What and how much should I feed my child?

As soon as your children turn 1, introducing them to solid food is the first thing that comes to any parent’s mind. Different sources suggest various types of food for children. Some parents may believe that cow’s milk may not be nutritious for your child but, an article in the magazine may say otherwise. But every child is unique and so is the food that you feed him. The food that may be good for your child may not be adequate for your friend’s child. However, the best thing you can do is to experiment by offering your child various types of foods with different tastes, textures and colors.

 

 

Here are some healthy food you can introduce to your children-

 

• Children aged between 1year -2 years :

1. Grain group: at least 3 servings per day
2. Whole wheat bread: at least one serving per day
3. Porridge: 1-2 servings per day
4. Fruit juices: at least 1 serving per day
5. Vegetable soups: at least 1 serving per day. Here are a few simple recipe– 4 Healthy Soup Recipes for 8 months+ babies and Toddlers | Soup recipes for Babies and Toddlers – YouTube, Baby Food Vegetable Soup recipe – YouTube

 

• Children aged between 3 years -5 years :

1. Seasonal fruits: at least 1 fruit per day
2. Mashed vegetables: at least 3-4 servings per day
3. Cooked eggs, poultry, and seafood: at least 2 servings per day (optional)
4. Dairy products like milk, yogurt, cheese: at least 2 servings per day
5. Iron fortified cereals like oats, barley, raagi, wheat: at least 3 servings per day

 

• Children aged between  5 years – 7 years:

1. Dairy products like milk, yogurt, cheese: at least 2 servings per day
2. Lean proteins like beans, chicken, turkey, fish, eggs: at least 2 servings per day
3. Fresh fruits and green leafy vegetables: at least 3 servings per day
4. Healthy fats like peanut butter, avocados, sunflower seeds, ghee: 1-2 servings per day
5. Grains like raagi, barley, jowar, oats, multigrain bread, wheat pasta: 3-4 servings per day

 

• Children aged between  7 years  -9 years :
  

1. Lean proteins like chicken, fish, eggs, kidney beans: at least 3 servings per day
2. Fresh fruits and seasonal fruits like mango, jackfruit: at least 2 types of fruit per day
3. Dairy products like milk, cheese, paneer, yogurt: at least 3 servings per day
4. Healthy fats like ghee, butter, peanut butter, olive oil: at least 2 servings per day
5. Grains like rice, barley, oats, wheat: 2-3 servings per day

 

 

 

In addition to a healthy diet, parents should make sure that their child drinks plenty of water every day. Hydrate your child with liquids at regular intervals of time. You may also add flavors to plain water if your toddler resists plain water to keep them hydrated. 

 

Parents should also make sure that solid foods like nuts, seeds, dry fruits should be soaked for some time before feeding children. Foods like whole grapes, large pieces of meat, poultry are supposed to be broken down into tiny pieces to avoid choking. 

 

 

Do not be alarmed if your child does not always clean the plate. Many toddlers resist eating certain foods or insist on eating only one or two kinds of foods at this age. Force-feeding might sprout new problems for you and your children. But if your child resists eating their meals continuously, consult your pediatrician for an optimal solution. 

 

Jumpstart Preschool

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