in the sugar into the water along with the rest of the ingredient and serve at room temperature. Another variation of
this drink may include adding well crushed mint or pudina leaves that flavour the drink well and help the body recover.
Watery lassi
Ingredients
5-6 tablespoon curd
cup water
Salt and sugar to taste
Method
Mix all the ingredients in a blender/mixer or stir well and serve.
Variation For a salty version add a pinch of ground cumin jeera and 1-2 crushed mint or pudina leaves
Filling foods
Moong dal khichdi
Ingredients
cup rice
cup moong dal
3 cups water
Salt to taste
tsp turmeric or haldi
1 tsp oil
Method
Clean moong dal and rice together and soak in water for about 15-20 min.
Heat oil in a pressure cooker and a tempering of fenugreek or methi seeds and chopped garlic.
Add the dal and rice with the salt and haldi and pressure cook with 3 cups water on high flame for the first 5-10 minutes
and then on medium flame for another 10-15 minutes.
Cool khichdi and ensure that it is in pouring consistency before serving it with a bit of curd.
Note: If the khichdi is too thick, you can add a few teaspoons of water to make it semi-solid as it can be comfortably
swallowed even if you child has a sore throat.
Scrambled eggs
Ingredients
1 egg (well beaten)
tsp oil or butter
2-3 tablespoons milk
Salt to taste
1 slice of soft bread
1 teaspoon grated cheese (optional)
Method
Heat half a teaspoon of oil/butter in a pan, pour in the well beaten egg, add milk and cook till soft and fluffy.
Sprinkle grated cheese over the eggs.
Season with salt and serve with soft bread.
Boiled potato salad
Ingredients
2 boiled potatoes chopped into small pieces
Juice of a lemon
Method
Mix ingredients together to make a salad.
You may even want to roast the potatoes lightly in the oven or on the gas before making the salad.
Suji upma
Ingredients
15gm suji
1-2 cups water
Salt to taste
Method
Dry roast 1-2 tsp of suji in a clean pan till it turns brown.
Keep stirring constantly to avoid burning.
Add water and bring to a boil.
To make upma of pouring consistency add more water.
Vegetable Suji Upma
Ingredients
15gm suji
1-2 cups water
Pureed or steamed finely chopped/diced vegetables.
Salt to taste
Method
Dry roast about 15 gm suji (without oil) in a clean dry pan till it turns brown.
Cook on low flame and keep stirring continuously otherwise the suji will burn. Keep aside.
In a separate pan add about 1 tsp of butter/ghee.
When the butter/ghee melts, add vegetable puree/boiled vegetables and fry.
Add water and suji.
Cook the mixture on a low flame till the time suji grains absorb water.
Keep stirring so that lumps do not form.
Serve after checking the temperature of the food.
Note: If you want suji upma to be of pouring consistency, then dont let the water dry completely. If you want suji upma to
be thicker and creamier, then let the water be absorbed completely.
Vegetable Sabudana Khichri
Ingredients
2 tablespoons Sabudana
1 cup water
Pureed vegetables or steamed finely chopped/diced vegetables.
Method
Wash and soak about 2 tbsp of sabudana in 1 cup of water till the time it doubles in size and grains become soft.
Heat oil/ghee in a pan and add few cumin seeds.
When the seeds start crackling add the pureed/steamed vegetables and stir well. Now, add sabudana and mix gently.
Sprinkle some lemon juice over it (optional) and serve.
Other options
Cornflakes with warm milk
Boiled potatoes mashed well with a little milk and salt.
Bread or biscuits dipped in warm milk
Mashed bananas
Oatmeal porridge
Dalia porridge without milk

Stewed apples
Food safety and precautions when eating out with a

baby
Feeding at home is as much a routine for your baby as it is for you and she may develop certain likes and dislikes. Its a
bit worrying then to eat outside. Besides the change in her usual environment, there is the issue of food safety since it
hasnt been prepared at home and also whether she will take to it or simply refuse everything offered. It isnt practical or
possible to carry each and every item from home or cook while travelling.
Here are some suggestions for food as well as ways to take care of your childs diet: when you are out and about:
One year old

Babies at this age may still be in the process of weaning onto solids and it is important to take care while offering them
food from outside. Not only is it important that the food should be safe and hygienic but it should also agree with her.
Cereals: If she is still eating cereals then carry her favourite baby food, enough for a couple of feeds, and a flask of boiled
warm water or milk. While travelling long distance, carry baby food powder in re-sealable packets to avoid the weight of
tins and check whether the milk available is fresh and pasteurized (packet milk). If in doubt, use milk powder.
Water: Use only boiled and cooled water at home and ensure that you buy a good brand of mineral water if you run out of
boiled water for your baby.
Food in restaurants: If possible, feed your child before going to a restaurant, so you can enjoy your meal without
worrying about feeding her and she doesnt have to contend with feeding in a strange place without the comfort of her
favourite bowl and high chair. If you carry food to feed her, choose items which wont spill and make a mess such as
small bread squares with a potato filling, mashed curd rice or soft phulkas with cheese spread.
If she is to be fed outside food, choose a restaurant which is known for quality of service and good hygiene standards.
When eating at a new place, check the general cleanliness of the wait staff, table, crockery, linen and display counters
before trying it out. Choose food which is similar to what she eats at home, is completely cooked and easy to eat; mashed
potatoes, sandwiches without raw ingredients, soft jeera rice, non spicy naans, parathas, and rotis are some suggestions.
Travelling: Long distance travel can be made worry free with a bit planning.
Carry fruits which your child likes cheekoo, papaya or melon cubes and bananas can make quick nutritious snacks.
Puffed or beaten rice mixtures (chivda), cheeslings and biscuits in small quantities can also keep them happy.
Cheese slices can be given between meals while travelling and when sandwiched between bread slices they make a
filling breakfast. If the weather is hot, store them in a refrigerator either in your room or in the hotel kitchen. However, be
wary of frequent power cuts in remote places since refrigerated milk or other foods might get spoilt. When in doubt use
milk powder.
Bottle fed babies will need to have their bottles sterilized; take along a portable sterilizer if you have one, or use
disposable bottle liners which can be changed for every feed. Another option is to carry a vessel in which you can boil the
bottles if you have kitchen facilities in your room. Carry more bottles than you normally use in case you are not able to
sterilize frequently for some reason. Washing bottles in warm water in a sink is not enough to kill bacteria and can lead to
stomach infections.
Depending on her usual diet, if she is used to eating rice you could ask for it to be separately cooked to a softer
consistency than normal. There are also small 200ml electric cookers available which you could carry and use in the hotel
room. These can be used to cook rice, khichri with dal and vegetables, ragi porridge and also upma or poha carry two or
three small airtight containers of semolina (suji/rava), rice, ragi or other cereals. If she is used to eating chapattis, find out
whether the staff can provide soft phulkas instead of stiff tandoori rotis. Idlis which are steamed and light are a good
option for small children and can be fed with some jam or curd.
Avoid spicy gravies and stick to plain dal or yoghurt. You could steam vegetables in an electric cooker and mash, or carry
readymade baby food jars. Once opened, the contents have to be finished or refrigerated to avoid getting spoilt.
Avoid feeding any new food which she is not used to in case it doesnt agree with her. Meat products and eggs should be
given only if you are convinced about their freshness, quality and if they are fully cooked. Avoid foods which contain raw
eggs such as mayonnaise, souffls, mousses, and desserts such as tiramisu. Fruit salads and other dishes which contain
cut fruits should also be avoided. Spicy, greasy food or food bought from roadside vendors can cause stomach upsets
these include fruit chaat and samosas. Be wary of food which may contain contaminated water like juice and milkshake.
Two to three year

Older toddlers are easier to manage while travelling since they eat a wider variety of foods. However, certain precautions
need to be taken to ensure food safety and hygiene as well as to make sure they dont miss out on nutrition.
Milk: By now most toddlers have been weaned off the bottle; carry their favourite cup and use milk powder or milk from
restaurants or hotels (if you are sure it is fresh). If your child is used to paediatric supplement drinks or flavoured milk, you
can pack a few scoops to last your travel.
Water: Mineral water is a safe option when you are travelling; on shorter trips to restaurants you can carry water from
home. Do not give fresh juice made outside since the water may be contaminated. If you choose to give packaged
juices, make sure no ice is added to it since it might not be made from filtered water.
Food at restaurants: While your toddler may be used to eating at restaurants by now, avoid making these outings all
about junk food. Instead of French fries, burgers and choley bhature steer her towards other interesting options like pasta
in tomato sauce, roomali roti with dal or a peas pulao. She may not be willing to try completely new foods with strange
tastes and textures, so instead of forcing her to eat Thai curry and rice see if you can get some non spicy MSG-free
noodles instead. Idlis, dosais and parathas are quite popular with children. Feeding her a little before leaving home or
carrying some food which is not messy is a good idea in case you have to wait for a table or it takes a long time for the
food to be served.
Travelling: Some suggestions to make travel with a toddler safe and fun:
Fruits like apples, bananas and oranges are available in most places. Carry other favourite fruit like grapes or pears in
small quantities so that she can snack on them while travelling.
Bread, butter, cheese and jam can make filling sandwiches; small packs meant for travel will prevent wastage.
Travel food which keeps well such as theplas, khakras, kachoris and convenient dry meals which will last such as lime
rice, non spicy tamarind rice (puliyogarai), parathas and puris are better alternatives to feeding her food sold on trains and
at stations.
While travelling by air, keep some biscuit packets and cheese slices handy in case she doesnt fancy the airline meals.
You can specify kid friendly meals in advance on certain international flights of longer duration. Planes can be very
dehydrating, so make sure she has plenty of fluids.
Fruit yoghurt is now available in most places and convenient if her milk intake gets reduced.
Avoid foods like omelette sandwiches sold by vendors on trains, as well as foods which contain mayonnaise since they
spoil easily (For example - sandwiches/burgers in stations and airport cafes). In case of packaged food, check the expiry
date before buying. Products containing raw eggs such as mayonnaise based salads and sauces, souffls, prawn
cocktails and mousses should also be avoided.
Raw salads made from improperly washed vegetables, uncooked meat like salami and ham cold cuts and dishes
containing raw fish such as sushi are best avoided for children.
Aerated drinks and fruit juices are full of empty calories and not a substitute for good food. Avoid foods which contain a
lot of food colouring or MSG check with the wait staff about Chinese food and soups in particular.
How and when should I introduce fish to my baby?

Why is fish important?
Fish is an excellent source of protein, good fats and essential fatty acids, such as DHA and EPA, which are not found in
any other source of protein -- animal or plant. Essential fatty acids are necessary for proper development of the brain and
eyes and hence are a good food to serve to your child. Fish also contains less bad fats as compared to other sources of
animal proteins. It is recommended that children and even adults eat fish at least twice a week.
When can I introduce fish to my childs diet?

While it has excellent nutritive properties, fish is considered amongst the common allergens and hence it needs to be
introduced to children carefully and at the right time. Experts advise that you avoid feeding fish to your baby until he is 10
months old. Until this age your babys immune and digestive systems are under developed and may not accept the food
well.
In the coastal areas of Bengal and Kerala fish may be fed to the baby before his first birthday. If you are planning to do the
same it is best that you first speak to your doctor. It is also important that you have introduced other food groups to your
baby before you consider feeding fish to him.
If there is a history of allergies such as asthma, hay fever and food allergies in your family, you may want to postpone
feeding fish until your baby is at least three.
How do I know if my child is allergic to fish?

Some of the common symptoms of allergies include swollen lips and face, skin rash, vomiting, diarrhoea , wheezing and
stomach cramps. It is also common for a baby with an allergic reaction to begin crying inconsolably even before the
symptoms appear.
You may want to introduce fish to your babys diet by feeding him only a small amount, about half a teaspoon, of well
cooked fish with very little spices, de-boned, mashed well and added to a food that your baby is accustomed to, such as
mashed potatoes or dal. If your baby shows any signs of an allergic reaction take him to your doctor, immediately.
What type of fish should I offer first?

It is a good idea to begin with white flesh fish, which is easily digested and ranks low on the list of allergens. You may
want to begin with a fish such as pomfret, cod or sole. Cold water fish contain more Omega 3 fatty acids and have the
least amount of mercury. It may be a good idea to initially offer only one type of fish to your baby, and once he takes to it
well you can slowly introduce other types of fish to his diet. You may also want to choose young fish, as they contain the
lowest level of mercury.
What types of fish should I avoid?

It is better that you avoid feeding predatory fish such as shark and king mackerel as they contain high levels of mercury,
that may interfere with the growth of your babys brain and nervous system. While tuna is a good source of Omega 3 fatty
acids it should be served in limited amounts because of the high level of mercury it may contain. Shellfish may be avoided
till your toddler is at least three.
If you are serving canned fish, then choose fish in oil over fish in brine, as the latter has a very high level of salt.
Raw fish or fish in a cold marinade are best avoided as they may contain bacteria and may make child ill.
Read more on how to cook and serve fish to your baby.
How to buy the freshest fruits & vegetables

Fruits and vegetables can be expensive and may take up a significant portion of your grocery spend. So, how do you
ensure that you get the best value for money and also you and your family get those recommended servings of fruits and
vegetables each day?
In general, your best option is to buy "in season". Locally grown produce travels shorter distances to get to your table, so
it tends to be fresher and less expensive. For example cauliflower and apples which travel from Ooty or Shimla to other
parts of India in summer are more expensive and less fresh as compared to those grown locally in the winter season.
Check local farmers' markets called "haats" or "sandhais", often held on particular days every week, for good deals.
Fresh is usually best -- but not always. Many frozen fruits and vegetables like strawberries and peas are nutritionally
similar to fresh produce because they are transported directly after picking to the factory for flash freezing. Selecting fresh
vegetables and fruits is often a matter of sight and smell. Fresh lettuce and cucumbers, for instance, have a distinctive a
garden-fresh aroma while ripe strawberries and melons have an irresistibly sweet aroma.
Here are some tips for picking fruits and vegetables:
How to buy fruits

Apples: Look for firmness and a good colour. Avoid soft, mealy fruit or those with soft bruises that are discolored.
Varieties of apples like Red Delicious and Golden Delicious (Kashmiri apples) are firm, crisp, juicy and sweet while some
other apples are doughy and better suited for cooking.
Bananas: Best eaten when yellow with brown speckles or if they are the green ones, then they should be firm and
without black soft patches or bruises. Bananas get damaged below 12 degrees Celsius or 55 degrees Fahrenheit, so
never refrigerate. If bought when they are still raw, keep outside for a couple of days to ripen. Placing them in a paper bag
will speed up the ripening process. Bananas emit a natural gas called ethylene while ripening, so keep them away from
other fruits which may spoil if they are already ripe.
Cheekoo (sapota): Typically there is more than one crop a year in April and September. Known as sapodilla around
the world, this brown skinned fruit has wrinkled skin when ripe and will give slightly when pressed. Unripe fruit have a
greenish tinge and will be very hard. Overripe fruits will have mushy soft spots all over or a white fur near the stem.
Grapefruit: Called chakotra in Hindi, this yellow citrus fruit with pink insides is sold ready-to-eat; avoid fruit that is too
soft (a sign of decay). Scratches and spots on the peel don't usually indicate that anything's wrong.
Grapes: Select those with green, pliable stems that the grapes don't fall off of easily a sign that the grapes
themselves are fresh. Select grapes (whether black or green) which are tender, plump and not tiny. Stems which are
brown with grapes falling off it mean that they have been stored for long.
Kiwi: It's ripe when it yields to the touch but doesn't leave indentations.
Melons: A stem that's still attached may indicate the fruit isn't ripe. With muskmelon (kharbuja), avoid those with an
overly yellow color and a soft skin, which indicates overripeness. Sniff for a sweet, pleasing smell. Most muskmelons
require two to four days to ripen at room temperature at home.
Mangoes: In season from April in the southern regions to end of July in the northern regions of the country. Choose a
firm fruit which yields a bit when pressed. However, very soft fruit with a lot of black spots or bruises should be avoided.
Colour may be green tending to yellow, orange or red depending on the type. Unripe mangoes can be ripened by placing
them in a paper bag or some straw with a ripe mango, however, mangoes which have been picked too soon will not ripen.
Yellow colour alone does not guarantee ripeness as it is often artificially created; instead look for a ripe fruity aroma.
Oranges: Should be heavy, indicating juiciness. Brown or white streaks on Nagpur or Kamala oranges are common and
don't affect flavor. A fermented smell may indicate that it is overripe.
Papayas: Available all year round. Choose fruits which are greenish yellow to full yellow, firm but give slightly when fruit
is pressed. Avoid very soft fruit and those with white patches.
Peaches: hey should be plump and fairly firm; very hard peaches are unlikely to ripen. They should be creamy yellow
with a faint red blush and fuzzy skin.
Pears: Should be firm but slightly soft. Their color depends on the type and varies from pale to rich yellow. Shriveled
pears will not ripen.
Pineapple: Fruit should have a nice ripe aroma, golden yellow in colour and slightly soft. Dark wet spots mean it is over
ripe.
Pomegranates: Choose firm thin skinned fruit without any cracks or discolouration. Colour can vary from yellowish red
to crimson. Seeds which can be felt through the skin may mean it is overmature.
Strawberries: In peak supply in December and January. Look for the cap stem (hull) still attached to firm, plump and
bright fruit, and avoid fruit with white shoulders or large discolored patches.
Watermelon (Tarbooj) : Peak season April to June though it is now also available all year. Choose a melon firm, heavy,
rounded, symmetrical and free of bruises or cracks. When tapped it should produce a nice resonant sound.
How to buy vegetables

Beans: French beans are available all year. Choose firm, crisp beans, and avoid soft blemished ones. Broad beans and
some other varieties are available only in winter and should be tender, tough yellowing beans will be stringy and fibrous.
Beets: Available year-round. Pick smooth, deeply colored beets, avoiding those that are tough and wilted or cracked and
scaly ones since they may be fibrous
Broccoli: For best flavor, look for a dark, even purplish, color with stems that aren't overly tough. If the buds are open or
yellowish, the broccoli is past maturity.
Carrots: With year-round availability, carrots are a staple among kids. Best are those that are firm, richly colored, and
smooth. Avoid rough, cracked or withered carrots.
Cabbage: Choose solid heads which are heavy for their size and tightly packed. Outer leaves are usually discarded but
should not be wilted or yellowed nor should they be dried or decayed which means they have been stored for a long time.
Outer leaves which are worm eaten or with blemishes mean that the head itself may be infested with worms.
Cauliflower: The head should be firm, white to creamy white, firm and compact with the outer leaves being bright green
and fresh. Cauliflower which has yellowish florets or with clusters which are widely separated indicate mature florets of
inferior quality.
Corn: Abundant in the monsoon season. Choose ears with moist, tender kernels and green husks. Avoid those with
worm damage and dried kernels.

Cucumbers: Most plentiful during summer. Best choices are firm and deep green (or other varieties may be whitish
green) in color. Avoid fat ones and those with dried, shrivelled ends.
Eggplant: Brinjal or eggplant should be chosen when they are firm, shiny and free of any holes, brown spots or
blemishes. Wilted, soft and shriveled eggplants may have a bitter flavor.
Greens: The most common are spinach (paalak) , khatta paalak. amaranth varieties (mulai keerai, siru keerai and ara
keerai / chauli / thota kura), fenugreek (methi), radish greens, kohlrabi greens (monji haak), turnip, beet, mustard (sarson),
bathua and drumstick leaves (murungai keerai). Choose those with tender leaves, smooth stems, no insect damage, and
a rich green color (for beet tops and red amaranth, rich red color). The leaves should be fresh and not wilted and intact
without any holes or torn edges.
Lettuce: Usually available in the winter months. For iceberg lettuce, look for round, solid heads with crisp, medium
green leaves; for butter lettuce, soft, light green leaves. Avoid wilted yellowing leaves.
Onions: Yellow, red, and white onions should be mostly blemish free, firm, and dry. Avoid those with fresh sprouts as
well as those which are moist and pungent.
Okra: Known as ladyfinger s in India (bhindi /vendakkai), these vegetables should be a glossy rich green. Choose okra
which are small and tender, when pressed they should not seem hard. Tips should break off easily; those with seeds
which can be felt from outside are mature and best avoided.
Peppers: Green and other-colored bell peppers (capsicum) should be glossy, firm, and deeply colored. Peppers with
soft spots or shriveled skin should be avoided.
Peas: The best peas are those that are young they will be tender and sweet. The pods should be bright green, fairly
well filled and a little velvety to touch. Older pods which are a bit dried and yellow in appearance may be too mature.
Watch out for wet and damaged pods which may be spoilt.
Potatoes: New potatoes (early spring and late winter) should be firm, with a very thin skin and with no discoloring or
sprouts. Baking potatoes should be firm, smooth, and without sprouts. All types of potatoes should not have bruises or
cracks or any green spots on them.
Pumpkin and gourds: Yellow pumpkin (kaddu / sitafal) or white pumpkin (petha or pushnikai) should be firm and glossy,
heavy for their size and resonate when tapped. Gourds like bottle gourd (ghia / sorakai), snake gourd (padwal /
podalangai), ridge gourd (turai / peerkangai) and chayote squash (bengalur kathrikai) should be firm, smooth without any
bruises or soft spots and light green to dark green. Snake gourd (pudalangai) which is hard and not supple will be mature
and stringy.
Sweet potatoes, sticky potatoes and yam: Both sweet potato (which are crimson-colored and have creamy white
flesh) and dry sticky potatoes (which are brown and rough) should be firm and show no signs of either wet or dry decay.
Sweet potatoes (shakarkhand / chakkaravallikilangu) should be kept refrigerated but sticky potatoes(arvi / sepangkilangu)
and yam(jimikhand / senai) can be stored outside up to a week. Yam should be freshly cut if buying in pieces, the skin
inside should be creamy yellow and without any discoloration.
Tomatoes: Desi tamatar or naatu thakali which are locally grown have better flavor. Choose richly colored tomatoes that
are neither too firm nor too soft. Generally, the richer the smell, the tastier the tomato. Bruised tomatoes or ones with
cracked skins are best avoided.
How to cope with toddler feeding problems

When you are feeling at the end of your tether with a fussy eater, take a deep breath, relax and remember this is a normal
phase in your toddler's development which will resolve with time.
By being anxious you can often make the problem worse, particularly if you are expecting your toddler to eat more than
she needs. If allowed to do so, toddlers will eat just enough calories for their own requirements, so you should always
respect your toddler's decision that she has had enough to eat. You need to resist trying to persuade her to eat more. All
this is of course, easier said than done.
Remember that it is your responsibility to offer your toddler nutritious food but always allow her to choose how much she
will eat. If you have older relatives taking care of her during the day when you are away at work, reassure them that she
wont stay hungry and that it is okay if she does not clean up her plate.
How do I know when my toddler is full?

It may seem obvious but your toddler is telling you that she has had enough to eat of a particular food, course or meal, if
she is:
keeping her mouth shut when offered food
saying no
turning her head away from the food being offered
pushing away a spoon, bowl or plate containing food
holding food in her mouth and refusing to swallow it
spitting food out repeatedly
leaning out of her highchair or trying to climb out
crying, shouting or screaming
gagging or retching
What is the best way to cope with my fussy eater?

Most toddlers go through a phase of only eating a very narrow range of foods. This is a normal part of toddler
development called food neophobia - being frightened of new foods. Your toddler needs time to learn that these foods are
safe to eat and enjoyable. She will learn this by watching you and others eating those foods. Eventually she will widen the
variety of foods she eats but some take much longer than others to do this. To help her on her way, and to keep your
sanity, follow these tips:
Eat with your child as often as possible. Toddlers learn to eat foods they are unfamiliar with by watching and copying
their parents and other children eating them.
Make positive comments about the food you are eating. Parents are strong role models and if you make positive
comments about foods, your toddler will be more willing to try them.
Arrange for your toddler to eat with other toddlers as often as possible. Invite a friend from her playschool or
neighbourhood over for some snacks. Your toddler may eat better when she is with her own age group.
Develop a daily routine of three meals and two to three snacks around your toddler's daytime sleep pattern and try to
stick to it. Toddlers thrive on routine and knowing what to expect. She won't eat well if she becomes over-hungry, and
toddlers who are tired will be too miserable to eat. Don't expect her to eat a large meal just before going to bed. Give her
a small snack or drink and save her proper meal until later, after she has woken up.
Offer two courses at mealtimes: a savoury course followed by a sweet course. The savoury course itself can consist of
different items, say a small puri with potato and some rice with dal. For the sweet course, try kheer or halwa if she hasnt
eaten any cereal in the savoury course, otherwise choose fruit based desserts. Toddlers often get bored with too much of
one taste and will be ready to try something new. Two courses also give your toddler two opportunities to take in the
calories and nutrients needed and means there is a wider variety of foods at each meal.
Limit mealtimes to about 20 - 30 minutes and accept that after this your toddler is unlikely to eat much more. It is better
to wait for the next snack or meal and offer some nutritious foods then, rather than extending a meal for an hour trying to
persuade your toddler to eat more. Most toddlers eat whatever they are going to in the first 20 minutes.
Praise your toddler when she eats well because toddlers respond positively to praise. If you only give her attention when
she is not eating, she may refuse food just to get some attention from you. Toddlers like attention, even if it is negative. If
she doesn't eat well, take the uneaten food away without commenting and accept that she has had enough.
Give small portions. Toddlers can be overwhelmed by large portions and lose their appetite. If the small portion is
finished, praise your toddler and offer her some more. Offer her a second serving if she asks for one or seems eager to
eat more. Typically serving sizes should be one fourth that of adults.
Offer finger foods as often as possible and allow your toddler to make a mess at mealtimes. Toddlers enjoy having the
control of feeding themselves with finger foods. Let her try to feed herself with a small fork or spoon if she wants.
Eat in a calm relaxed environment away from distractions such as the TV, games and toys. Toddlers can concentrate on
one thing at a time so distractions make it more difficult for them to concentrate on eating. While a change once in a while
helps, constantly trying to distract your toddler by carrying her around the house or to the window or door while feeding
her, may make mealtimes seem like a different kind of play time.
Be aware that if you are eating out, your toddler may not be prepared to try any of the food on offer, as it may all be
unfamiliar to her. Take something that she will eat with you to tide her over until her next meal or snack. Packing a small
chapatti with cheese spread, a banana or a tomato sandwich in a favourite lunchbox might make it easier for her to eat in
unfamiliar surroundings.
Involve older toddlers in food shopping and preparing for the meal such as putting things on the table. This will
encourage a positive attitude to food and mealtimes.
Involve your toddler in simple cooking and food preparation (if you have the time and patience) give her a ball of
chapatti dough to roll and flatten or pick out some pea pods for her to shell. By handling and touching new foods without
pressure to eat them, your toddler will become familiar with new foods and may be more likely to try them.
Change the venue of your toddler's meals. For example, have a picnic outside. This will make eating a fun experience
for your toddler and will allow them to see others enjoying food.
What shouldn't I do?

Don't rush a meal. Some toddlers eat slowly and rushing your toddler to eat can reduce her appetite.
Don't pressure a toddler to eat more when she has indicated to you that she has had enough. Never insist she
finishes everything on her plate.
Don't take away a refused meal and offer a completely different one in its place. A toddler will soon take advantage if
you do. In the long run it is always better to offer family meals and accept that your child will prefer some foods to others.
Always try to offer one food at each meal that you know she will eat.
Don't offer the sweet course as a reward for eating the first course. You will make the sweet course seem more
desirable than the savoury one.

Dont punish your child for refusing to eat. She may start disliking food in the long run.
Dont bribe and reward your child to finish up her meal. She will expect something in return each time she finishes her
meal.
Don't offer large drinks of milk, squash, fizzy drinks or fruit juice within an hour of the meal. Large drinks will
reduce your toddler's appetite. If she is thirsty, give her a drink of water instead. Try to phase out bottles so that all your
toddler's drinks, including milk, are given in cups or glasses.
Don't offer snacks just before or just after a meal. Don't give a snack soon after a meal if your toddler hasn't eaten well
at her main meal. It is tempting to do this just to ensure that your toddler has eaten something. However, it is best to have
a set meal pattern and wait until the next snack or meal before offering food again.
Don't assume that because your toddler has refused a food she will never eat it again. Tastes change with time.
Some toddlers need to be offered a new food more than 10 times before they feel confident to try it. Or try a different way
of preparing food; if she doesnt take to paneer cubes try grating them into stuffed parathas, she might prefer boiled
chickpeas chaat (kabuli chana chaat) instead of chana masala gravy.
Dont have varied routines and patterns while feeding your toddler. Be consistent if you have more than one
person taking care of meals for your toddler, make sure that everyone follows the same routine and sets similar limits.
Mealtimes which vary from grandparents or a baby sitter to parents will only confuse your toddler.
Finally, don't feel guilty if one meal turns into a disaster. Put it behind you and approach the next meal positively.
Parents also learn by making mistakes.
What should I do if I am still worried?

If you are still doubtful, make a list of all the food and drinks your toddler consumes over a week and then review it. If your
toddler's diet includes foods from all the food groups (read our article on how to feed your toddler for more information)
and some variety within each group then you can reassure yourself that the problem is not as bad as you thought.
If you continue to worry about how much your toddler eats or if you think she might be underweight, talk to your doctor -who may be able to reassure you that there is no problem. Occasionally there are medical reasons why your toddler may
not eat and a doctor can assess this.
How to feed your toddler
A healthy balanced diet provides your toddler with all the vitamins and nutrients that he needs to grow, but sometimes it
can be hard to achieve. Don't panic - most toddlers go through a fussy eating stage. Here are some ideas to help you.
How can I encourage my toddler to be a good eater?

Keep calm and offer your toddler nutritious foods, but let him decide how much he will eat. Instead of trying to force feed,
offer him small servings and wait for him to ask for second helpings. Be confident that he knows better than you how
much food is enough for him.
Keep to regular meal and snack times, taking into account your toddler's daytime naps. Offer three regular meals and
two or three small nutritious snacks. Examples of nutritious snacks are:
Idli or dosai
Cheese cubes including soft fresh cottage cheese (paneer)
Sandwiches with tomato slices or chopped cabbage
Soup sticks, carrot and cucumber sticks with hung curd dip
Milkshakes with banana, mango, chickoo and strawberry
1/2 bun or khari biscuits with a cup of milk
Semiya or semolina (suji) upma
Sabudana khichdi or sabudana kheer
Potato poha (beaten rice)
Peanut butter on toast (if there is no known family history of nut allergies)
Khakras (mildly spiced, crisp chapattis, dhoklas (steamed besan or moong dal squares), and khandvi (thin steam
cooked besan rolls)
Boiled sweet potato mashed with cumin powder and lime juice (shakarkand chat )
Vegetable cutlets
Boiled potato chaat
Steamed plantains (nendhrapazham)
Fruit (apple, orange, pear)
It's a good idea to avoid giving your toddler a main meal just before he is due to have a nap, as he is likely to be too tired
to eat. Give him a small snack or drink instead and a meal when he wakes up. Snacks which are evenly spaced between
meals will help to avoid the frustrations of being over-hungry.
Make meals interesting and fun -- try giving a diet that combines both savoury and sweet options. This gives your
toddler added opportunity to consume nutrients, and increases the variety of foods your toddler is eating. Nutritious sweet
dishes are a valuable part of the meal -- always include one and don't use it as a reward for eating the savoury course.
Examples of nutritious sweet dishes include shikran (banana slices lightly mashed into milk and sugar), fruit custard,
phirni (rice pudding), badam kheer, sabudana or semiya payasam with raisins, rava kesari or suji halwa, carrot (gajar)
halwa, moong dal halwa, wheat (godumai) halwa or kada parshad, shrikhand -- plain or with fruit pulp , milk sweets like
rabri, basundi (condensed milk), palkhoa (sweetened reduced milk), thirattupal (sweetened curdled milk)and mishti doi
(sweetened yoghurt). Sweets given in small quantities and along with meals are a better idea than bigger portions given
as snacks between mealtimes.

Eat with your toddler -- as often as possible and eat the nutritious foods that you want your toddler to eat. At this age,
toddlers should transition from baby food to most of what the rest of the family eats -- as long as that means a variety of
wholesome food and not junk food. Toddlers learn to like foods by trying them but will often only try new foods that they
see other people eating. Introduce new foods one at a time and in small quantities. Remember that you are his role model
and encourage him by making positive comments about foods at mealtimes such as, "Mmm these are delicious", "Mmm
these are my favourites".
Let him eat on his own -- Children enjoy feeding themselves; so give him a small fork or a spoon. Cut food like bread,
chapattis, idlis, and dosas into bite sized pieces and sometimes into interesting shapes to make mealtimes fun.
Toddlers have individual tastes -- for the flavour and texture of foods. Some like their food to be moist like chapattis
dipped in dal and rice mixed with gravy, while others prefer it dry. Some like every food to be kept separate from the
others on the plate. Many toddlers do not like tough meat or foods that are difficult to chew. Portion sizes should be about
one fourth the size of an adult portion and should be served at room temperature.
Respect your toddler's preferences but don't cook him a completely separate meal. Always offer the same foods that
everyone else is eating whenever you can, but make sure at least one of the foods is something you know that he likes.
With time, tastes change, so it is important to keep offering your toddler all the foods the family eats. Though it is easier to
keep giving the same foods that you know your toddler likes, making an effort to introduce a wider variety of foods will
ensure more enjoyable mealtimes in future.
Which foods should I offer my toddler?

Each day, offer a variety of foods from the four nutritious food groups:
1. Starchy foods (carbohydrates)
Offer these at every meal and some snack times. They include breakfast cereals, pasta, rice, suji or semolina
preparations, potatoes, sweet potatoes, sticky potatoes/colocasia (arvi), yam, plantain or raw banana (kaccha kela) and
any foods made from flour such as chapattis, parathas, bread, biscuits, crackers, baked puffs or mathris and dosas (not
only rice but also rava dosas).
2. Fruit and vegetables
Toddlers may take some time to learn to eat a wide variety of these, particularly vegetables. Keep offering them at each
meal so that your toddler learns that they are always part of a normal meal. Include greens like spinach (paalak) in dry
curries, dals, soups and stuffed into chapattis. Apart from vegetables like cauliflower, carrots, pumpkin, beans and peas,
introduce local vegetables like bottlegourd (ghia/sorakai), ash gourd (petha/pushnikai), ridge gourd (turai/peerkangai) ,
chayote squash (chow-chow), snake gourd (parwal/podalankai), okra (bhindi/vendakkai), eggplant (baingan/kathrikai) and
other beans like butter beans, broad beans and cluster beans, Fruits are often more popular -- cut them into finger foods
to make them easier to eat and always include fruit as part of the second course or sweet dish.
3. High iron and high protein foods
Offer these at one or two meals each day. They include meat, fish, eggs, nuts and pulses. Pulses are foods like kidney
beans (rajma), chickpeas (kabuli chana), cow peas (lobia/karamani), hummus (chickpea paste), lentils (dals), soya bean
products like tofu and nuts and seeds like almonds, walnuts, sesame and flax seeds. Offer soft, tender cuts of meat (like
chicken breast) as some toddlers find hard chewy meats challenging. Always buy fresh good quality meat or fish and cook
it at home with minimum oil, since processed foods might contain preservatives and excess salt.
Vegetarians who are not eating meat should have some pulses, eggs, nuts or beans at two or three meals each day in
order to get enough iron. Introduce different kinds of pulses; besides the commonly used pigeon pea lentils (tur/arhar dal)
and split green gram (moong dal), there is masur dal, whole urad dal, Bengal gram (chana dal), black chickpeas (kala
chana) and whole green gram. You can make traditional dals, rajma, sambar, rasam, kadhis and other preparations which
combine lentils with vegetables and greens or make different types of pancakes or dosas like moong ki cheela, peserattu
and adai.You can also make parathas stuffed with dal which has been cooked dry or use left over dal to knead flour and
make delicious parathas.
4. Milk, cheese, paneer and yogurt
Offer your toddler these foods about three times a day. Dairy products provide plenty of calcium for growing bones but
they are extremely low in iron. Toddlers need less milk than they did during their first year of life -- offer about 120ml of
milk in a cup as a drink rather than a full bottle and aim for about 350ml/12oz a day. Large drinks of milk will reduce your
toddler's appetite for other foods, especially those higher in iron.
All toddlers should drink whole (full fat) milk until they are two years old. After two you can change to semi-skimmed milk if
he is eating well. Semi-skimmed or toned milk has similar amounts of protein and calcium but is lower in fat, vitamin A and
calories than whole milk. Skimmed milk should not be given to children under five years old.
You could consider using a follow-on formula milk if your toddler is a very fussy eater as these milks are fortified with
some iron. Many toddlers who eat poorly do not get enough iron and may get iron deficiency anaemia. (Read more about
iron and toddlers here.) Check with your doctor for recommendation on follow-on formula milk. If milk is not the problem,
your doctor might recommend a lactose free supplement for fussy eaters which make up for other nutritional elements.
What should my toddler drink?

Offer six to eight small drinks throughout the day -- one with each meal and with each snack. Your toddler may need more
fluids in very hot weather or if he is particularly active as he can become dehydrated quite quickly.
Do try to phase out bottles and give all drinks, including milk, from cups and beakers. Sucking drinks (other than water)
from a bottle slows down the drinking process and prolongs exposure to harmful sugars. This increases the likelihood of
dental decay and erosion of tooth enamel.
Milk and water are the safest drinks to give between meals. Keep fruit juices to meal times as the acid in juices can
damage teeth when they are given between meals or several times a day. Sugary, acidic drinks such as squashes, fizzy
drinks, colas and "fruit juice drinks" also cause tooth decay if drunk frequently between meals. If you offer them, dilute
them well and keep them to mealtimes only. Milk given just before mealtimes may fill up your toddler with no appetite left
for food, so if he is thirsty give him water.
Which foods should I limit?

Foods high in fat and sugar give toddlers some extra energy which they need for their growth. They include foods like
butter, margarine, ghee, oils, cakes, biscuits, fried snacks like chakli, mathri, samosas and puris and ice-cream. Include
them in small quantities. Cake or biscuits can be offered, along with fruit, as a pudding. If your toddler is inactive, for
example if he spends a lot of time sitting watching TV, you should only offer these foods in very limited amounts.
Otherwise he may become overweight.
Sweets and chocolates and other sugary foods can be included at meal times for occasional treats but they can damage
your toddler's teeth if he eats them frequently between meals. They can also reduce your toddler's appetite for healthy
foods since they have a limited capacity to consume food on a daily basis. Processed foods also tend to have a higher
sugar content, so when choosing try those with less sugar (e.g plain cornflakes instead of flavoured ones).
Salty foods Although elders in our family may not agree, experts recommend only two grams of salt per day (equivalent
to 0.8g sodium) for toddlers. It is difficult to calculate this, as some foods naturally contain salt but these tips will help you
avoid too much salt:
keep chips, namkeens and other salty snacks to occasional treats -- no more than once a week
don't add salt to food at the table
use herbs and spices like cumin (jeera) and coriander(dhania) rather than salt to flavour food you are preparing
keep processed foods to a minimum and where you have the choice, use the lower salt variety. Processed foods include
cornflakes and other cereals, bread, cheese, baked beans, pizza, sauces, ketchups and ready to eat soups and
convenience foods.
Oily fish, such as sardines(pedvey), mackerel (bangda/ayila), salmon (raawas), fresh tuna, trout (mahaseer), hilsa, and
eel, are a particularly good source of omega 3 fats and also vitamins A and D. Offer them once or twice a week. As some
may contain traces of toxins which can build up in the body it is wise to limit how often your toddler eats oily fish. This is a
particular problem for girls because there is a possible risk that high levels of these toxins could cause health problems in
any babies they may have in the future. Twice a week is the recommended limit for girls. It is safe for boys to eat oily fish
up to four times a week. Non-oily fish are fish like red snapper (rane) , rohu, pomfret, king fish (surmai) , cat fish
(sangtam) and mullet fish (shevto) ; portions for these fish need not be as strictly limited as oily fish.
Nuts - toddlers who have family members who suffer from hay fever, asthma, eczema or food allergies should not have
peanuts or peanut butter before they are three years old. Other nuts, such as walnuts, almonds, cashew nuts or
hazelnuts, are fine if they are chopped very finely or ground or as a nut butter.
Additives and sweeteners used in foods have all been tested for safety. However, large amounts of sweeteners, often
found in drinks, should be avoided if possible. Dilute drinks containing sweeteners with plenty of water. Some foods
contain additives or food colours which contain monosodium gluatamate (MSG), which studies have shown can have a
harmful effect on nerve growth and overall development and could also contribute directly to obesity. MSG goes by
various names (ajinomoto being one of them), so read labels carefully while buying processed food.
High fibre foods - using all wholegrain foods like wholewheat, bajra and jowar chapattis, multi grain bread and cracked
wheat porridge (daliya/lapsi/godumai upma or khichdi) may make toddlers feel too full before they have eaten enough.
Offer a mixture of white (refined flour or maida) and wholegrain cereals and bread and slowly increase the quantity of
wholegrains as your toddler gets closer to five years old.
Which foods should my toddler avoid completely?

Raw or partially cooked eggs (like half fried/sunny side eggs, poached eggs and mayonnaise) and shellfish (crabs,
mussels, lobster, prawn) can cause food poisoning in toddlers. Make sure they are well cooked right through if you offer
them.
Large fish that live for many years, such as shark (sorra), swordfish and marlin, may contain high levels of mercury and
should not be given to children.

Whole nuts like peanuts, pistachios, cashew nuts and almonds may cause choking so shouldn't be given to toddlers and
young children under five.
Tea and coffee should be avoided as they reduce the absorption of iron from foods.
Fizzy drinks can damage teeth.
Do toddlers need vitamin supplements?

Doctors recommend giving supplements containing vitamins A and D for children under five years old to prevent rickets, a
bone disease, and ensure normal growth and development. This is especially important for fussy eaters and those of
Asian, African or Middle Eastern origin.
Mango recipes for toddlers

With its high beta carotene content, surfeit of vitamins, fibre and essential minerals, the mango is very nutritious for your
toddler and also provides him with the energy he needs. Though many toddlers like the sweet taste of mangoes, some
might not take to its soft, pulpy consistency. Here are a few recipes to include mango in your toddlers diet.
Mango Shrikhand
This creamy Indian dessert is rich in calcium and vitamin C.
Ingredients
500ml yoghurt
Pulp from 1 mango
Sugar 2 tbsp
Cardamom powder (elaichi) 1 tsp
Method
Tie up yoghurt tightly in a thin, clean cloth and hang for 2-3 hours (or overnight in a refrigerator) till all the whey (liquid)
drains out. You will be left with about 350-400ml of thick hung curd
Gently mix the mango pulp, sugar and cardamom powder with the hung curd and chill.
Serve with puris/chapattis or by itself.
Ambe Saasam (Mango in coconut mustard gravy)

A traditional Konkani dish made at weddings (pineapple is also used when mango is out of season), this dish is a
welcome change from the usual sweet mango treats. The coconut gives a delicious creamy consistency and the red
chillies are omitted to make this a child friendly recipe.
Vegetarian
Rich in fibre, vitamins, folates, magnesium, beta carotene and iron
Ingredients
cup ripe mango pieces
1 cup fresh grated coconut
tsp mustard seeds
tsp tamarind paste (imli)
1 tsp grated jaggery (gur)
Salt to taste
Method
Grind the coconut, mustard, tamarind and jaggery to a paste using about 4-5 tbsp of filtered water.
Remove from the mixer and mix in the mango pieces and salt.
Serve with steamed rice.
Mango Popsicles
These home made ice lollies are refreshing on a hot summer day. They keep your active toddler well hydrated and give
him energy.
Vegetarian
Contains vitamins A & C and calcium
Ingredients
Pulp of 2 mangoes
2 tbsp cream or thick fresh yoghurt
Sugar 1 tbsp (optional)
Method
Blend the ingredient together in a mixer and pour into kulfi moulds or into ice cube trays.
Freeze for about half an hour, then insert ice cream sticks or bamboo skewers into the individual moulds.
Freeze for 3 hours; to serve, remove from freezer and unmould after a few minutes.
Mango Phirni
Combining milk with mangoes is the Indian way of balancing the heating properties of mango. Milk is supposed to cool
down the body and ensure that the stomach does not get upset after consuming mangoes, especially in children.
Vegetarian
This recipe is a good source of vitamins, dietary fibre, calcium, folate, carbohydrates and magnesium
Ingredients
litre milk
Basmati rice 1 heaped tbsp
One fourth cup of sugar
cup mango pulp
1 tsp cardamom powder
Handful of raisins and cashewnuts
Method
Soak basmati rice in just enough water for half an hour
Blend 3 tbsp of the milk with the soaked basmati rice in a mixer till you get a smooth paste
Heat the rest of the milk in a heavy bottomed pan till just warm, remove about a cup of the warm milk and dissolve the
rice paste in it.
Now mix the cup of milk with the remaining warmed milk till it combines completely and then continue heating the milk.
Stir constantly to make sure the rice paste does not become lumpy or stick to the bottom. Cook uncovered for about
fifteen minutes till the rice paste is cooked and the milk thickens.
Add the sugar, cardamom powder, raisins and nuts and simmer for another five minutes. Remove from flame, pour into a
serving bowl and let cool.
Once cool, mix in the mango pulp well and chill till ready to serve.
Papaya Mango Smoothie

Rich in antioxidants, beta carotene, fibre, calcium and folate
Ingredients
1/4th cup papaya cubes
1/4th cup mango cubes
cup yoghurt
Method
Blend all the ingredients to a smooth consistency and serve slightly chilled.
For a mango milkshake, substitute the papaya with more mangoes and replace the yoghurt with half a cup of milk
Non-vegetarian meal plan by age: 12 months

It is important that you start introducing a variety of food in your toddler's diet gradually. These will provide the calories,
proteins, vitamins and minerals that are essential for her growth. The amount of food eaten would vary from child to child
and would also depend on when you introduce a particular food to your toddler. Talk to your doctor as well about the
serving size that would suit your child.
Here we have planned a week's sample menu for your toddler. She may or may not eat the exact amounts given here.
You may even need to skip an option initially till she gets used to eating right. See how it works for you.
A week's sample non-vegetarian meal plan for a one year old
MEAL
Early
Morning
MONDAY
Breastfeed Or
1 cup full
cream milk
Breakfast French toast
made with 1 slice of
wheat bread
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Breastfeed or Breastfeed or 1 Breastfeed or Breastfeed or 1 Breastfeed or
1 cup full
cup full cream
1 cup full
cup full cream 1 cup full
cream milk
milk
cream milk
milk
cream milk
cup cereal 1 small moong
-1
- cup suji 1 small idli
such as ragi
dal cheela (dosa) vegetable
upma with
with coconut
(nachni) or
with coriander or parantha
vegetables such or tomato
dalia cooked in tomato chutney stuffed with
as finely
chutney
whole cream
boiled and
chopped beans
milk Add -1
mashed
and carrots
tsp of
potatoes,
powdered or
peas and
finely chopped
carrots
dry fruits to
increase the
nutritive value.
Mid
1 fresh fruit
1 fresh fruit
1 fresh fruit cubed 1 fresh fruit
1 fresh fruit
1 fresh fruit
morning cubed into
cubed into
into small pieces cubed into
cubed into small cubed into
small pieces or small pieces or or 1 cup of fruit or small pieces pieces or 1 cup small pieces
1 cup of fruit or 1 cup of fruit or vegetable juice or or 1 cup of
of fruit or
or 1 cup of
vegetable juice vegetable juice 1 cup of tomato or fruit or
vegetable juice fruit or
or 1 cup of
or 1 cup of
vegetable soup vegetable
or 1 cup of
vegetable
tomato or
tomato or
juice or 1 cup tomato or
juice or 1 cup
vegetable soup vegetable soup
of tomato or vegetable soup of tomato or
vegetable
vegetable
soup
soup
Lunch
cup mashed cup moong cup egg or
cup soya
cup butter
cup rajma
(Curd
paneer gravy dal khichri with chicken curry with granules and chicken or
or choley with
optional) and 1 chappati vegetables
cup rice or 1
aloo curry with chicken curry
1 chapatti or
or parantha or such as bottle roti. (If your baby cup rice or with 1 chapatti parantha
cup paneer gourd,
is up to eating a 1 chapatti
or cup rice.
and peas curry pumpkin Or 2- bit more, you may
(You may also
and 1 chapatti 3 tablespoons also try giving her
want to add 2-3
or cup rice of de-boned
1-2 tablespoon of
tablespoons of
and mashed mashed
seasonal
fish and potato vegetables that
vegetables or a
curry with
you are eating)
mixed vegetable
parantha
such as methi
aloo or gobhi
matar if your
baby seems
hungrier)
Evening 1 cup
bun or 1
banana muffin 1 whole grain to 1 cup
- 1 slice
snack
milkshake with slice garlic
or a slice of cake cracker with a mixed fruit chaat walnut/fruit
a fruit of your bread with with cup milk small
with chopped
bread with
choice
cup milk
cube/slice of apples,
cup milk
(bananas,
cheese or Any pineapples,
SUNDAY
Breastfeed
or 1 cup full
cream milk
Parantha
stuffed with
egg bhurji or
scrambled,
hard boiled
or poached
eggs with
toast
1 fresh fruit
cubed into
small pieces
or 1 cup of
fruit or
vegetable
juice or 1 cup
of tomato or
vegetable
soup
cup
vegetable
khichri with
vegetables
such as
peas,
carrots, and
potatoes
Fruit
smoothie
with 1 cup
whole cream
milk and a
Dinner
mangoes or
strawberries)
cup haryali
chicken curry
(made with
spinach puree)
with 1 chapatti
or cup rice
soup variety
grapes and
bananas
- 1 parantha cup baked
cup tomato -1 cup
stuffed with
vegetables such fish curry, macaroni with
grated cheese as cauliflower,
cup rice, 1-2 cheese and
or - 1 egg
beans and peas, tablespoons of boiled
parantha
mashed potatoes vegetables
vegetables
with soup
such as lauki
or pumpkin
fruit of your
choice
cup khichri cup
with 1 chicken chicken
drumstick
biryani and a
few slices of
cucumber
and carrots
Occasionally, you may want to serve desserts. Do remember to keep your toddler's daily sugar intake to about 1-2 tsp,
and use honey or jaggery (gur) to sweeten the dessert instead of sugar.
More sample meal plans:
Non-vegetarian meal plan for a two year old and three year old
Vegetarian meal plan for a one year old , two year old and three year old

By now, your toddler may be eating a variety of food in her diet. Here are a few ideas to help you plan a nutritious and
balanced diet meal for your toddler.
Remember that your child may not eat everything you serve, and she may not even like some of the preparations. What is
important is that you start introducing a variety of flavours in her diet. Select one option per meal or snack time.
A week's sample non-vegetarian meal plan for a two year old
MEAL
Early
Morning
MONDAY
TUESDAY
WEDNESDAY
1 cup milk and 1 cup milk
1 cup milk and 2
2 almonds
almonds soaked
soaked
overnight and
overnight and
peeled
peeled
Breakfast 1 boiled egg cup cereal 1-2 idlis with
with a slice of such as ragi sambhar with
buttered toast (nachni) or
vegetables such
dalia cooked in as drumsticks,
whole cream carrots and bottle
milk with
gourd or lauki
chopped nuts and coconut or
such as
tomato chutney
almonds,
walnuts,
raisins and
pistachios.
Mid
1 fresh fruit
1 fresh fruit
1 fresh fruit
morning cubed into
cubed into
cubed into small
THURSDAY
FRIDAY
SATURDAY
1 cup milk
2 almonds
soaked
overnight and
peeled.
cup suji
1 moong dal Parantha
upma / rice
cheela
stuffed with
poha with
(Moong dal
egg bhurji or
vegetables
dosa) / or a
scrambled,
such as beans, plain ghee
hard boiled or
peas, carrots dosa with
poached eggs
and coconut
coriander
with toast
chutney
SUNDAY
1 cup milk
1 fresh fruit
cubed into
1 fresh fruit
cubed into
1 fresh fruit
cubed into
1 fresh fruit
cubed into
Grilled chicken
sandwich (1-2
slices whole
wheat)
small pieces small pieces or pieces or 1 cup of small pieces or small pieces small pieces or small pieces or
or 1 cup of
1 cup of fruit or fruit or vegetable 1 cup of fruit or or 1 cup of
1 cup of fruit or 1 cup of fruit or
fruit or
vegetable juice juice or 1 cup of vegetable juice fruit or
vegetable juice vegetable juice
vegetable
or 1 cup of
tomato or
or 1 cup of
vegetable
or 1 cup of
or 1 cup of
vegetable soup tomato or
tomato or
of tomato or vegetable
vegetable soup of tomato or vegetable soup vegetable soup
vegetable
soup
vegetable
soup
soup
Lunch
cup chicken cup dal, cup egg curry cup rajma
cup chicken cup khichri, Baby
(Curd
kofta curry, 1 cup palak
(1 whole boiled with cup rice biryani with
cup curd, vegetable
optional) chapatti or paneer, 1
egg), cup rice or 1 chapatti; raita and a
cup seasonal pizza with
cup rice
chapatti or or 1 roti.
few slices of vegetables like paneer,
cup rice
cucumber,
methi, palak, or tomatoes,
carrots as
lauki
capsicum and
salad to
cheese topping
accompany
Evening Fruit
1-2 whole
1 banana muffin A whole wheat Corn chaat or 1 slice
cup moong
snack
milkshake
grain crackers with cup milk bread
fruit chaat
fruit/walnut
sprouts salad
with a small
sandwich with
bread with with tomatoes,
cube/slice of
coriander or
cup milk
onions,
cheese
tomato chutney
coriander and
lemon juice
Dinner
cup moong 1 cup pasta in cup mutton
cup tomato cup baked cup butter 2-3
dal, cup
tomato sauce stew with
fish curry,
vegetables
chicken or
tablespoons of
seasonal
with
vegetables like
cup rice, 1-2
with cheese chicken curry de-boned and
vegetables
vegetables
beans and peas tablespoons of and 1 slice
with 1 chapatti mashed fish
like methi,
such as
and 1 appam
vegetables
whole wheat or cup rice. and potato
carrots,
cabbage, peas (cooked without such as lauki bread.
curry with
cauliflower,
and cauliflower oil)
or pumpkin or
parantha
pumpkin and and cup
kadoo
1 chapatti or fresh green
cup rice.
salad with
tomatoes,
onions and
carrots
Non-vegetarian meal plan for a one year old and three year old

At this age, most toddlers are already attending playschool or are getting ready to move to proper schooling at four years
of age. Combination meals work well while packing lunch boxes and will provide the required nutrition for your growing
child. Here's a sample meal plan spread over a week. Choose options that work for you when planning a meal for your
toddler.
A week's sample non-vegetarian meal plan for a three year old
MEAL
Early
Morning
MONDAY
TUESDAY
WEDNESDAY
1 cup milk
1 cup milk
1 cup milk and 2
and 2
almonds soaked
almonds
overnight and
soaked
peeled.
overnight and
peeled
Breakfast 1- 1 moong cup cereal cup bhaji with
dal cheela
such as ragi
1 or 2 pavs
(Moong dal (nachni) or
dosa) or plain dalia cooked in
ghee dosa
whole cream
with coriander milk with
chutney
chopped
almonds,
raisins or
pistachios
Mid
1 fresh fruit or 1 fresh fruit or 1 fresh fruit or 1
morning 1 cup of fruit 1 cup of fruit or cup of fruit or
or vegetable vegetable juice vegetable juice
juice or 1 cup or 1 cup of
or 1 cup of
of tomato or tomato or
tomato or
vegetable
vegetable
vegetable soup
soup
soup
Lunch
cup
cup dal, 3-4 cup egg curry
(Curd
chicken or
spoonfuls of
(1 whole boiled
optional) mutton kofta seasonal
egg), cup rice
curry with vegetables
or 1-2 chapattis
cup rice or 1- such as methi,
2 chapattis
lauki, etc. with
cup rice or
1-2 chapattis
Evening Fruit
Corn chaat or 1 banana muffin
snack
smoothie and fruit chaat
with cup milk
1 wholegrain
cracker
Dinner
- 1 cup
cup baked
khichri, cup vegetables
seasonal
with cheese
vegetables
and 1 slice
like methi,
whole wheat
palak, or lauki bread
THURSDAY
FRIDAY
1 cup milk
1 cup milk
and 2
almonds
soaked
overnight and
peeled.
1 whole wheat - 1 cup suji
buttered toast upma with
with 1 egg
vegetables
omelette
such as
beans, peas,
carrots and
coconut
SATURDAY
1 cup milk
SUNDAY
1 cup milk
1 parantha
1 parantha
stuffed with egg roll with a
bhurji or
stuffing of
scrambled, hard paneer and
boiled or poached other
eggs with toast seasonal
vegetables
1 fresh fruit or 1 fresh fruit or 1 fresh fruit or 1 1 fresh fruit or

1 cup of fruit or 1 cup of fruit cup of fruit or
1 cup of fruit
vegetable juice or vegetable vegetable juice or or vegetable
or 1 cup of
juice or 1 cup 1 cup of tomato juice or 1 cup
tomato or
of tomato or or vegetable soup of tomato or
vegetable soup vegetable
vegetable
soup
soup
cup potato cup butter - 1 cup rajma cup haryali
soya gravy and chicken or
with cup chicken
1 parantha or chicken curry rice
cooked in
cup rice
with cup
spinach
rice or 1-2
puree with
chapattis
cup rice or 12 chapattis
A whole wheat cup moong 1 chicken nugget

bread
sprouts salad with 1 small slice
coriander or
with
of garlic bread
tomato chutney tomatoes,
sandwich
onions,
coriander and
lemon juice
cup mutton
cup tomato cup palak 1 cup pasta in
stew with
fish curry, - 1 paneer, 1
tomato sauce
vegetables like cup rice
chapatti or with vegetables
beans and peas
- 1 cup rice such as cabbage,
and 1-2 appams
peas and
cauliflower and
cup fresh green
salad with
tomatoes, onions
and carrots
1 slice
walnut/fruit
bread with
cup milk
cup deboned and

mashed fish
and potato
curry with -1
parantha

Non-vegetarian meal plan for a one year old and two year old
Solids by age: 12 to 18 months

Beware the fussy eater
Now that your little one is officially a toddler, her eating habits may well change. Toddlers are notorious for being fussy
eaters - they may refuse to eat the food they loved last week, or eat like a horse at one meal and consume practically
nothing the next.
This is partially explained by the change in your child's growth patterns after her first birthday. While your baby tripled her
birth weight in the first year, she'll gain only around 1.5-3 kilograms / 3-7 pounds in her second year. And, because of her
newfound and growing independence and mobility, your toddler may just be too busy exploring her world to bother much
with food. So be prepared to serve small portions and small meals with nutritious snacks throughout the day. Also,
toddlers' stomachs still aren't big enough to eat large amounts of food at one sitting. Don't worry when your little one
pushes food away -- no child will voluntarily starve herself. She will eat when she's hungry. Instead, concentrate on what
shes eating and make sure she is offered a variety of nutritious and wholesome foods, rather than worrying about how
much she eats at each meal.
Learning to be independent
Though she may not be as interested in eating as you'd like, relax in the knowledge that she will eat enough for her
needs. She should be able to feed herself with her fingers and will be interested in trying to feed herself with a spoon,
though not all of the food will end up in her mouth. In spite of the mess it might create and the extra time it takes, try not to
feed her for at least one meal if not all; or let her eat one food of the meal herself and you can feed her the rest. If she is
very hungry, she may find that she can't feed herself as quickly as she would like, so she may still need your help. She
can hold a feeding cup, and can eat the same food as the rest of the family (with a few exceptions, such as very strong or
hot spices), as long as it's chopped into toddler-size pieces. Try to eat together as a family whenever you can.
Keeping it healthy
Do still try to keep fatty and / or sugary foods and drinks (such as sweets, chips and sugary, fizzy drinks) to a minimum.
Help your toddler develop a taste for more natural tastes, rather than one for strong or synthetic flavours. They not only
contain harmful preservatives but are very low in nutrients and high in calories.
After your child is a year old, you can start giving her whole milk to drink. Do carry on breastfeeding though, if you and
your toddler are happy to continue. If she is eating and growing well you can change her to toned milk when she is two, or
skimmed milk when she is five. Skimmed and semi-skimmed milk are too low in energy (calories) and fat-soluble vitamins
to meet her nutritional needs before this.
Try to offer between 350ml and 450 ml daily. Too much milk can leave not enough room in her tummy for other foods. If
your toddler does not enjoy drinking milk, try offering it in the form of milkshakes, kheer (puddings), custards, cheese
sauces, yoghurt, lassi, shrikhand, fresh cream and cottage cheese (paneer). About three servings of milk, cheese or
yoghurt is enough.
Making food fun

Try getting more creative with your baby's meals. Do continue to offer her favourite foods, but offer new fruits and
vegetables too, so she has every chance of enjoying a varied, nutritious diet. She may enjoy eating little trees of broccoli
and cauliflower with fish or meat in a river of gravy and a "mountain" of rice. Try cutting out sandwiches and chapattis with
pastry or cookie cutters: she may like fish shapes, stars, or hearts -- the options are endless! A differently shaped plate or
a colourful glass can be a welcome change at times too.
Foods to include
Starting from 12 months, your toddler can slowly start eating most of what your family eats. Breakfast options could
include cornflakes, bread, well cooked eggs (scrambled, hard boiled or omelettes), idlis (rice and rava idlis and at times
with some chopped vegetables added to the batter), dosas, puttu, stuffed parathas (potato, paneer, cauliflower or dal),
suji upma, semiya upma and potato poha.
By 18 months, she would be comfortable with the other main meals being cooked at home -- with minimal or no spice in
the food.
Rice, parathas or chapattis served with dal or gravies or leafy green vegetables provide a good portion of your toddlers
protein requirements. If you are a non-vegetarian, you can include eggs, chicken and fish in her diet as well.
You can serve dairy products in the form of milk, curd, cheese, buttermilk, paneer, lassi, kadhi or as sweet desserts such
as custards, puddings or kheer.
Snacks can include milkshakes, flour based products like khakra, cheeselings, biscuits or cake with a serving of fruit,
sabudana khichdi, and cheese cubes with fruits.

Get creative at mealtimes to hold your toddler's interest
By 18 months of age, your toddler will be participating in family meals. She may well be a pro at using a spoon and
perhaps a fork, and will be learning basic food behaviour and phrases like "more" and "finished." She can drink with a
straw. Her molar teeth will begin to come through, which means her chewing skills will be better than ever, too.
That's the good news. The bad news? She may well have erratic eating habits, and you may find that it's harder than ever
to hold her attention at the table. She may demonstrate her growing independence by refusing to try certain foods.
To help prevent your toddler becoming a fussy eater, offer a variety of foods and eat together as a family whenever you
can, so that your toddler can see you trying new foods yourself and eating them. But because of her tiny tummy, your
toddler won't be able to eat very much in one sitting, so offer small snacks between meals. Encourage her independence
and need for control by allowing her to feed herself as much as possible. Avoid extending mealtimes beyond 20 minutes
to half an hour and don't let "cleaning up the plate" become a rigid rule if she is very clear she isn't interested in eating any
more.
Mealtimes can be made more enjoyable and less of a battlefield if food is not forced on your toddler; respect her choices
and trust her ability to tell you when she is really hungry.
How to be inventive
Now is the time to get inventive when it comes to serving food to your child. Most toddlers love dips and spreads, so let
them dunk vegetables like carrot and cucumber fingers and breadsticks into a nutritious dip such as hung curd
(unsweetened shrikhand), mashed paneer mixed with cream, guacamole (mashed avocado), hummous (chickpea and
sesame paste) or cheese sauce. You can also give your toddler soft dried fruit such as dates, apricots, prunes (alu
bukhara), and raisins (kishmish).
If she has a particularly finicky day, try offering a nutritious drink by blending together fruits, milk, and yogurt -- a meal in a
glass! She might like to try white or black chickpeas boiled and tempered lightly since she can pick out the individual
pieces and eat them on her own.
Your toddler can now have new foods -- along with the foods she is already comfortable with. Here are a few options that
may work for you.
If she is used to idlis and dosas, try including rava idlis or idlis with vegetables in the batter with sambar.
Opt for dosas made with moong dal (chilas) or mixed dals (adai) or whole green gram (pesarattu) with coconut or mint
chutney in addition to the plain rice dosas.
Try appam or idiyappam with chicken stew or a vegetable dish made with coconut milk as a base.
Parathas stuffed with dals or vegetables like potato, paneer, carrot, cabbage or cauliflower can be a change from the
usual chapattis.
If she is used to dals and vegetables in her diet, you try combinations of dal and vegetables cooked together or dal and
greens cooked together.
Introduce vegetables like raw banana, cluster beans (gawar beans), elephant yam and eggplant in small quantities.
Try meal combinations, such as pulao/raita, chholey/bhaturey, puri/aloo, rajma/chawal, pao/bhaji, palak
paneer/chapattis, and mutton curry/rice to name a few.
You can add a variety of seasonal fruits like lychee, guava, plums, musk melon, mangosteen (mangustan), watermelon,
and mango to her diet.
If she is already having chicken and fish, you can try introducing small quantities of mutton preparations in her diet.
Don't despair if she rejects a new food the first time, try again after a week or two and then again after some more time, it
sometimes takes several attempts for a toddler to accept new food.

The experienced eater
By the time he's two years old, your child should be able to eat whatever the rest of the family eats. Do continue to vary
the colour, flavours and textures you serve, though. The good news is that as your child gets older, he'll want to please his
parents, which may mean improved table manners and increased willingness to try new foods.
He is getting better at using utensils and cutlery and can begin to cut soft foods with a table knife. Your child is beginning
to grow independent and may eat better if you allow him to eat by himself and dont feed him yourself.
He may even make it through a whole meal without squirming or demanding to be let down to play. Keep eating as a
family whenever you can. Invite other children round for lunch and tea so that your toddler can learn about eating from
copying other children, as well as his family.
Vegetarian meal plan by age: 12 months

It is important that you start introducing a variety of food in your toddler's diet gradually. These will provide the calories,
proteins, vitamins and minerals that are essential for her growth. The amount of food eaten would vary from child to child
and would also depend on when you introduce a particular food to your toddler. Talk to your doctor as well about the
serving size that would suit your child.
Here we have planned a week's sample menu for your toddler. She may or may not eat the exact amounts given here.
You may even need to skip an option initially till she gets used to eating right. See how it works for you.
A week's sample vegetarian meal plan for a one year old
MEAL
Early
Morning
MONDAY
TUESDAY
Breastfeed or 1 Breastfeed or
milk
cream milk
Breakfast
cup cereal
-1 small
such as ragi
parantha with
(nachni) or dalia a stuffing of
cooked in whole mashed
cream milk Add paneer and
-1 tsp of
cooked
powdered or
vegetables
finely chopped
dry fruits to
increase the
nutritive value.
Mid morning 1 fresh fruit
1 fresh fruit
WEDNESDAY
Breastfeed or 1
cup full cream
milk
1 small idli with
coconut or
tomato chutney
THURSDAY
Breastfeed or
1 cup full
cream milk
Cheese toast
made with a
slice of
cheese and a
layer of
coriander
chutney with a
1 slice of
wheat bread
FRIDAY
SATURDAY
SUNDAY
Breastfeed or Breastfeed or 1 Breastfeed or
1 cup full
cream milk
milk
cream milk
1 small
moong dal
- cup suji
cup mashed
cheela (dosa) upma with
potato gravy
with coriander vegetables
with 2 baby
or tomato
such as finely puris
chutney
chopped beans
and carrots
1 fresh fruit
1 fresh fruit
1 fresh fruit
1 fresh fruit
1 fresh fruit
cubed into small cubed into

pieces or 1 cup small pieces
of fruit or
or 1 cup of
or 1 cup of
vegetable
tomato or
juice or 1 cup
vegetable soup of tomato or
vegetable
soup
Lunch(Curd
5-6
optional)
cup dal, 1-2 tsp tablespoons
of seasonal
rajma or
veggies, such chholey with
as lauki, methi, cup rice
etc. with 1
chapatti or
cup rice
Evening
snack
Dinner
1 cup milkshake to 1 cup

with a fruit of
mixed fruit
your choice
chaat with
(bananas,
chopped
mangoes or
apples,
strawberries)
pineapples,
grapes and
bananas
cup
- 1 cup
vegetable
macaroni in
khichri with
cheese and
vegetables such tomato sauce
as peas,
carrots, and
potatoes
cubed into small

pieces or 1 cup
of fruit or
vegetable juice
or 1 cup of
tomato or
vegetable soup
cubed into
small pieces
or 1 cup of
fruit or
vegetable
juice or 1 cup
of tomato or
vegetable
soup
Baby vegetable cup
pizza with
vegetable
paneer,
biryani and
tomatoes,
grated
capsicum and
cucumber or
cheese topping carrots
cubed into
cubed into
cubed into
small pieces small pieces or small pieces
or 1 cup of
1 cup of fruit or or 1 cup of
fruit or
vegetable
or 1 cup of
vegetable
juice or 1 cup
of tomato or vegetable soup of tomato or
vegetable
vegetable
soup
soup
cup baked
cup moong
vegetables
cup kadhi or
dal khichri
such as
rasam in cup with a couple
cauliflower, rice
of teaspoons
beans and
of seasonal
peas, mashed
vegetables
potatoes with
such as aloo
soup
methi or
gajar aloo
and matar.
banana muffin Fruit smoothie One small
- 1 slice
1 whole
with cup milk made with 1 paneer or tofu fruit/walnut
wheat bread
cup whole
cutlet with bread with roll
cream milk
cup milk
cup milk
and a
seasonal fruit
cup soya
granules and
aloo curry with
cup rice or 1
chapatti
cup matar
paneer and 1
chapatti or
parantha
cup dal, a
small portion
of seasonal
vegetables
such as
carrot,
cauliflower,
beans and
ladyfinger or
bhindi,
chapatti or
cup rice
1 slice whole
wheat bread
pizza topped
with finely
chopped
vegetables
such as
tomatoes,
onions, beans,
capsicum and
cottage
cheese.
cup paneer
kofta curry
with -1
small
parantha
Vegetarian meal plan for a two year old and three year old
Non-vegetarian meal plan for a one year old , two year old and three year old
By now, your toddler may be eating a variety of foods in her diet. Here are a few ideas to help you plan a nutritious and
balanced diet meal for your toddler.
Remember that your child may not eat everything you serve, and she may not even like some of the preparations. What is
important is that you start introducing a variety of flavours in her diet. Select one option per meal or snack time.
A week's sample vegetarian meal plan for a two year old
MEAL
Early
Morning
MONDAY
TUESDAY
2 almonds
soaked
overnight and
peeled
WEDNESDAY
THURSDAY
1 cup milk and 2 1 cup milk
almonds soaked
overnight and
peeled
SATURDAY
1 cup milk
SUNDAY
1 cup milk
cup suji
upma with
vegetables
such as beans,
peas, carrots
and coconut
1 bajra roti
with cup of
cooked
vegetables
1 fresh fruit 1 fresh fruit

cubed into cubed into
small pieces small pieces or
or 1 cup of 1 cup of fruit or
fruit or
vegetable juice
vegetable
or 1 cup of
juice or 1
tomato or
cup of
vegetable soup
tomato or
vegetable
soup
cup aloo gobhi cup rajma
cup arhar cup baked
or aloo matar with with cup rice (tuvar) dal, vegetables with
chapatti
cup soya
cheese and 1
granules and slice whole
aloo and 1 wheat bread
roti
1 fresh fruit
cubed into
small pieces
or 1 cup of
fruit or
vegetable
juice or 1 cup
of tomato or
vegetable
soup
Breakfast 1 gobhi or
matar
parantha with
cup curd
Mid
morning
cup cereal 1-2 idlis with

Grilled
such as ragi
sambhar or
sandwich (1
(nachni) or
coconut chutney slice whole
dalia cooked in
wheat bread
whole cream
with paneer,
milk with
onion and
chopped nuts
tomato)
such as
almonds,
walnuts, raisins
or pistachios
1 fresh fruit
1 fresh fruit
1 fresh fruit cubed 1 fresh fruit
cubed into
cubed into
into small pieces cubed into
small pieces small pieces or or 1 cup of fruit or small pieces or
or 1 cup of fruit 1 cup of fruit or vegetable juice or 1 cup of fruit or
or vegetable vegetable juice 1 cup of tomato vegetable juice
or vegetable soup or 1 cup of
of tomato or
tomato or
tomato or
vegetable
vegetable soup
vegetable soup
soup
Lunch
cup moong cup palak
(Curd
dal khichri and paneer, 1
optional) a helping of
chapatti or
seasonal
cup rice
vegetables like
methi, palak,
or lauki
Evening 1-2 pcs whole 1 whole wheat 1 bread pakora
snack
wheat bread bread toast
roll
and cup
whole cream
milk
Dinner
Corn chaat or
fruit chaat
FRIDAY
1 cup milk
and 2
almonds
soaked
overnight
and peeled
1-2 moong
dal cheela or
a plain dosa
with
coriander
chutney
1 small rice Fruit milkshake

flour
vegetable
pancake with
shredded
cabbage and
beans
cup fried
1 cup pasta in 1 cup daliya
1 parantha and cup kadhi, cup moong
rice with
a tomato sauce upma and a
cup matar
cup rice dal, cup
vegetables,
with
helping of sweet paneer bhurji or
seasonal
such as
vegetables
and sour
palak paneer
vegetables like
beans, carrot, such as
vegetables
arbi or gajar
peas,
cabbage, peas
methi, 1
potatoes, etc. and cauliflower
chapatti or
cup rice
cup paneer
makhni,
cup rice or 1
chapatti
1 slice
fruit/walnut
bread with
cup milk
Baby
vegetable
pizza with
paneer,
tomatoes,
capsicum and
cheese
topping
Vegetarian meal plan for a one year old and three year old

At this age, most toddlers are already attending playschool or are getting ready to move to proper schooling at four years
of age. Combination meals work well while packing lunch boxes and will provide the required nutrition for your growing
child. Here's a sample meal plan spread over a week. Choose options that work for you to plan a meal for your toddler.
A week's sample vegetarian meal plan for a three year old
MEAL
Early
Morning
MONDAY
1 cup milk
and 2
almonds
soaked
overnight and
peeled
Breakfast Tomato and
cheese
sandwich with
2 slices of
whole wheat
bread
Mid
morning
TUESDAY
1 cup milk
WEDNESDAY
THURSDAY
1 cup milk and 2 1 cup milk
almonds soaked
overnight and
peeled
1 cup cereal
cup bhaji with
such as ragi
1-2 pavs
(nachni) or
dalia cooked in
whole cream
milk with
chopped
almonds,
raisins, walnuts
or pistachios
1 fresh fruit or 1 fresh fruit or 1 1 fresh fruit or 1
1 cup of fruit cup of fruit or cup of fruit or
or vegetable vegetable juice vegetable juice
or 1 cup of
of tomato or tomato or
tomato or
vegetable
vegetable soup vegetable soup
soup
Lunch
cup dal, or
(Curd
cup palak
optional) paneer, with
1-2 chapatti
or 1 cup rice
1 vegetable
cup kadhi, 1
burger with
cup rice, cup
soya granules aloo gobhi or
and potato,
aloo matar
carrot and bean
1 stuffed
parantha
(potato,
cauliflower,
spinach,
fenugreek)
FRIDAY
SATURDAY
1 cup milk
1 cup milk
and 2
almonds
soaked
overnight and
peeled.
- 1 cup suji 1-1 moong
upma with
dal cheela
vegetables (Moong dal
such as
dosa) or plain
beans,
ghee dosa with
peans,
coriander
carrots and chutney
coconut
1 fresh fruit or 1 1 fresh fruit

cup of fruit or or 1 cup of
or 1 cup of
vegetable
tomato or
juice or 1 cup
vegetable soup of tomato or
vegetable
soup
1 cup
cup rajma
vegetable
with 1 cup
biryani, cup rice
curd, tomato
chutney
SUNDAY
1 cup milk
Bread
pizza/open
toast with 2
slices whole
wheat bread
with paneer,
onion and
tomato
topping
1 fresh fruit or 1
cup of fruit or
vegetable juice
or 1 cup of
tomato or
vegetable soup
1 fresh fruit or
1 cup of fruit
or vegetable
juice or 1 cup
of tomato or
vegetable
soup
cup choley
and 1 bhatura,
cup finely
chopped salad
with cucumber,
1 cup whole
wheat
noodles and
cup sweet
and sour
patty, tomato
chutney
Evening
snack
Dinner
Fruit smoothie 1 cup mixed

with 1 cup
fruit chaat with
whole cream apples,
milk
pineapples,
grapes and
bananas
cup baked 1 cup moong
vegetables
dal khichri with
such as
vegetables
cauliflower,
such as beans,
beans and
pumpkin and
peas, cup brinjal and
mashed
tomato or
potatoes
coriander or
dhaniya
chutney
1 banana muffin cup steamed

with cup milk peanut salad
with tomatoes,
onions,
coriander and
lemon juice
cup baked
cup arhaar
vegetables with dal, cup
cheese and 2
seasonal
slices whole
vegetables like
wheat bread
arbi or gajar
methi, 1
chapatti or 1
cup rice
1 slice
fruit/walnut
bread with
cup milk
1 vegetable
pizza with
paneer,
tomatoes,
capsicum
and cheese
topping
tomatoes, and
carrots and
lemon juice
Corn chaat
vegetables
1 cheese
parantha or
chapatti stuffed
with paneer and
mix vegetables
1 cup pasta in
tomato sauce
with beans,
cauliflower
and carrots
2 Aloo tikkis
(home made)
Vegetarian meal plan for a one year old and two year old
Your toddler's nutrition

What your toddler eats
Once the weaning stage is past and your child is comfortable eating solids, it is time to transition from baby food to most
of what your family eats. After the age of one, your toddler is probably done with breast feeding and formula or the
quantities are quite reduced. It then becomes important that she has a good mixed diet, providing her with all the nutrition
she needs. This refers to a wholesome mix of carbohydrates, meat and fish, egg and pulses, cheese, milk, green
vegetables and fruits. However, this is also the time when their growth rate slows down leading to a decrease in appetite.
This, along with her growing need for independence and control, might make it seem like she is not eating any of the
required foods. Mealtimes can become a challenge making parents anxious about their childs health.
What is a "mixed diet" and what's so good about it?
A mixed diet is a consistent diet of a wide variety of foods from all the important food groups. Such a diet when eaten
everyday and in different combinations will ensure that the body is supplied with all essential nutrients in some form or the
other over a period of time, without worrying about the specifics from day to day. So, if your toddler has three meals a day
and three to four snacks in between, and together they consistently contain fresh fruit, green vegetables, cereals and
grains, starchy foods like bread, rice and pasta, meat, fish, eggs, nuts, lentils, milk, yoghurt and cheese in varying
quantities, you can be assured that even if she doesnt eat well for one meal or even one day, her diet over a week or a
month will have all the nutrition she needs. So, to ensure that she is getting enough iron, for example, it is enough that
she be given a variety of foods rich in iron like spinach, broccoli, red meat, cow peas, jaggery and dried fruits, as part of
her daily diet; if she refuses one food at one meal she will get it from another food at a different meal.
Is my toddler's diet good enough?

A toddlers diet, while very different from the one you have been used to for the first one year of her life, can be made
complete and wholesome without worrying too much about every meal she eats. There is a wide variety of foods available
for each nutrient your child needs and it is enough to ensure that you include these foods consistently in her diet. While
calcium is found in milk, yoghurt, paneer, spinach (paalak), broccoli and nuts, these foods are also rich in iron and protein.
Yoghurt at one meal, dal paalak or keerai masiyal at another; badam kheer as Sunday dessert and paneer parathas
another day are all vehicles for calcium and protein. As long as you include these foods in one form or the other, you are
fulfilling her nutritional requirements and not having paalak or other greens for a week because it is not in season, will do
no harm.
Are any particular foods essential?

Your toddler's diet can be both good and mixed enough without having to include all the foods that are conventionally
considered "good for her". The value of any one food lies in the use which the body can make of its constituents, so no
food is magically good-in-itself, only as good as the sum total of what is in it. Spinach is good because it is rich in calcium
and iron, as well as being full of vitamins. But other green vegetables like amaranth, fenugreek leaves and broccoli as well
as milk and yoghurt are equally nutritious.
Milk itself, which was till recently considered a staple "complete food" for children, is now recommended in smaller
quantities than before and sometimes not even that for children who cannot tolerate it. The same proteins, minerals and
vitamins present in milk are available in other foods and instead of forcing glasses of milk on your toddler you can offer
her a choice of other foods like yoghurt, cheese sandwich, paneer parathas and broccoli soup which are equally
nutritious.
Many parents worry that their children who are being raised on a pure vegetarian diet may be missing out on the nutrition
present in animal proteins. However, there are a number of vegetarian sources of protein which have been in existence
and are an essential part of an Indian diet. Legumes or beans like rajma, chana, lobia, kala chana and lentils like urad dal,
tur dal, moong dal and chana dal are all protein rich foods as are nuts and seeds like almonds, walnuts, sesame (til),
garden cress (sabja), and flax seeds (alsi/jawas/tishi/agasi).
Soya bean products like soya nuggets, tofu, soy milk and soya bean flour contain all the essential amino acids and come
closest to meat products in terms of the amount of protein they provide.
My 2 year old son enjoys eating cheese and doesnt like

drinking his glass of milk. Can cheese supplement a
glass of milk?
A toddler requires about two servings of dairy products every day. You may want to offer your child milk or other dairy
products such as curd, cheese, cottage cheese or paneer. When comparing the amount of nutrition provided by a cup of
milk, about 200 ml and a slice of cheese, approximately 20 g, you may want to look at some nutritional values.
Cheese (20 g)
Energy (kcal): 80.6
Protein (g): 4.98
Calcium (mg): 144.2
Phosphorous (mg): 102.4
Potassium (mg): 19.6
Vitamin A, IU: 200.4
Sodium (mg): 124.2
Milk (200ml)
Energy (kcal): 60
Protein (g): 3.22
Calcium (mg): 113
Phosphorous (mg): 91
Potassium (mg): 143
Vitamin A, IU: 102
Sodium (mg): 40
A slice of cheese provides your child as much nutrition as a cup of milk would. However, cheese has a much higher level
of sodium in comparison to milk. It is recommended, that a child of 1-3 years consume no more than 2g of salt a day.
Excessive salt intake may cause your childs blood pressure to go up and is also related to putting on weight.
It may be difficult to judge how much salt your child is consuming as processed foods, such as cheese slices often contain
high levels of sodium. It is best that you offer cheese in moderation to your toddler.
You may want to try adding cheese to his steamed vegetables, sandwich, parantha and pasta. It may also be a good idea
to serve other foods containing dairy like a fruit smoothie, paneer parantha or a paneer curry preparation and fruit and
yogurt to his daily diet.
Lightly fried pieces of paneer on a non-stick pan, seasoned with salt and pepper, can also make a nutritious snack. By
offering a variety of dairy products you may be able to increase his taste for different flavours and foods.
What are the benefits of coconut water and is it safe to

be given to my toddler?
Coconut trees are called kalpavriksha (wish fulfilling trees) in our country because each part of the tree is so useful.
Coconut water or coconut juice is found in young, green coconuts and children usually love its sweet, bland taste.
Tender coconut water (elaneer / nariyal pani) is one of the richest sources of electrolytes. It is high in chlorides, potassium,
and magnesium and has a moderate amount of sugar, sodium and protein. Coconut water is also a good source of dietary
fibre, manganese, calcium, riboflavin and Vitamin C.
Coconut water relieves exhaustion by replenishing the natural salts lost by the body. It is ideal for children to prevent
dehydration when they suffer from diarrhoea. In the hot summer months, when your toddler is thirsty, coconut water is so
much more preferable than the empty calories of packaged fruit juices and aerated drinks. It is naturally sterile so it is
perfect for children while travelling since you dont have to worry about contamination.
Coconut water is a natural diuretic and hence increases the flow of urine; this helps prevent urinary tract infections and
cools the body. Coconut water also helps relieve constipation, improves intestinal function and promotes digestive health.
It may also help infants suffering from intestinal problems.
Coconut water contains high levels of lauric acid which is what is used by the body to make monolaurin -- a disease
fighting fatty acid derivative. Babies make monolaurin from the lauric acid in their mothers breast milk so coconut water is
recommended for nursing mothers. Lauric acid has anti-fungal, anti-bacterial and anti-viral properties which protect young
children against various infections.
Coconut water is a nourishing beverage and very suitable for children of all ages.
Can I give my 27 month old omega 3 fish oil

supplements?
When toddlers stop having breastmilk or formula milk and start eating more family foods, it is important to look for different
forms of essential fatty acids in their diet. The best oils for this are rapeseed or soya oil for use in cooking and frying, and
walnut or olive oil for use in salads.
Oily fishes are a good source of omega 3 fats and also vitamins A and D. Examples of oily fish include salmon(raawas),
mackerel(bangda/ayila), trout(mahseer), sardines(pedvey), pilchards, eel and fresh tuna. You can offer your toddler oily
fish once or twice a week. Many toddlers enjoy home made oily fish curry, cutlets or fish fry. A light fish curry with
tomatoes, a tempering of cumin seeds (jeera) and a bit of ginger with rice is another option. You could also marinate oily
fish, remove the bones and use it as a base for a home made burger. Similarly boiled tuna sans the bones can be
blended with a bit of fresh cream and seasoned to make a tasty sandwich spread.
Fish oil supplements aren't necessary if your toddler is eating some oily fish once a week, but if you decide to use one,
check with your paediatrician before giving it to your toddler.
The capsule form of fish oil could cause choking and is not suitable, but the easily dispensed liquid variety is ideal. It is
also very important to check that the supplements you opt for are highly pure oils derived from the flesh of fish rather than
from their livers, as fish liver oils may contain harmful toxins or abnormally high levels of vitamin A.
Essential fatty acids are rich in the nutrients essential for optimum brain and eye development, and many of us do not get
enough of them in our diets. There has been much publicity about their properties, as they are claimed to improve
intelligence, memory, co-ordination and concentration skills in schoolchildren. These claims have not been proven but
supplements may help some children who are fussy eaters and do not receive enough of these fats from their diets.
Some supplements combine fish oils with evening primrose oil and come in flavours such as citrus and vanilla to mask the
fishy taste. They can also be mixed in with milk and juices if your child finds them unpalatable. If you are planning to buy
an omega 3 supplement, do check the packaging first to ensure that it is suitable for your child's age group.
It is important to offer the oil around a mealtime and to start with a low dose at first (for example - one teaspoon per day
for a week, building up to two to three teaspoons per day if your child seems to get on with it). There are no documented
side effects.
I used to love Nongu or Taadgola while growing up; can

I give it to my three year old?
The palmyrah tree (also called "toddy palm") belongs to the Palm family and its tender fruit is called Nongu in Tamil,
Taadgola in Marathi and Gujarati, Thaati Nungu in Kannada, Thaati Bonda in Tulu and Thaati Munjalu in Telugu. The fruit
has a hard black shell with a green top and is similar in appearance to the coconut fruit except that it is smaller in size and
flattened on the sides.
When tender, the thick fibrous outer covering has three translucent white kernels inside, covered with a thin creamish
membrane. When peeled off it reveals soft jelly like flesh underneath holding a small quantity of sweet water inside. The
flesh itself is almost bland and somewhat similar to the litchi in texture without the sweetness and is refreshing to eat. It is
best eaten tender and fresh as soon as it is cut since it tends to become rubbery when stored and the sugar inside
ferments changing its taste. The season is very short and the fruits usually appear in early summer.
The fruit is packed with minerals especially phosphorus and calcium. It is extremely cooling for the body, contains B
complex vitamins like thiamine and riboflavin and almost no fat or carbohydrates. It is often used in traditional therapy to
cure stomach and skin disorders.
It is similar to coconut water -- coconut water is the endosperm in liquid form while nongu is the endosperm is semi solid
form -- and hence is recommended for its cooling and rehydrating properties, minerals and B complex vitamin content and
dietary fiber. It is a nutritionally rich fruit and toddlers will probably love biting into its cool juiciness. It is also a healthier
alternative to guzzling colas and fruit juices which are high in calories and sugar.
Nongu is best eaten fresh but it can also be soaked in coconut water and chilled for some time to enhance its natural
coolness. Cardamom powder (elaichi) and some powdered sugar sprinkled on it is one way of eating it; another way is to
make nongu payasam -- cooking the pieces in milk and sugar flavoured with cardamom powder.
My doctor suspects lactose intolerance in my eight

month old son and has asked me to make dietary
changes. How do I feed my lactose intolerant child?
Lactose intolerance is a condition in which the body can't tolerate lactose, or milk sugars, because it doesn't produce
enough lactase, an enzyme that breaks down these sugars.
Symptoms such as bloating, cramping, gas, and diarrhoea appear about half an hour to two hours after a meal if dairy or
lactose-based foods have been eaten.
Those prone to the condition usually show symptoms around age three or four, when the body is most likely to stop
producing lactase. Before this age, children are rarely affected. This may be the reason why your doctor has asked you to
wait and watch.
Some babies may become intolerant for a brief period following a gastrointestinal illness or a round of antibiotics. If your
child shows symptoms following a feeding, your paediatrician may temporarily change your baby's diet. He may not
eliminate all dairy products from her diet since dairy foods are such a big part of a child's recommended diet because they
provide calcium needed for growing bones.
Those who are lactose intolerant can often handle small amounts of dairy if they eat it with other foods. Maintain a food
diary so you can identify which foods and portion sizes are triggering the symptoms.
If additional tests prove your baby is lactose intolerant you would need to switch to non-dairy sources of calcium and
make a few dietary changes like:
Feeding reduced portions of dairy based foods in combination with non-dairy foods
Avoiding a large glass of milk and offering a small portion along with a meal to aid digestion
Choosing yogurt and reduced lactose cheese as these are better tolerated
Substituting milk with soymilk, almond milk, rice milk or fortified fruit juices
Substituting dairy products with leafy greens, tofu, broccoli, canned salmon, oranges
It may sound complicated, but a dietician will be able to help you plan better. Also, several lactose-free products are
available in the market now. It would help if you learn to read food labels and watch out for hidden lactose, which may be
present in cake mixes, salad dressings, breads, and processed meats.
How can I ensure that my toddler is getting enough

omega 3 fatty acids from a vegetarian diet?
As omega 3 fatty acids are primarily found in oily fish, such as salmon, mothers often worry if their toddlers are receiving
enough of this essential nutrient in a vegetarian diet.
Omega 3 fatty acids are found the most in flax seeds and walnuts. They are best consumed in a ground form. Try
sprinkling some powdered flax seeds or a spoon of powdered walnut in your toddlers breakfast, such as oatmeal, dalia,
upma or cornflakes.
You can also find omega 3 to a certain extent in vegetable oils such as soybean, groundnut, olive oil, canola and
rapeseed. While cooking your toddlers meal, use about a teaspoon of vegetable, olive or rapeseed oil. You can even
include wheat germ oil as a salad dressing for your babys finger foods, such as strips of paneer, carrots, and boiled corn.
Omega 3 fatty acids are also found in green vegetables like kale, lettuce, spinach (paalak), fenugreek (methi), lambs
quarters or pig weed (bathwa), mustard greens (sarson), cabbage, broccoli, and green salad. You can include the greens
in raitas and parathas for your toddlers. You can also make a variety of soups including these greens for your baby. You
can include mint or coriander in the form of chutney and serve it along with chapatti or rice. You can also use the chutney
as a sandwich spread. Corn is yet another source of omega 3 fatty acids. Include mustard seeds, sunflower seeds, and
pumpkin seeds as well in your babys diet.
For a younger baby, you could dribble a couple of drops of vegetable or olive oil in her mashed food.
If you have a slightly older baby (3-4 years old), you may want to introduce fish oil capsules as a supplement. However,
talk to your doctor before you offer any supplements to your toddler.
How can I improve my child's vegetarian diet?

A vegetarian diet can be just as nutritious as a non-vegetarian one, as long as it is well planned. You may want to provide
your child all the required nutrition by carefully selecting the foods that you serve him.
To make sure that your child gets adequate protein and iron in his diet you may want to include healthy doses of a variety
of pulses such as arhar, moong, rajma, chana and lobia and cheese, paneer or tofu.
Try offering a variety of seasonal fruits and vegetables to take care of some of the vitamins and minerals that he needs to
grow. A mixed diet that includes all the food groups eaten in a variety of combinations may make a vegetarian diet more
nutritious. The variation may also interest a fussy eater. It is best to offer a variety of foods and maintain a food dairy to
ensure that your child is getting adequate nutrition and calories from the right sources.
Here are some interesting tips that would be useful in improving your childs vegetarian diet:
Offer dry fruits such as almonds, raisins and cashew nuts; these are great sources of nutrition. You may want to soak
almonds overnight, peel and then offer it to your child or add finely chopped nuts to his breakfast cereal. You can also
grind dry fruits into a fine powder and use it in curries.
Try offering vegetables in different forms, such as stir-fried baby potatoes, baked vegetables in white sauce, or steamed
carrots.
Try and include more than one food group thus increasing the nutrition that each meal provides. For example, cook dal
with vegetables, such as bottle gourd (lauki), apple gourd (tinda), and pumpkin (sitaphal) or greens, such as spinach.
While making meal plans for the week, ensure that you include interesting variations in every day food to break the
monotony. If you are choosing boiled veggies for a meal, opt for a stuffed parantha in the next, and may be a mix of rice
and curd for the third meal, and so on.
Fruit smoothies and fruit milk shakes provide the goodness of dairy products and fruit at one go.
A good way to include protein in your childs diet may be to offer cottage cheese or paneer in the form of paranthas and
vegetables.
Offer your child healthy and nutritious snacks such as moong dal cheela, sprout or chana salad with tomatoes and
onions with a bit of lime juice, vada with chutney and fruit chaat. Baked vegetable with shredded cheese is a favourite with
most children.
When preparing pasta or noodles opt for the whole wheat variety and cook them with finely chopped vegetables or a
vegetable sauce such as spinach or tomato and carrot.
You may want to use brown rice which is more nutritious than polished white rice.
Mixing flours or using different types of flours such as bajra or corn or maki may also help make the food more nutritious.
You may offer your child a variety of cereals such as ragi, daliya, sabudana and oats.
Try using soya, rapeseed or olive oils that are rich in Omega 3 fats.
You may also want to offer nutritious desserts such as gajar ka halwa, moong dal halwa and lauki kheer. Nutritionists
recommend that you keep the sugar intake in your childs daily diet to about 1-2 teaspoon only. Food can also be
sweetened with honey and gur, the latter being rich in iron.
When you are cooking vegetables it is important that they are prepared and cooked properly. It may be a good idea to cut
vegetables and cook them immediately so as to avoid loss of nutrition. Also you may want to cut fruits only when you are
ready to serve them to your child. If you are cooking vegetables in water, then instead of throwing it away you may use it
in dals and curries.
I am a working mum, how can I make quick, easy and

nutritious meals for my baby?
As a working mother, it can be stressful to prepare a well-balanced nutrition rich diet for your baby after an exhausting day
at work. You can make a few preparations ahead of time, perhaps over the weekend, so that you can prepare quick, easy
and nutritious meals for your baby during the week.
Here are a few tips to help you make your meal time less stressful.
Plan your familys meal schedule (including your babys) for the coming week over the weekend.
Work out a clear cut meal plan and stick it on your kitchen cupboard or fridge.
Opt for seasonal fruits and vegetables as they are cheaper on your pocket and are nutritious and tasty as well.
If your baby has moved onto solid food, try and include more than one food group thus increasing the nutrition that each
meal provides. For example, cook dal with vegetables, such as bottle gourd (lauki), apple gourd (tinda), and pumpkin
(sitaphal) or greens, such as spinach.

While making meal plans for the week, ensure that you include interesting variations in every day food to break the
monotony. If you are choosing boiled veggies for a meal, opt for a stuffed parantha in the next, and may be a mix of rice
and curd for the third meal, and so on.
Try and work out a meal plan that is suited to the entire family whereby you could just adjust the seasoning and spices
for the older children and other family members.
Shop for groceries over the weekend and fruits and vegetables for a couple of days at least so that you dont have to
rush out to buy something every evening on a working day.
Prepare a basic paste of onions and tomatoes, saut it well and keep it in the fridge for readymade gravy throughout the
week.
You can prepare enough vegetable/chicken stock to last you a couple of days.
You can prepare batter for dosa over the weekend, refrigerate it, and use it during the course of the week.
Dry roast suji, daliya or ragi and store in advance. It is faster to cook and much more tasty than without dry roasting.
Roast and powder almonds and other dry fruits and add it your babys food for a healthy supply of vitamins and minerals.
Try and cook in the morning for the entire day to avoid the hassle of cooking after a busy day at work.
How can I make sure my toddler gets plenty of iron in

her diet?
Iron is required by the body for healthy blood. Without iron the body is unable to make haemoglobin, which carries oxygen
around the body. This will result in anaemia, which causes exhaustion and listlessness (easily detected in a toddler!). If
you do suspect your toddler may be anaemic, your doctor can do a simple blood test to confirm this.
While you may feel that there is no cause to worry, anaemia is no longer a problem confined to children or adults from the
lower strata of society; it cuts across class and education barriers.
A recent National Family Health Survey has shown that more than three quarters of Indian children under the age of three
are anaemic. There was no significant difference between urban and rural children. Another District level health survey
(DLHS RCH survey) done by the Ministry of Health and Family Welfare and department of women and child
development (2004-2005) shows a prevalence of anaemia in pre-school children as high as 90%. The Indian Medical
Association in its campaign against anaemia says "It is depressing to note that almost 90 per cent girls in Delhi University,
who wish to donate blood, cant do it as their haemoglobin is much below the cut off of 12.5 gm%"
While most healthy babies are born with enough iron stores to last them for atleast the first six months of their lives,
premature babies and low birth weight babies as well as babies born to mothers with poorly controlled diabetes, are at an
increased risk of anaemia since they may not be born with sufficient iron in their body. Iron supplements may be
prescribed by a doctor for such a baby.
Iron stores in newborns start depleting after they reach 6 months and this is made up by weaning them to formula fortified
with iron and solids with iron content. Toddlers aged one to three need an average of 6.9mg of iron per day. Iron can be
stored in the body so, if one day your toddler eats more than she needs and the next day she eats less, her body can
make the necessary adjustments. However, drinking too much of cows milk may reduce your toddlers appetite for solid
foods which contain the iron her growing body needs, so limit milk consumption to 350 - 500 ml a day.
If your toddler is eating less iron than she needs most or all of the time, her iron stores will drop and she may become
anaemic as a result. To prevent this happening, aim to include at least one of the following iron-rich foods in each of her
daily meals:
red meat, such as lamb or goats meat(mutton)
liver (or liver pt). Only include liver or liver products once a week as they have high levels of vitamin A.
oily fish. Girls can have oily fish like mackerel (bangda), sardines (pevtey), tuna, and salmon (rawas) twice a week and
boys can have oily fish up to four times a week.
leafy green vegetables, such as broccoli, spinach, watercress, different types of greens (keerai/saag) like mustard
leaves (sarson ka saag), fenugreek (methi), amaranth leaves (molai keerai) and other local greens. These can be mashed
or pureed and added to soups and dal preparations or stuffed into parathas and cooked with rice.
egg (avoid raw eggs and half boiled egg preparations like poached, sunny side and bulls eye)
pulses, such as baked beans, kidney beans (rajma), cow peas (lobia/karamani), lentils like green gram (moong dal),
pigeon pea (arhar/tuvar), masur, and chana dal
dried fruit, such as dried apricots, figs, sultanas, prunes(alu bukhara), raisins (kishmish) and dates
wholegrain bread (including chapattis made from mixed atta containing bajra, jowar, and chana)
fortified breakfast cereals
nuts (not whole nuts as these represent a choking hazard, and avoid peanuts in children under three who have a family
history of allergic disease). Besides cashewnuts and almonds, sesame seeds (til) and sabja (garden cress) also contain
iron.
jaggery sweets or gravies which are made with jaggery (gur) instead of sugar also help in boosting iron levels.
Vitamin C increases the absorption of iron so try and give your child a source of vitamin C, such as well-diluted fruit juice
(one part juice to 10 parts water), a fruit or vegetable at the same time as the iron-rich food. This is particularly important
with non-meat sources of iron (such as spinach and lentils), as they are less well absorbed than the iron in meat. For
example, give your toddler orange juice with a breakfast cereal, shredded cabbage stir fry along with paalak gravy, or a
fruit salad containing both fresh and dried fruit. Fruits and vegetables which contain Vitamin C include orange, tomato,
guava, sweet lime, lemon, papaya, broccoli, cabbage, capsicum and coriander.
If your toddler has a balanced diet she is probably getting enough iron. Too much iron (for example, a toddler having iron
supplements when already eating a balanced diet) can be dangerous. If you're still worried that your toddler isn't getting
enough iron, talk to your doctor before you give any iron supplements.
While iron deficiency anaemia is the most common form of anaemia, there are several other nutrients besides iron that
are required for the formation of haemoglobin or red blood cells, like folic acid, Vitamins B12 and B6, Vitamin C, Vitamin
E, protein and copper. A deficiency in any of these can also cause nutritional anaemia.
To prevent this, your doctor may prescribe supplements containing Vitamins C and Vitamins B1, B2 and B6 till 3 years of
age or till your toddlers diet is more wholesome. Some parents may be reluctant to give iron fortified supplements for fear
of their child developing constipation, wind, colic or diarrhoea and while these fears have been shown by studies to be
unfounded, the effects of iron deficiency are far more severe.
How can I teach my child to avoid junk food?

The foods and tastes that a child experiences in the first year of her life play an important role in establishing her
preferences. Salt and sugar are best avoided in the first year while she is still learning to like natural tastes. Instead
introduce your child to a variety of foods including fruits, vegetables, grains and legumes.
Once your toddler is weaned and eating most of the family food, it is important to lead by example. If she sees the rest of
the family eating well balanced meals and not being picky about the food they are served, she is more likely to do the
same. On the other hand if chips, salty snacks (namkeens), fried foods like samosas and vadas, instant noodles and
soups, ghee laden sweets (mithai) and aerated drinks are consumed frequently at home, it may be difficult to refuse when
she asks for them. Its easier not to keep aerated drinks and snacks at home or atleast out of sight to prevent a cola and
chips habit.
If there is an older sibling or cousin who is allowed aerated drinks, juices and processed foods like chips and cookies,
then you might have to creatively convince your child that there are certain foods which can be consumed at certain ages,
emphasizing that it is not an everyday affair. When eating out, if she sees you eating foods other than burgers, pizzas and
chaat she will not look at restaurants as being all about junk food.
Talk to your child about the importance of eating the right kind of food and how it helps form a healthy body. The stories of
carrots for healthy eyes and milk for strong teeth may work with young toddlers but shouldnt become a monologue at
every meal. Instead show her a food pyramid and explain the different food groups in a fun way. If she refuses carrots,
offer other foods which contain Vitamin A. Dont make sweets or snacks a bribe for eating her main meal, as this
immediately elevates their value. Instead, as her understanding increases, educate your child about the benefits of
healthy eating.
Healthy meals need not be boring; plan meals which appeal to your child without compromising on their nutritional value.
Dessert could be a fruit salad with a spoon of whipped cream served in a colourful bowl. Sandwiches filled with a tasty
yoghurt coriander dip and sliced tomatoes or a grilled burger patty made out of minced chicken prepared at home can be
as tasty as their store bought counterparts. But dont ban junk foods completely; when consumed in moderation and
occasionally, it can prevent overeating when she gets an opportunity elsewhere.
Avoiding junk food is a question of being able to make the right choice. With proper guidance and a variety of options, you
can help your child develop the ability to choose the right foods.
I'm trying to get my 13-month-old son to drink from a

beaker or cup, but he refuses and will only drink
from a bottle - help.
Your problem is very common -- lots of toddlers get very attached to bottles. But it is worth persevering. Doctors
recommend that babies are to be gradually weaned off bottles after their first year. The reason for this is that drinks flow
very slowly through a nipple which can make the drinking process take a long time. If your son is spending a long time
with a nipple in his mouth it may delay his speech.
The Indian Dental Association recommends weaning the child from the bottle by the first birthday since bottle feeding
beyond the age of 12-15 months, especially night time feeds, increases the risk of childhood dental caries. Drinking from a
bottle can cause liquids to pool around the teeth, and the bacteria in your child's mouth can change the sugars in the drink
into acids that can dissolve tooth enamel, causing tooth decay.
Introducing a sipper or a cup with a soft spout long before you intend weaning makes it that much easier when you finally
take the bottle away. You can try offering water from a sipper initially when your baby is as young as six or seven months
old, although some babies take a bit longer to get used to them. You can then graduate to a colourful glass or cup with a
soft spout. If you are using colourful plasticware, ensure that you buy only branded food grade utensils.
Even though your son is now a toddler, you could still try starting with a cup with a soft spout, or bottle-to-cup trainer cup
(a bottle with a nipple much wider and flatter than usual), which might feel more familiar to a bottle-loving toddler than a
hard plastic spout. Show your child how to raise the cup to his mouth and tip it up to drink from it. You can then move on
to an open lidded cup with handles.
If you're using a trainer cup which has a non-spill valve, it might make drinking a less messy experience, but your toddler
has to work much harder to get at the drink. Try taking the valve out so that the liquid flows more freely, or use a lidded
cup without a valve. Some parents teach their children to use open cups from an early age and dispense with lidded cups
entirely. Though there might be a few spills initially, they soon learn not to tip it forward.
If you prefer to give a bedtime drink in a bottle, make sure it is only water or milk. Dentists advise parents against putting
fruit juice in a bottle and recommends using a cup instead.
If you are finding that your toddler won't drink well from a trainer cup, keep persevering and try and stay relaxed about it.
Pick a colourful cup which has a picture of a cartoon character, animal or has bold and colourful patterns -- this will attract
his attention. You could try leaving the cup around the room and simply let him take it in his own time. For sometime, the
cup may be just a toy, but eventually he will start drinking from it. Just check that he is wetting lots of nappies and contact
your doctor if you have any worries.
Once he starts drinking water from a training cup, you can start putting other liquids in it for him to drink at mealtimes. It
might take anywhere between three to six months before he completely gives up the bottle, so dont despair!
Here are some tips from BabyCenter parents which might help you.
If your toddler really doesn't like using trainer cups you could be brave and try a normal cup - filling it with a centimetre or
two of liquid so that if it is spilled, it won't make a huge mess. You could also try a straw.
Kumud
If your child wants to drink from a regular cup, help him. If he likes to hold the cup himself, encourage him to use both
hands, help him pick it up, and then keep your own hand at the ready to catch it or ease it back down onto the table once
he's done. Vanitha
Take a drink from the cup yourself and encourage your toddler to copy you. Put a tiny bit of fluid on the mouth piece so
that your son gets a taste and realises that there is a drink in there.
Christine
I let my daughter her play with plastic cups so she could get used to the feel of them. Laila
Try a Doidy cup - it's a slanted cup which is easy to drink out of and babies and toddlers can easily see inside what the
contents are. Fatima
For an older toddler, it would be worth taking them to the shops to choose a cup they like. Bottles with a flip-up top don't
require a sucking action. I think it would be worth trying a few different cups and seeing which one your toddler likes.
Renuka
How do I keep my in-laws from forcing food on my

kids?
It is difficult when the amount and type of food your child eats turns into a power struggle or a debate on the values you
are teaching your child.
Many grandparents are of the view that "everything on the plate must be cleared". If not, it usually meant no desserts or
making the child sit on the table until all the food on his plate was finished. This not only puts your child off eating and
turns the table into a battleground but also diminishes your childs natural ability to understand that his body has had
enough and he is feeling "full". Often this may lead to weight problems such as obesity -- since the child doesnt know
when to stop eating.
To begin with, you could sit down and have a small chat with your in-laws -- you will be surprised how effective honest
communication can be. Tell them how you feel with tact, about how much your child needs to eat and that forcing food
down his throat is not an option. If you find it difficult to talk to them, you could take your doctor into confidence and have
her suggest a diet and meal plan, so that your in-laws know exactly what the doctor has advised.
You could also ask your husband to speak to her. Maybe he can even come up with a great solution to handle this touchy
subject.
Share articles on nutrition and health from newspapers, magazines and websites with your in-laws -- this will make them
aware of the changing times and needs.
Try to be a little accommodating - if your child loves the gaajar ka halwa or aloo puri that your mother-in-law prepares, let
him have an extra helping. This approach works best as it gives your mother-in-law a sense of belonging and
appreciation.
Remember that in the end your in-laws do mean well -- after all grandparents look forward to seeing their grandchild grow
up healthy and happy.
How do I stop my two-year-old from playing with her

food?
It may be difficult to stop your child from playing with her food overnight, but how you respond when she does can
gradually bring about change in her behavior.
Although it may be tempting to scold her for playing at the table, try not to. Two-year olds are at an age where they find it
difficult to sit in a place for more than 15 minutes at a time. They have short attention spans and get easily distracted. So
try to engage her attention by talking to her and asking her questions.
As part of their growing independence, she might insist on feeding herself; encourage her by keeping one dish aside for
her like peas curry or pieces of chapattis, while you feed her the major portion. It may make a bit of a mess but it will keep
her interested in finishing her meal and eventually teach her to eat on her own. If she just plays around with the food and
doesnt eat, gently remind her that food is not for playing but for eating. The point is to avoid turning mealtime into a
battleground or into a manners lesson.
Try to eat at least one meal as a family so that she can learn by example. If she refuses to eat something, avoid asking
her what she wants, instead if she sees everyone eating whats on their plate she might gradually learn not to be fussy
about food.
Your child may also be playing with her food because she's not hungry. To remedy this, don't let her snack for at least an
hour before meals so she will have the appetite to eat when it's time. If she has eaten most of her meal and seems like
she has had enough, dont force her to finish whats on her plate or carry her around the house trying to distract her while
feeding.
Kids will eat when they're hungry, especially active 2-year-olds who need an endless energy supply to fuel their growing
minds and bodies.
How much water should my toddler drink every day?

How can I make him drink more water?
Water plays a vital role in how the body functions; it regulates body temperature by allowing it to sweat, it carries waste
away in the urine, and it moves nutrients and other substance throughout the body. Active toddlers require a lot of water to
replace the fluids they lose, especially during warm weather.
According to the Institute of Medicine, a child between the ages of one and three needs about 1.3 liters of water a day.
Since their body weight is much less than those of adults, toddlers can become dehydrated easily; they also tend to
ignore their thirst while caught up in play. By the time your child realizes he is thirsty he may already be mildly dehydrated
and he will most probably ask for water once he feels tired or a bit dizzy.
Fever and other illnesses may increase his need for water while colder weather may make lower his intake. It is important
though, to have a rough idea of his fluid intake during the day. If your child is drinking enough water, his urine will be light
coloured or colourless.
Good hydration helps children to maintain a healthy weight, improves concentration levels and reduces the risk of chronic
disease as well as common toilet problems like constipation and urinary tract infections.
For younger children who may not be able to tell you when they are thirsty, offer water every time you get yourself a glass,
preferably every hour. Keep water within easy reach in their own special water bottle or sipper so that they can drink when
they feel like.
Offer your child a drink of water if he wakes up at night. Children may drink more water during the heat of summer if it is
given chilled; you can mix room temperature water if you dont prefer giving chilled water to your child.
Water intake also gets a boost from the water content in the food and drink your toddler has during a day. This includes
milk, juice, soups, yoghurt, dal, etc. But plain water still remains the best way to make sure your toddler is well hydrated
without packing in excess calories.
Packaged juice or squash with excess sugar and low nutritional value, should be kept to a minimum and not be given in
excess of 120-180 ml for toddlers. Aerated drinks should preferably be avoided completely till they are older; each 240ml
of an aerated drink contains not only 100 empty calories but also caffeine which besides being addictive, may make him
urinate frequently and lose more body fluids than he is gaining.
If your toddler is not drinking enough water, dilute juice with equal parts of water before giving it to him. Or whisk two
tablespoons of yoghurt with a glass of water and a pinch of salt to make refreshing chaach. A fresh lemon or orange
squeezed into half a glass of water with a pinch of sugar/salt is another healthy alternative.
I hear that mixing different flours for roti is a good way

to increase its nutritional value. Is this true?
Flour or atta is mainly produced by finely grinding grains, which are mostly a good source of carbohydrates. Often
different flours such as that of nuts, tubers, seeds and legumes are also used and mixed with grain flours to increase the
nutritive value of the flour. Such add on flours are rich in proteins, vitamins and calcium and make your childs roti or
parantha nutritious and healthy.
Some of the flours that you may want to consider mixing with regular wheat flour include the following:
Arrowroot or paniphal flour is commonly used when fasting. It is easy to digest and rich in calcium and potassium, and
often recommended for children.
Buckwheat or ragi / nachni is rich in protein and nutrients like calcium, magnesium and B vitamins. You may be
already giving your child ragi / nachni as a breakfast cereal. Adding it to wheat flour fortifies the flour and makes rotis and
paranthas more nutritious for your child.
Corn flour or makkai ka atta is protein rich and also provides other nutrients to the body. It is a little difficult to roll the
dough to make rotis; mixing it with wheat flour may help. It is a good idea to prepare the rotis right before you are ready to
offer them to your child.
Soya bean flour may be added to wheat flour to fortify it with protein, calcium and other nutrients.
Chickpea flour or besan can also be added to wheat flour.
Sweet potato flour or flour of meetha aloo is rich in carbohydrates and fibre.
Flour of Bulgar wheat or dalia is rich in fibre and is especially useful if your child is constipated.
Millet or bajra flour is rich in B vitamins and several minerals including iron, phosphorous, magnesium, calcium and
zinc. It is considered to be good for children and people with allergies.
Flour of oats or Jaee adds B vitamins, vitamin E and minerals such as calcium, copper, zinc and iron to your childs
rotis.
Rice flours are an excellent source of protein, calcium and phosphorous.
Flour of brown rice in particular is a good source of B vitamins.
You may also use finely ground nuts, such as almonds and cashew nuts and add the powder to flour. Sometimes flour
may be used as a filling rather than mixed with dry flour to make the dough.
In Uttar Pradesh, the flour of roasted gram or sattu is commonly used to stuff rotis. Preparing the dough with vegetable
stock or adding finely chopped green leafy vegetables such as spinach or palak and fenugreek or methi are interesting
variations to make your childs rotis more nutritious.
Is it okay to substitute proper meals with milk if my

baby is not eating well?
When your baby is not eating well, it is understandable that you may want to give whatever she likes to eat or drink. This
is fine if you are doing it occasionally. For example, if your toddler has had a proper breakfast and lunch and is just not
interested in another meal, you could give her a glass of milk as a substitute.
However, if you are regularly substituting a meal with a glass of milk, your baby will not get the proper nutrition that other
food groups such as vegetables, fruits and cereals provide in your babys diet. Although milk does provide nutrients such
as calcium, it is not a complete food.
Identify why your toddler has not been eating well. Has she been unwell recently and has that affected her appetite? Or is
she teething? Often young children become fussy eaters if they are coerced into eating more than they want to. Don't
pressure your toddler to eat more when she has indicated to you that she has had enough. Never insist she finishes
everything on her plate.
Some children do not like to eat on their own and are happy eating with friends and family. You could let your toddler join
your family during meal times. Offer her food while the rest of the family eats and she may start enjoying food. Invite a
friend from her playschool or neighbourhood over for some snacks. Your toddler may eat better when she is with her own
age group.
Many toddlers are simply too busy to eat and often choose playing over eating. She may find it quicker to gulp down a
glass of milk and get back to play rather than chewing food.
Try and cut back on her milk intake by limiting it to a couple of glasses a day. Offer her different finger foods such as
chopped fresh fruits, chopped and steamed vegetables such as carrots, potatoes and beans, pieces of moong dal cheela
or a pancake. You could also include other forms of dairy products, such as paneer or cheese as well.
Most young children eat less on some days and more on others. If this is the case, then you may need to keep a track of
how much she has been eating over the past week. If however, she has stopped eating or drinking for more than a day, it
may be a sign of illness and you may need to call your doctor. Your doctor may also prescribe multivitamin or iron
supplements if needed.
My friend suggests I give my toddler raw egg beaten

and mixed in a glass of milk to help him increase his
weight. Is this safe?
In the past, body builders have been known to down glasses of raw eggs mixed with a glass of milk but nutritionists
recommend that babies, children and pregnant women not be served raw eggs.
They may cause food poisoning if the eggs contain salmonella bacteria. It is a good idea to ensure that your baby is
served well cooked eggs with firm whites and yolks. It is best to avoid giving your toddler foods that contain raw eggs,
such as chocolate mousse, uncooked cake mixture and mayonnaise.
The manner in which eggs and poultry are handled and prepared, has become especially important, in view of the bird flu
epidemics that have occurred in the recent past.
My mother-in-law says I should add a bit of sugar to my

babys milk, as this will help digestion. Is this true?
Traditionally children have been served milk with sugar because adults tend to think that they may find the natural flavour
bland, and sweetening it may make it easier to drink. Milk contains adequate milk sugars and does not require refined
sugar to be added to it.
There isnt adequate research to suggest whether sugar can aid in digestion of milk. Adding sugar to your babys milk may
increase the chances of the drink fermenting. Instead it may be a good idea to get your baby used to unsweetened
unflavoured milk. In case you do wish to add sugar to your babys milk it is recommended that you use milk sugar instead
of sugar derived from sugar cane. It is less sweet and mixes easily with milk and may be available at a local pharmacy.
It is important to begin caring for your babys gums and teeth early on. And avoiding giving her sugar in her food may go a
long way in taking care of her teeth as well as developing healthy eating habits.
Is thumb-sucking an indication of hunger?

Thumb sucking is one of the earliest habits an infant develops, sometimes in the womb itself. The sucking reflex is one of
the strongest in children and is geared to help them to feed and survive. Thumb sucking is a habit formed out of the
sucking reflex and is known to have a soothing and calming effect on children.
Babies tend to suck their thumb when they are lonely, bored or sleepy. Most babies usually grow out of this habit between
three to six years. The need for sucking is separate from that of feeding and thumb sucking isnt necessarily an indication
of hunger. If your baby sucks his thumb just before his feed time then it could be hunger, but if he sucks his thumb after a
feed it may just mean that he feels the need to suck some more.
A bottle fed baby who finishes his bottle in 10 minutes might need smaller holes in the nipple which can then satisfy the
need for sucking by taking more time to finish the bottle. Breast fed babies can be allowed to suckle as long as they want
so that they dont feel the need to suck on their thumb.
If observed carefully, you may notice that the times when he actually sucks his thumb -- after a warm bath, in front of the
television, in the car seat, in the cot just before falling asleep or trying to get back to sleep at night after a feed -- may be
times when he is more bored or sleepy than hungry. Thumb sucking just before mealtimes or in his sleep on occasions
when he has a smaller feed than usual before bed may point to hunger and are usually easier to make out.
Toddlers who can articulate their needs and tell you when they are hungry may suck their thumb just for the comfort it
provides; for some it is a sign they are sleepy. As a parent you know your child best; so use your judgement!
I think my toddler is overweight - what should I do?

Most parents need reassurance that their child is growing and developing normally. Sometimes you can be totally
confident that they are, yet a chance remark from someone, such as, "She's a big girl, isn't she?" can completely ruin your
peace of mind. Or you may worry that your child's weight is increasing too quickly because she needs clothes for an older
child or because she seems to have too much fat on her tummy or legs.
The first step is to find out if your child is actually overweight. This can be done by measuring both her weight and height
and plotting them on her percentile chart in her medical record book. This is usually done by your paediatrician who would
be tracking her physical progress at her check ups including her head circumference.
If your doctor advises you that your child is overweight or in danger of becoming so, don't panic. The solution is to adjust
her diet and encourage her to exercise more. The problem is that she is taking in more calories than she is using up. All
children need daily exercise and most toddlers are on the go all day, but some need more persuasion to be active.
Take your toddler to the park and let her run around, or take her on a short walk to the shops or to playgroup (and be
prepared for a lot of dawdling on the way!). Play some peppy music and dance with her. Also including a regular routine of
exercise to your own schedule will encourage her to exercise. Limit television watching and encourage her towards
physical activities like cycling, dancing or playing outdoors. Walk when you can with your toddler to the nearby market or
park instead of taking the car everywhere.
If your child is at nursery or at a day care centre while you are at work, do find out how much exercise she is getting
during the day as well as if she is getting frequent snacks or sweet treats.
Your doctor may ask you to keep a food diary which can be very useful in helping you to work out the amounts of food and
calories that your child is having. It involves noting down all the food and drink that your child has during a certain period
so that your doctor can review it and have a correct picture of her eating habits. If you have a relative or a babysitter at
home taking care of your child, guide them on the correct way to do this. Remember to include all drinks, including fruit
juice which can add a lot of calories to her intake.
Helping your child eat healthy and balanced meals may also require a change in the eating habits of your family.
Steaming, baking and stir frying require less oil than deep frying. Children learn best by observing and so she will learn to
enjoy foods that you like and also avoid foods that you do.
Some toddlers enjoy the comfort associated with sucking on a bottle of milk. This means that they can sometimes drink
more milk than they need. Toddlers of 2-3 years only need approximately between 400ml and 500ml of milk a day, which
usually works out to be approximately two or three small drinks of milk, plus small amounts in cereal and other foods.
Encourage the use of a cup or glass rather than a bottle. Once your toddler has had her two or three drinks of milk, you
could water down any further drinks, and if she needs a bottle during the night try to use plain water.
Until your child is two she should drink full-fat milk, but you can switch to semi-skimmed or toned milk after that. Semiskimmed milk is lower in fat and has fewer calories.
While toddlers usually burn off calories, you might want to cut down on excessive fat in her meals like ghee laden sweets
and deep fried snacks. Adding ghee (clarified butter) to all meals or cooking all her meals in ghee may also contribute to
excess calories.
Children can also put on weight too quickly if they eat too many snacks between meals, especially sweet snacks. If your
toddler needs a snack make it a savoury one, such as a piece of cheese, a fruit, murmura (puffed rice) or breadstick. Aim
to give your child five portions of fruit and vegetables each day. Not only are they an important part of a healthy diet, they
are also low in calories.
Store bought fruit juices and fizzy drinks have a lot of sugar in them and while low in nutritional value are high in calories
and should be limited. Chocolates and candy should be an infrequent treat and not used as bribes - they are not only
high in calories but also contribute to tooth decay.
If your toddler isn't keen on vegetables, try making them into soups. However, avoid thickening soups with corn flour,
which only adds calories. Also you could create fruit and vegetable smoothies. Parathas made with little oil, or rotis stuffed
with vegetables are also a good way to ensure that your child eats her vegetables. Cooking meat or dal with vegetables
will also help provide her the required amount of vegetables. You could also use a vegetable broth instead of water when
cooking curries.
As she gets older, if you involve your toddler in buying, preparing and cooking vegetables she will be more likely to want
to eat them. Add them in small quantities to the foods they like - vegetables can be added to idli batter, grated carrots to
dosas, peas in upmas and mushrooms in soups and pastas.
Check the size of the portion of foods that you are giving your toddler; she will need less than older brothers and sisters.
Serve her small portions and then allow a second serving if she asks for it. Never force or encourage her to eat when she
does not appear to be hungry. Children have variable appetites, just like adults. It is very common for toddlers to go
through days or weeks of eating only very small amounts and then to change to eating large amounts for a few days. If
children are offered food, they will usually take what they need when they need it.
Adapted February 2008
I think my toddler is underweight - what should I do?

As a parent you need to feel confident that you are giving your child a healthy diet and it can be very worrying when you
feel that your toddler is not gaining weight as he should. There is some evidence that poor weight gain in early childhood
can affect some aspects of child development, which is why health professionals stress the importance of all children
having a well-balanced diet with the right amount of nutrients for their age.
Before you start to panic, you need to establish that your son is actually underweight. Ask your doctor to measure his
weight and height and to plot them on the percentile charts in the record book which he maintains. Don't be tempted to
weigh and measure your toddler yourself as doctors use equipment which is designed specifically for use with children.
Your doctor will look at your toddler's weight and height, his previous pattern of growth, and at the weight of you and your
partner. Some children are genetically predisposed to be on the skinny or slim side, particularly if their parents are also
slim (or were slim as children). Only then can they say that he is either at risk of becoming underweight or is underweight.
If your toddler is underweight, it is probably due to one of these reasons:
He may simply be not taking enough energy (calories) in his diet. Some children have fast metabolisms and are very
active. If his diet does not keep pace with the amount of calories he is burning off during the day he will lose weight. If he
goes through prolonged periods of fussy eating (also called "selective eating"), this can also cause him to lose weight,
which can be very distressing for all involved.
He may be losing too many calories. This could be caused by temporary illness - e.g. a tummy bug which has caused
sickness and diarrhoea. Diarrhoea may also lead to malabsorption of foods - which means that his body cannot absorb
the nutrients from foods into his bloodstream, causing him to lose weight. Your child may also have worms in his stomach.
Consult with your paediatrician for appropriate medication.
Children who have been unwell, or who have chronic infections or heart disease may also need increased calories.
Occasionally, being underweight can be a sign of an underlying medical condition, which is why it is important to contact
your doctor if you are concerned about your child's weight.

Whatever the cause of your child's weight loss, it may help if you increase your child's calorie intake with balanced and
nutritious meals. Dont overdo with oily or sugary foods. Keep a record of what your toddler is eating over a period of time,
say a month, noting down everything he eats and drinks and the quantities; it may throw up a few things about your
toddlers actual diet. Though you may be serving him one chapatti and some rice for dinner, he may be finishing off only
one fourth of the chapatti and a third of the rice. Similarly, if there is one more than one person responsible for feeding
him, the record might be able to pinpoint his actual intake in your absence.
Toddlers have small tummies and yet can be very active, so if your toddler is slow to gain weight, you may have to
increase the calorie content of what he is eating without increasing the quantity. There are several ways to do this:
Ensure that all dairy foods are full-fat rather than low-fat, e.g. milk, fresh cream, yogurt, cottage cheese or paneer and
cheese. You can give your child a variety of dairy foods such as shrikhand, mishti doi, smoothies with high calorie fruits
such as bananas, sapotas and mangoes.
Try adding a small amount of butter or ghee to savoury foods such as dal or stuffed parathas. Prepare the dough with
cooked dal and stuff parathas with cooked vegetables such as cauliflower and carrot, or with cheese and paneer. Half a
teaspoon of ghee or butter can be added to a savoury dish of meat and vegetables without your child being aware of it.
Try alternating butter on toast with peanut butter (for children from families who don't not have a history of nut allergy)
and adding roasted crushed peanuts instead of bread crumbs while preparing cutlets. Peanut chutney with idli or dosa is
also a good source of calories. Other nuts like walnut, almond and cashewnut can also be included in his diet in various
ways; powdered walnut can be added to baked goodies, almonds can be added to kheers and puddings while cashewnut
can ground into a paste and added to thicken gravies
Use mashed potato as a base to which you can add butter, grated cheese, or baked beans. You can also use mashed
potato to thicken a curry.
Offer healthy and tasty snacks such as fruit chat, chicken mayonnaise or coriander chutney and cheese sandwiches.
Use mayonnaise, hung curd dip made from full fat yoghurt (unsweetened shrikhand) or salad cream as a dip for raw
vegetables.
Try giving your toddler avocado, which is high in calories and full of vitamins and other nutrients and can be made into a
dip or mashed into potato.
Give your toddler some mashed banana with full-fat yoghurt (shikran can also be made with banana and milk)or fresh
cream as a dessert.
Give your child roasted dry fruits such as cashew nuts (kaju), raisins or (kishmish) and almonds as snacks. You could
also dry grind almonds into a fine powder and add to your childs glass of milk. In the winters add a strand of saffron while
boiling milk for your child. This will help keep him warm and is said to increase immunity. Some mothers also swear by
adding a drop or two of sweet almond oil to their childrens drink of milk.
Your child should ideally eat at least 2-3 servings of fruits, these provide him essential vitamins and minerals and
roughage to keep digestion and absorption easy.
Coconut is high in calories and adding coconut milk or grated coconut to your toddlers food can also help increase his
calorie intake.
In the hills of Garwhal, khuta or a soup made from the hooves of a goat is believed to be rich in calories and nutrients. It
is usually served in the winters as it is believed to generate a lot of heat in the body.
Make your toddlers food look appealing and interesting. Cut up his parantha into interesting shapes. This will help him eat
on his own. You may also consider packing some food in a tiffin and having a picnic in your garden, terrace or even or on
the floor of your bedroom.
Your toddler may eat more by having mid-meal snacks, but make sure that these are savoury snacks where possible, as
sweet foods can reduce his appetite for the next meal and possibly cause tooth decay.
Resist the temptation to give your toddler an extra bottle or drink of milk during the night as this may become a permanent
habit and will usually result in your child having less appetite for solids during the day. Similarly, many cups of juice or milk
in a day may fill up his small tummy and lessen his appetite at meal times.
Don't use high fibre foods such as wholemeal pasta and brown rice as it can reduce his ability to absorb essential
vitamins and minerals. High fibre foods also fill up small tummies much faster and toddlers take a longer time to feel
hungry.
It could be helpful to give your toddler a vitamin supplement specially formulated for toddlers if your child is breastfed or
drinking cow's milk as his main drink. (Toddlers who are drinking formula milk do not need extra vitamins as formula
already has vitamins added to it). This could increase the amount of iron absorbed from his diet, which in turn could
increase his appetite.
Children need to feel relaxed and comfortable to enjoy food and eat well. Try to have regular mealtimes and eat at a table
as a family whenever you can. Although you may be feeling very anxious, resist the temptation to put pressure on your
toddler to eat. Turn the TV off and concentrate on eating and chatting as a family, making mealtimes a sociable time. It
may even take a few weeks to increase his appetite and you need to be patient and calm.
If you toddler is striving for more independence and control then try not to let mealtimes become a scene of struggles; let
him feed atleast one of the foods on his plate, even if it means a little bit of a mess, and you can feed him the rest of his
food. Some toddlers prefer a certain texture of food or keeping dry and wet foods separate; some toddler might prefer
being fed with a spoon rather than by hand while others might prefer the reverse -- taking note of these preferences might
make him more receptive to meals.
Remember that toddlers have short attention spans and will quickly get bored with sitting at the table; so many toddlers
will eat more food in the day if they can have five or six small meals rather than three large meals. While a quick break
and change of scene provides some novelty, carrying your toddler to the doorstep or window at every meal and extending
mealtimes in an effort to make him finish his quota, might make him more playful and distracted.
Twenty minutes is the most a toddler might be willing to sit in one place and attempts to cajole him to clean up his plate
after that might only make him more stubborn. It might be better to clear his plate once you are certain he isnt interested
and to wait for the next meal time in his routine.
As your toddler gets older start to involve him in food preparation like kneading chapatti dough, sifting flour or shelling
peas and in buying foods. Don't forget to offer him a wide variety of tastes, including foods which you may not enjoy
yourself.
My child hardly ever eats but seems to be growing fine.

Should I worry?
As long as your child is active and growing normally, she's most likely doing fine, even if she doesn't seem to be eating
enough. At this age, it's quite common for children to have trouble sitting down for proper meals, to eat irregularly, and to
be fussy about what they eat.
You may be tempted to force your child to eat more, but don't: The more you pressurise her the more she'll resist and the
less she'll eat. Instead, let her choose what she wants to eat, and how much. Don't worry -- she won't stay hungry.
However ensure that you offer her a range of healthy foods and eat them yourself so that you set a good example.
Discourage relatives from comparing your toddler to other children or talking about her eating habits in front of her.
It is important to remember normal growth is the best indicator of adequate nutrition, so if your childs height and weight is
in the optimal range (which your doctor can help you determine), then she is getting plenty of calories. Frequent cold or
fever is sometimes assumed to be an indicator of poor health; but they may also be due to your toddler being exposed to
the outside world more often than in her first year, for example, joining a playgroup or travelling. If you still feel her
immune system needs bolstering, consult her doctor at the next well-baby visit. Often what seems to be "frequent" to a
parent may be normal for that age.
Maintaining a food diary for a week or so to record what she eats can also give you a better idea of her diet. You will
probably find that she's eating better than you thought. If she seems to be eating less from one food group, say she
refuses chicken and lamb for a while, then try offering her other foods containing protein like eggs, fish, legumes and
pulses. If that doesn't work, you can always talk to your doctor about her recommendations to help meet your child's
nutritional needs.
My toddler insists on eating her meals on my motherin-law's lap -- what should I do?
It is important to understand why your toddler insists on sitting on your mother-in-laws lap while eating her meals. Does
she feel pressurised about eating her meals? Is she looking for a way to assert herself? Or is she just missing out on lap
time with your mother-in-law?
Often grandparents narrate stories during meal time -- an age old technique to hold your little ones attention. Perhaps
that is what interests her to sit on her grandmas lap while she eats her food. Do not insist that she get off your mother-inlaws lap; instead provide her an alternative which she may find interesting. Speak to your mother-in-law and you may be
able to reach an understanding where she can tell your toddler a story after her meal is over.
You could try buying a new feeding chair or any toddler size furniture, such as a chair or a table that your toddler would
love to sit on and eat. This will also make her feel independent.
Try offering her finger foods, such as chopped fruits, a cheese or paneer parantha cut up into little pieces to resemble a
smiling face and allow your child some freedom and control over the food she eats.
Let her participate actively in shopping for fruits, vegetables and groceries and help you put them away. You may also let
her choose one vegetable that you will be cooking everyday. This will give you some special time to bond.
You could also invite a couple of your toddlers friends over for a meal. This may encourage her to eat independently with
her friends.
Soon you will find your toddler creeping out of her grandmas lap wanting to eat by herself.
My toddler won't sit down and eat for more than a few
minutes. What should I do?
It isnt surprising if your toddler finds it difficult to sit down to eat at meal times; after all he has so much that interests him
and keeps him busy. Children enjoy a predictable schedule where they know what to expect.
You may want to create a time table where you set aside a particular time every day as meal time or snack time for your
toddler. Knowing that a certain time is scheduled for his breakfast or lunch may make it less of a struggle to keep him on
the table. You may want to try calling him to the table with minimum fuss. If he is playing you may want to tell him that he
may play for five more minutes after which he needs to wash his hands and come to the dining table. Eating with the
family may help him settle down a bit.
Dont let the dining table turn into a power struggle. Allow your toddler some amount of freedom in selecting the foods he
would like to eat. A paneer parantha or a cheese sandwich can be cut up in a manner that is easy for your toddler to eat
independently. Unless he asks you to feed him, let your toddler eat by himself, even if he makes a bit of a mess. The more
involved he is in the process of eating, the more are the chances of him staying on the table for longer.
In case he is distracted you may want to recall his attention to his food. If he wishes to get down from his feeding chair or
the table, you may want to ask him if he is sure that he wants to go and let him go, try not to comment on his eating or
make a fuss. Make sure that you encourage his enthusiasm for eating independently.
According the child psychologist, Penelope Leach, forcing your toddler to sit on the table may risk his eating. In time he
will understand that it is good manners to stay at the table until everyone has finished eating.
It is a good idea to serve meals on the dining table only, instead of following your toddler around the house trying to get a
bite of food into his mouth. Snacks may be served with more flexibility. Children usually manage to eat enough to provide
them adequate nutrition and as long as he is growing well dont worry about him not sitting through a complete meal.
Should I give my toddler more than one vitamin a day if

his diet is especially bad one week?
No. There's never any reason to give your child more than the recommended daily dose (usually one teaspoon per day).
While an excess of water soluble vitamins like B vitamins may be expelled as waste from the body, excess intake of fat
soluble vitamins like A, D, E and K as well as certain minerals like iron could prove to be toxic. Also, an overdose of
certain vitamins could prevent the absorption of others, creating a nutritional imbalance.
Supplements are not a substitute for good food, so if your child seems to go through phases where he is very fussy and
insists on eating only certain foods (for example he refuses vegetables and chapattis and eats only noodles or rice),
remember that it is just a phase.
Keep offering him a variety of foods from the various food groups and he is bound to come back to his usual diet after a
while.
Do I need to give my toddler a vitamin supplement?

Yes, it would be a good idea to give your toddler a vitamin supplement specially formulated for young children. Children
need a range of vitamins to grow healthily and each vitamin serves a particular function in the body. Vitamins also help
our bodies absorb other nutrients, such as iron.
The Ministry of Health recommends Vitamin A supplementation to children between the age of 6 months and three years
and iron and folic acid supplementation up to the age of five.
The main reason for this is that it can be difficult to persuade your toddler to eat a healthy balanced diet every day. A
healthy balanced diet means eating five portions of fruit and vegetables a day (including vegetables which are served raw,
steamed or grilled, to conserve their vitamins) and having some lean meat or fish, or pulses (dals) or beans like rajma,
chana and lobia every day.
If your child has a good diet and a healthy appetite he might not need vitamins. (Read more about feeding your toddler
here.) Also calcium in the form of milk and milk products as well as green vegetables like spinach (palak), fenugreek
(methi) and broccoli are essential for his overall development. You can try recipes that use several vegetables with pulses
or meat. Sambhar, avial and meat stew can be made with vegetables such as beans, carrots and cauliflower.
As well as eating a balanced diet, toddlers and young children also need to spend time outside playing in the sunshine so
that their bodies can get enough vitamin D. This is because our bodies create vitamin D when sunlight falls on our skin.
(Remember to use sunscreen and be careful not to let your child burn in the sun.)
Vitamin D is needed for healthy bones. If children don't receive enough vitamin D, they may be at risk of developing
rickets. Rickets is a disease which causes softened and weakened bones, and it can lead to osteoporosis, which affects
bone density and causes fractures, in later life. Children from Asian, Black African and Caribbean families, or from cultures
who cover their skin up are particularly at risk.
If your toddler is still drinking formula milk rather than cow's or buffalos milk or breastmilk, you will not need to give him a
vitamin supplement, as formula milk contains added vitamins.
You can buy vitamin drops recommended by your paediatrician from your local chemist.
Do talk to your paediatrician if you are worried about your child's diet at all or if you are concerned that he is underweight.
We are strict vegetarians and our daughter-in-law

insists on feeding meat to our grandchild. What
should we do?
Have a discussion with your daughter-in-law about why she thinks that her child, needs to eat meat. It is important that
you express your reservations and concerns, and listen to her reasons for choosing non-vegetarian meals for her child.
Often people believe that children require nutrition that can be got only from meat. This isn't true, vegetarian meals can be
just as nutritious. What is important is that the child eats balanced and healthy meals that provide him all the nutrition he
requires. Talk to her about foods such as dairy products like paneer, cheese, soya and tofu that can provide your
grandchild with an alternate source of proteins.
However, if your daughter-in-law is also a non-vegetarian and wants to introduce her child to a similar eating pattern, then
you need to respect her choice in the matter. You could also reach a compromise where your grandchild eats vegetarian
meals until he is old enough to decide whether he wants to stay vegetarian or also eat meat.
My year old toddler is down with cold, cough and fever.

She is not eating well. What do I do?
A child who is running a temperature may not have much of an appetite. Her throat may hurt while swallowing; her runny
or blocked nose might make her cranky and restless. Amid all the myths and beliefs that come as advice, it helps to stay
calm and stick to simple things while feeding your sick child.
If your child isnt interested in eating dont force her; instead give her small meals interspersed with nourishing liquids.
High temperatures can dehydrate your child so give her small amounts of liquids every half an hour. These can include
water, soups, diluted fresh juices, coconut water and oral rehydration solutions.
Though the lack of appetite may sometimes be more worrying than the illness itself, remember that it is temporary and
she will soon be eating well again. While there is a belief that milk worsens a cold, there is no real harm in giving it if she
wants. In fact warm milk with a pinch of turmeric (haldi) is a traditional remedy for a bad throat. If antibiotics have been
prescribed for an infection, it may make the stomach intolerant to lactose, in which case it is best to avoid milk and milk
products for a week or so.
If your child is up to eating her normal diet, stick to light foods making sure it isnt too oily or spicy. These foods are easy
to digest and wont make her feel stuffed and full.
Citrus fruits such as orange, lime and tomato are best avoided for sore throats. Ginger tea (adrak ki chai) is a popular
adult drink to soothe colds; if you choose to give it to your child, do ensure that it is appropriately toned down since tea
and coffee can dehydrate children.
My 14 month old son is down with diarrhoea and

vomiting? He is not eating anything and Im really
worried. What do I do?
Diarrhoea and vomiting result in fluid loss and it is essential to make up for it to prevent dehydration. After every episode
of loose motions, feed your child a few teaspoons of liquids. These can include water, coconut water, butter milk, lassi,
barley water, lemonade or nimbu paani and lemonade with mint or nimbu pudina paani. You may also want to buy an
ORS or Oral Rehydration Solution pack from your local chemist, a few sips every hour of this solution could help maintain
the fluid balance in your childs body.
However, if your child is vomiting, wait for 15 to 30 minutes before giving a few teaspoons of water. Once that goes down
well, give him clear liquids like coconut water or watery rice gruel. It is best to consult your paediatrician if your child is
unable to keep any food down or is running a high temperature and seems to be getting dehydrated.
If your child is up to eating solids, you could offer light and soft food that is easily digested, such as moong dal khichdi, dal
soup, boiled potatoes, clear chicken soup, dry toast and curd with well cooked soft rice. You may want to avoid giving him
fruits that would burden the digestive system. Exceptions include apples and ripe bananas that have potassium and help
the body recover from diarrhoea. Stewed or baked apples are easier for the body to digest. It may be a good idea to serve
your child small and frequent meals as he may not feel up to eating much at one time. Try not to coerce or force him to
eat, give him a choice of foods and he may eat more than you expect.
If you are away from home then opt for packaged water instead of drinking tap water. It may be a good idea to avoid
giving your child milk, instead give him curd or lassi, that is easier to digest.
Sugar often makes diarrhoea worse so avoid fruit juices and other drinks. Avoid giving your child anything that is difficult
to digest such as raw salads and sweets or mithai. You may also want to avoid spicy and oily food, as well as very hot or
cold dishes such as ice-creams.
My toddler used to be such a good eater. Why has he

become so fussy about his food lately?
It's perfectly normal for young children to suddenly decide they will only eat a few foods and
refuse everything else - even foods they loved yesterday. They may eat these same few foods over
and over again at every meal, while turning up their noses at anything new. Experts call it "a fear
of new things" (sometimes called neophobia) and say that it could be one of those quirks that
humans probably developed to protect themselves as mankind evolved. You don't try new things
because you don't know if they're safe. Children like things to be familiar, whether it's their bedtime
routine or their cheese sandwich, so many children won't try new foods until they've been exposed
to them several times.
Picky eating can also be a child's way of exerting his independence ("You can't make me eat that")
and may have less to do with the actual food than his need to push the limits of your authority and
to assert some control over his life. This is why pressuring a child to eat often backfires. Finally, it
may seem like your toddler cannot sit still long enough to eat very much at one sitting because of
his short attention span. But children are generally good at getting what they need, even if it
doesn't seem like much to you.
One study showed that even though 49 per cent of mothers considered their children 'picky eaters',
all of the children in the study actually consumed a wide enough variety of foods to meet their
nutritional needs.
Here are some more specific tips on how to handle a picky eater:
Provide a variety of good foods for your child to eat at each meal.
Keep in mind that it takes multiple exposures to a new food for a child to see it as familiar and
OK to try. So, be patient. When you do offer a new food, simply place it on the dinner table with
everything else, and don't make a big fuss about it. Eventually, after he's seen you eat the food a
few times, he may feel more open to trying it himself.
Make meal times fun. Arranging his food in an interesting manner may arouse interest. Make a
smiley face with his rotis and vegetables or a shape his salad like a cowboys hat!
Limit the options at mealtimes.
"If you say, 'It's dinnertime. What do you want to eat?' your child will probably choose
something familiar to him, and he'll seem like a picky eater," says our dietician. "However, if you
say, 'Here's dinner,' he'll choose from among the foods you're offering." Of course, you can't offer
an entire meal of unfamiliar foods because your child simply won't eat them. Instead, offer a meal
that includes at least one thing you know your child likes. Create dinner time rules for the family,
for instance everyone has to have a serving of everything that is on the table. You can however let
your child control the amount you serve him.
Allow your child to eat by himself. Even if it is quite a mess to clear up, control the urge to feed
him. Children seem to eat more when they know they have the freedom to decide how much they
want to eat.
When introducing new foods, offer just one or two, and present them in small quantities.
If by some miracle your child is willing to try a new food, give him just a taste before putting a
whole serving on his plate. This way he won't feel overwhelmed - and it won't seem like a waste
of food to you.
Some children's palates are more sensitive than others.
They simply won't like the texture, colour, or taste of some foods. This is why a child will often
claim to dislike a food he has never even tried. Likewise, some children may have an aversion to a
food because it reminds them of a time when they were sick or has some other negative
association. If your child complains that a particular food will make him ill, stop offering that food
for a while. You can always try again when your child is a little older.
Whenever possible, let your child be involved in food decisions.
This includes shopping or making his lunch. This will give him a sense of control over his diet,
and he'll be more likely to eat something that he's chosen for himself. (This works best if you let
your child choose from a small selection of healthy foods you've already picked out!)
Ask your child to invite friends over for a meal or for tea. You may find him eating food he
usually passes up, simply because he sees his friends eating them.
As your child's world expands and he begins attending playgroup or nursery, his taste in foods
might broaden as well. When he sees his friends eating new and different kinds of food, it might
inspire him to eat new things, too.
Your child has an innate sense of how much food his body needs to grow and be healthy, and it's
his job to decide what he's going to eat. The best thing you can do is to provide a wide variety of
healthy foods in a positive, relaxed environment so that mealtimes will be enjoyable for everyone
involved.
Keep in touch with your paediatrician if you're concerned, but don't convey your fears to your
child. If you're constantly hovering over him at mealtime, wheedling, cajoling, and counting
calories, he's likely to become even more resistant to eating. Just continue to offer a variety of
healthy foods without making a big fuss, and trust your child to eat what he needs.
My daughter is 13 months old and will only eat food

with her fingers. When will she be able to feed
herself with a spoon?
Self-feeding is an important milestone in your baby's development, but it's important not to rush things or to try to force
your baby to feed herself before she's ready. Self-feeding with a spoon is a tricky skill for babies to manage, because they
are usually well into toddlerhood before they have the fine motor control to be able to put a spoonful of food in their
mouths. The bones in your baby's wrist also don't harden until about eighteen months, making it difficult for your baby to
bend her wrist and accurately reach her mouth.
At some stage, usually between nine and fourteen months, your baby may show signs that she's interested in feeding
herself with a spoon, but this is usually before she actually has the co-ordination skills to do it, which may take several
more months. Before your baby is ready to feed herself with a spoon, she will need to have mastered the pincer grasp,
which means that she is confidently able to pick up small toys and items with her thumb and forefingers. If she's not yet
able to do this, there is no point in trying to get her to feed herself with a spoon. Give her toy utensils and child safe cutlery
to play with; this will help her practice the skills required for self-feeding.
If your baby is happy feeding herself with her fingers, let her carry on doing so. Offer lots of finger foods - try lightly cooked
green beans or carrots, cubes of cheese, slices of banana or soft pear, for example. If you keep offering foods that she
can feed herself with, she will be less frustrated.
If your daughter will let you feed her, keep letting her get used to using a spoon by having one to play with while you feed
her. You can play a "spoon swapping game" - alternating the spoon you're feeding her with the one she is playing with.
Choose plastic spoons with soft tips that are gentle on your baby's gums. You can even buy spoons that change colour to
warn when your baby's food is too hot.
Try not to worry and let your baby go at her own pace. Remember that you've got plenty of time - bear in mind that most
toddlers don't master using cutlery properly until they're about four years old. If you are ever at all worried about your
baby's development, have a chat with your childs doctor.
Does your child take vitamins?
Some children are fussy eaters and their doctor may prescribe vitamin supplements to make up any nutritional deficiency,
while some parents dont believe vitamins are necessary on a daily basis for an otherwise healthy child
Do you cook separate meals for your child?
Does your toddler eat the same meal as the rest of your family or do you cook separate meals for her. Do you take out
food for your toddler before adding spices for the rest of the family?
Do you finish your toddler's leftover food?
Half-eaten chocolate bars, bags of crisps and biscuits, fish fingers and chicken nuggets...do you resist the temptation or
do you eat your toddler's leftovers?
Tip: Avoid scoffing unnecessary calories by squeezing washing-up liquid all over your toddler's leftovers. You'd have to be
either ravenous or mad to want to eat them then!
Do you let your child drink carbonated drinks?
Colas and other carbonated drinks have become part of our daily diet. Do you allow your child to drink it regularly, or only
while eating out or have you banned it completely from his diet?
Do you worry that your child is underweight?
Your child is healthy and active but compared to your cousins child or your neighbours chubby baby she seems positively
skinny. Do you worry that your child is underweight even though your doctor thinks there is no cause to worry?
Has your baby eaten fast food?

Those French fries and potato wedges which accompany the pizza delivery, the chivda or namkeen snacks
your older daughter eats after school, the samosa chaat ordered for guests at home, medu vadas and pakoris
on festival days has your baby got his taste of junk food yet?
How often does your toddler eat desserts?
Halwa, kheer, custard and other desserts are popular with most toddlers. How often do you serve desserts to
your toddler?
Is your child a fussy eater?

Does your little one eat everything he sees or does he turn up his nose at mealtimes
What milk does your child drink?

Some parents give pasteurised milk (also called "packet milk") that is available almost everywhere, while
others prefer fresh buffalos milk for toddlers for its fat content .
When was your child weaned from the bottle?

Doctors recommend weaning children from the bottle after the age of one, to improve their eating habits and
to prevent tooth decay. Hurried mornings, bleary eyed night feeds and fussy eaters may make it difficult to put
that into practice, and sometimes the bottle is all that will satisfy your child. So when was she finally weaned
off the bottle?

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Dealing with a sweet tooth

How should I handle desserts and sweets?

When and how should I introduce sweets to my baby?

How much sugar can my baby eat?

Unexpected candy and sweets

How to care for my childs sweet tooth?

Feeding a sick child: Light and easy recipes

Steaming hot soups

Rice gruel or kanji

Dalia porridge without milk

Food safety and precautions when eating out with a

One year old

Two to three year

How and when should I introduce fish to my baby?

When can I introduce fish to my childs diet?

How do I know if my child is allergic to fish?

What type of fish should I offer first?

What types of fish should I avoid?

How to buy the freshest fruits & vegetables

How to buy fruits

How to buy vegetables

worm damage and dried kernels.

How to cope with toddler feeding problems

How do I know when my toddler is full?

What is the best way to cope with my fussy eater?

What shouldn't I do?

desirable than the savoury one.

What should I do if I am still worried?

How to feed your toddler

How can I encourage my toddler to be a good eater?

as snacks between mealtimes.

Which foods should I offer my toddler?

What should my toddler drink?

Which foods should I limit?

Which foods should my toddler avoid completely?

should not be given to children.

Do toddlers need vitamin supplements?

Mango recipes for toddlers

Ambe Saasam (Mango in coconut mustard gravy)

Papaya Mango Smoothie

Non-vegetarian meal plan by age: 12 months

Non-vegetarian meal plan by age: 24 months

Non-vegetarian meal plan by age: 36 months

1 fresh fruit or 1 fresh fruit or 1 fresh fruit or 1 1 fresh fruit or

A whole wheat cup moong 1 chicken nugget

cup deboned and

More sample meal plans:

Solids by age: 12 to 18 months

Making food fun

Solids by age: 18 to 24 months

Solids by age: 24 to 36 months

Vegetarian meal plan by age: 12 months

cubed into small cubed into

1 cup milkshake to 1 cup

cubed into small

Vegetarian meal plan by age: 24 months

1 fresh fruit 1 fresh fruit

cup cereal 1-2 idlis with

1 small rice Fruit milkshake

Vegetarian meal plan by age: 36 months

1 fresh fruit or 1 1 fresh fruit

Fruit smoothie 1 cup mixed

1 banana muffin cup steamed