Nourishing Meals for You and Your Little One

Your child’s balanced plate

Children do well with a variety of foods across the day, in portions suited to their age and appetite.

• A grain or millet such as roti, rice or ragi
• A protein like dal, paneer, egg or curd
• Colourful vegetables and fruit
• Regular meal and snack times

Cooking once for everyone

Prepare one base meal and adapt it: set aside a less spicy portion for children, mash or chop for younger ones, and add extra chutney or tadka for adults. Dal, khichdi, parathas and pulao adapt easily.

Family meal routines

Eating together at regular times, without screens where possible, helps children notice hunger and fullness and makes mealtimes more relaxed for everyone.

Lunchboxes and snacks

Simple, balanced tiffins such as vegetable paratha with curd, besan chilla, idli with chutney or poha with peanuts are easy to prepare. Add a fruit and keep packaged snacks as occasional choices.

Picky eating

Picky eating is a common phase. Offer new foods alongside familiar ones, keep portions small, involve children in washing or stirring, and avoid pressure or bribes. It can take many tries before a child accepts a new food.

Energy and self-care

Rest, a short walk, a few quiet minutes or asking family for help are part of caring for yourself — not a luxury. A well-supported mother is better able to support her family.