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Feeding a sick child: Light and easy recipes

For toddlers and babies aged nine months plus

+ere are a few recipes that are light and nutritious to help your child recover "uickly.

Steaming hot soups

Dal soup

Ingredients

cup arhar dal, cleaned and soaked in % cup water

# small potato, cleaned, peeled and chopped

-$ table spoon of finely chopped vegetables such as pumpkin or kadhu

#$% cloves chopped garlic

/alt and pepper to taste

Method

0ressure cook the daland vegetables with seasoning on high flame for 1$2 whistles.

ool and mash all the vegetables and dalwell. /train and serve warm.

omato rasam

Ingredients

Tomatoes -

% cloves of garlic

%$- black peppercorns

tsp of cumin seeds

Method

rush half a teaspoon of cumin seeds, -$ black peppercorns and % cloves of garlic and boil along with - tomatoes, half a

cup of water and a little salt for about #3 minutes.

4emove, mash well and strain tomato skins.

5eed as soup or mi(ed into well mashed plain rice.

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!ice gruel or kanji

Ingredients

% tablespoons raw or boiled rice

1$2 cups of water

/alt to taste

Method

4oast % tablespoons of raw rice or boiled rice lightly* cool and grind to a coarse powder.

)oil the powder in five to si( cups of water till well cooked.

&dd salt to it* it can be served as only gruel water after straining the rice, or along with the rice as a thin porridge.

"aya or #atu $aal soup %&amb trotter soup'

Ingredients

-$ lamb trotter pieces

# big onion

# tsp fennel (saunf)or cumin (jeera)powder

%$- peppercorns

% cloves garlic 6grated7

# teaspoon grated ginger

8 teaspoon cinnamon powder 6optional7

# whole cardamom 6optional7

1 cups of water

Method0ressure cook together the lamb trotter pieces along with # big onion, grated ginger and garlic, # tsp fennel (saunf)or

cumin (jeera)powder, two to three peppercorns, and 1 cups of water for -1 minutes 6%3$-3 minutes on low after the first

whistle7.

ool and strain, keep aside the meat and serve the soup warm.

(ixed )egetable Soup

Ingredients

'ne chopped onion

'ne bay leaf

'ne grated carrot

'ne grated potato

'ne clove of garlic

# tsp of oil

Method

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/aute one chopped onion, one bay leaf, one grated carrot, one grated potato and a clove of garlic in one teaspoon of oil.

&dd five cups of water and cook till the vegetables are soft and well done.

0ick out the bay leaf and run them through the blender till smooth.

0ut it back on the stove, add some salt and a pinch of pepper and serve warm with soft bread.

*lear )egetable Soup

Ingredients

# chopped onion

% cups of chopped vegetables 6cabbage, peas, beans, potato7

$1 cups of water

/alt to taste

Method

0ressure cook # chopped onion, % cups of chopped vegetables 6cabbage, peas, beans, potato7 and $1 cups of water.

/train the vegetables and serve clear soup seasoned with salt.

*lear chic+en soup

Ingredients

#33 g boneless chicken, cleaned well

$1 cups of water

-$ cloves chopped garlic

teaspoon grated ginger


Method

0ressure$cook all the ingredients on high flame for about #3 min, and then cook for another #1$%3 min on low flame.

ool and strain the broth and serve clear soup.

Variation:

5or a thick filling soup, add # small potato, cleaned, peeled and chopped and pressure cook along with the above

ingredients.

ool to room temperature and blend9puree the broth.

/erve warm.

*ool drin+s

Fruit &assi

Ingredients#9% cup chopped fruit of your choice# cup yogurt9curd

Method

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hop the peeled, washed and deseeded fruit and blend together with curd. You can add fruits like ripe banana. If youwant a more free flowing lassi add #9 cup water 6boiled and cooled7.Do not add any sugar $$ the fruits have enough flavour and natural sugar.

,imbu paani

Ingredients:uice of ; of a lemon# cup water

# tsp sugar0inch of salt0inch of rock salt 6optional7

Method/tir in the sugar into the water along with the rest of the ingredient and serve at room temperature. &nother variation ofthis drink may include adding well crushed mint orpudinaleaves that flavour the drink well and help the body recover.

Watery lassi

Ingredients1$2 tablespoon curd cup water/alt and sugar to taste

Method

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Scrambled eggs

Ingredients

# egg 6well beaten7

tsp oil or butter

%$- tablespoons milk

/alt to taste

# slice of soft bread

# teaspoon grated cheese 6optional7

Method

+eat half a teaspoon of oil9butter in a pan, pour in the well beaten egg, add milk and cook till soft and fluffy.

/prinkle grated cheese over the eggs.

/eason with salt and serve with soft bread.

-oiled potato salad

Ingredients

% boiled potatoes chopped into small pieces


:uice of a lemon

Method

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#1gm suji

#$% cups water

0ureed or steamed finely chopped9diced vegetables.

/alt to taste

Method

Dry roast about #1 gm suji 6without oil7 in a clean dry pan till it turns brown.

ook on low flame and keep stirring continuously otherwise the suji will burn. !eep aside.

In a separate pan add about # tsp of butter9ghee.

>hen the butter9ghee melts, add vegetable puree9boiled vegetables and fry.

&dd water and suji.

ook the mi(ture on a low flame till the time suji grains absorb water.

!eep stirring so that lumps do not form.

/erve after checking the temperature of the food.

,ote/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.

)egetable Sabudana $hichri

Ingredients

% tablespoons /abudana

# cup water

0ureed vegetables or steamed finely chopped9diced vegetables.

Method>ash and soak about % tbsp of sabudana in # cup of water till the time it doubles in si?e and grains become soft.

+eat oil9ghee in a pan and add few cumin seeds.

>hen the seeds start crackling add the pureed9steamed vegetables and stir well. @ow, add sabudana and mi( gently.

/prinkle some lemon juice over it 6optional7 and serve.

0ther options

A ornflakes with warm milk

A )oiled potatoes mashed well with a little milk and salt.

A )read or biscuits dipped in warm milk

A

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A Dalia porridge without milk

A /tewed apples

Food safety and precautions when eating out with ababy

5eeding 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. )esides 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.

+ere are some suggestions for food as well as ways to take care of your childs diet= when you are out and about=

0ne year old

)abies 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. @ot only is it important that the food should be safe and hygienic but it should also agree with her.

*ereals/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. >hile 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 pasteuri?ed 6packet milk7. If in doubt, use milk powder.

Water/Bse 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 C such as

small bread s"uares 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 "uality of service and good hygiene standards.

>hen eating at a new place, check the general cleanliness of the wait staff, table, crockery, linen and display counters

before trying it out. hoose 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.

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ra1elling/ong distance travel can be made worry free with a bit planning.

A arry fruits which your child likes C cheekoo, papaya or melon cubes and bananas can make "uick nutritious snacks.

0uffed or beaten rice mi(tures (chivda), cheeslings and biscuits in small "uantities can also keep them happy.

A heese 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. +owever, be

wary of fre"uent power cuts in remote places since refrigerated milk or other foods might get spoilt. >hen in doubt use

milk powder.

A )ottle fed babies will need to have their bottles sterili?ed* take along a portable sterili?er if you have one, or use

disposable bottle liners which can be changed for every feed. &nother option is to carry a vessel in which you can boil the

bottles if you have kitchen facilities in your room. arry more bottles than you normally use in case you are not able to

sterili?e fre"uently for some reason. >ashing bottles in warm water in a sink is not enough to kill bacteria and can lead to

stomach infections.

A 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 %33ml 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 C 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.

&void 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. 'nce opened, the contents have to be finished or refrigerated to avoid getting spoilt.

A &void feeding any new food which she is not used to in case it doesnt agree with her.

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in tomato sauce, roomali roti with dal or a peas pulao. /he may not be willing to try completely new foods with strangetastes and te(tures, so instead of forcing her to eat Thai curry and rice see if you can get some non spicy hile 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. 0lanes can be verydehydrating, so make sure she has plenty of fluids.

A 5ruit yoghurt is now available in most places and convenient if her milk intake gets reduced.

A &void foods like omelette sandwiches sold by vendors on trains, as well as foods which contain mayonnaise since they

spoil easily 65or e(ample $ sandwiches9burgers in stations and airport cafes7. In case of packaged food, check the e(pirydate before buying. 0roducts containing raw eggs such as mayonnaise based salads and sauces, soufflEs, prawncocktails and mousses should also be avoided.

A 4aw salads made from improperly washed vegetables, uncooked meat like salami and ham cold cuts and dishescontaining raw fish such as sushi are best avoided for children.

A &erated drinks and fruit juices are full of empty calories and not a substitute for good food. &void foods which contain alot of food colouring or hile it has e(cellent nutritive properties, fish is considered amongst the common allergens and hence it needs to beintroduced to children carefully and at the right time. J(perts advise that you avoid feeding fish to your baby until he is #3months old. Bntil this age your babys immune and digestive systems are under developed and may not accept the foodwell.

In the coastal areas of )engal and !erala fish may be fed to the baby before his first birthday. If you are planning to do thesame it is best that you first speak to your doctor. It is also important that you have introduced other food groups to yourbaby before you consider feeding fish to him.

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If there is a history of allergiessuch as asthma,hay feverand food allergies in your family, you may want to postponefeeding fish until your baby is at least three.

How do I +now if my child is allergic to fish?

/ome of the common symptoms of allergies include swollen lips and face, skin rash, vomiting,diarrhoea , whee?ingand

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. old water fish contain more 'mega - 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 a1oid?

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. >hile tuna is a good source of 'mega - fatty

acids it should be served in limited amounts because of the high level of mercury it may contain. /hellfish 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.

4aw fish or fish in a cold marinade are best avoided as they may contain bacteria and may make child ill.

4ead more onhow to cook and serve fish to your baby.

How to buy the freshest fruits & vegetables

5ruits and vegetables can be e(pensive and may take up a significant portion of your grocery spend. /o, 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 dayK
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In general, your best option is to buy Lin seasonL. ocally grown produce travels shorter distances to get to your table, so

it tends to be fresher and less e(pensive. 5or e(ample cauliflower and apples which travel from 'oty or /himla to other

parts of India in summer are more e(pensive and less fresh as compared to those grown locally in the winter season.

heck local farmersM markets called LhaatsL or LsandhaisL, often held on particular days every week, for good deals.

5resh is usually best $$ but not always. ith muskmelon 6kharbuja7, avoid those with an

overly yellow color and a soft skin, which indicates overripeness. /niff for a sweet, pleasing smell.

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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.

A 0ranges//hould be heavy, indicating juiciness. )rown or white streaks on @agpur or !amala oranges are common and

donMt affect flavor. & fermented smell may indicate that it is overripe.

A "apayas/&vailable all year round. hoose fruits which are greenish yellow to full yellow, firm but give slightly when fruit

is pressed. &void very soft fruit and those with white patches.

A "eaches/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 fu??y skin.

A "ears//hould be firm but slightly soft. Their color depends on the type and varies from pale to rich yellow. /hriveled

pears will not ripen.

A "ineapple/5ruit should have a nice ripe aroma, golden yellow in colour and slightly soft. Dark wet spots mean it is over

ripe.

A "omegranates/hoose firm thin skinned fruit without any cracks or discolouration. olour can vary from yellowish red

to crimson. /eeds which can be felt through the skin may mean it is overmature.

A Strawberries/In peak supply in December and :anuary. ook for the cap stem 6hull7 still attached to firm, plump and

bright fruit, and avoid fruit with white shoulders or large discolored patches.

A Watermelon %Tarbooj' /0eak season &pril to :une though it is now also available all year. hoose a melon firm, heavy,

rounded, symmetrical and free of bruises or cracks. >hen tapped it should produce a nice resonant sound.

How to buy 1egetables

A -eans/5rench beans are available all year. hoose firm, crisp beans, and avoid soft blemished ones. )road beans andsome other varieties are available only in winter and should be tender, tough yellowing beans will be stringy and fibrous.

A -eets/&vailable year$round. 0ick smooth, deeply colored beets, avoiding those that are tough and wilted or cracked andscaly ones since they may be fibrous

A -roccoli/5or best flavor, look for a dark, even purplish, color with stems that arenMt overly tough. If the buds are open oryellowish, the broccoli is past maturity.

A *arrots/>ith year$round availability, carrots are a staple among kids. )est are those that are firm, richly colored, andsmooth. &void rough, cracked or withered carrots.

A *abbage/hoose solid heads which are heavy for their si?e and tightly packed. 'uter leaves are usually discarded butshould not be wilted or yellowed nor should they be dried or decayed which means they have been stored for a long time.'uter leaves which are worm eaten or with blemishes mean that the head itself may be infested with worms.

A *auliflower/The head should be firm, white to creamy white, firm and compact with the outer leaves being bright greenand fresh. auliflower which has yellowish florets or with clusters which are widely separated indicate mature florets ofinferior "uality.

A *orn/&bundant in the monsoon season. hoose ears with moist, tender kernels and green husks. &void those with

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worm damage and dried kernels.

A *ucumbers/ilted, soft and shriveled eggplants may have a bitter flavor.

A 2reens/The most common are spinach 6paalak7 , khatta paalak. amaranth varieties 6mulai keerai siru keeraiand ara

keerai / chauli / thota kura7, fenugreek 6methi7, radish greens, kohlrabi greens 6monji haak7, turnip, beet, mustard 6sarson7,bathua and drumstick leaves 6murungai keerai7. hoose those with tender leaves, smooth stems, no insect damage, anda rich green color 6for beet tops and red amaranth, rich red color7. The leaves should be fresh and not wilted and intactwithout any holes or torn edges.

A &ettuce/Bsually available in the winter months. 5or iceberg lettuce, look for round, solid heads with crisp, mediumgreen leaves* for butter lettuce, soft, light green leaves. &void wilted yellowing leaves.

A 0nions/Yellow, red, and white onions should be mostly blemish free, firm, and dry. &void those with fresh sprouts aswell as those which are moist and pungent.

A 0+ra/!nown as ladyfinger s in India 6bhindi 9vendakkai7, these vegetables should be a glossy rich green. hoose okrawhich are small and tender, when pressed they should not seem hard. Tips should break off easily* those with seedswhich can be felt from outside are mature and best avoided.

A "eppers/Hreen and other$colored bell peppers 6capsicum7 should be glossy, firm, and deeply colored. 0eppers withsoft spots or shriveled skin should be avoided.

A "eas/The best peas are those that are young C they will be tender and sweet. The pods should be bright green, fairlywell filled and a little velvety to touch. 'lder pods which are a bit dried and yellow in appearance may be too mature.>atch out for wet and damaged pods which may be spoilt.

A "otatoes/@ew potatoes 6early spring and late winter7 should be firm, with a very thin skin and with no discoloring orsprouts. )aking potatoes should be firm, smooth, and without sprouts. &ll types of potatoes should not have bruises orcracks or any green spots on them.

A "ump+in and gourds/Yellow pumpkin 6kaddu / sitafal7 or white pumpkin 6petha or pushnikai7 should be firm and glossy,heavy for their si?e and resonate when tapped. Hourds like bottle gourd 6ghia / sorakai7, snake gourd 6padwal /

podalangai7, ridge gourd 6turai / peerkangai7 and chayote s"uash 6bengalur kathrikai7 should be firm, smooth without anybruises or soft spots and light green to dark green. /nake gourd 6pudalangai7 which is hard and not supple will be matureand stringy.

A Sweet potatoes4 stic+y potatoes and yam/)oth sweet potato 6which are crimson$colored and have creamy whiteflesh7 and dry sticky potatoes 6which are brown and rough7 should be firm and show no signs of either wet or dry decay./weet potatoes 6shakarkhand9 chakkaravallikilangu7 should be kept refrigerated but sticky potatoes6arvi9 sepangkilangu7and yam6jimikhand9 senai7 can be stored outside up to a week. Yam should be freshly cut if buying in pieces, the skininside should be creamy yellow and without any discoloration.

A omatoes/!esi tamataror naatu thakali which are locally grown have better flavor. hoose richly colored tomatoes thatare neither too firm nor too soft. Henerally, the richer the smell, the tastier the tomato. )ruised tomatoes or ones withcracked skins are best avoided.

How to cope with toddler feeding problems

>hen you are feeling at the end of your tether with a fussy eater, take a deep breath, rela( and remember this is a normal

phase inyour toddlerMs developmentwhich will resolve with time.

)y being an(ious you can often make the problem worse, particularly if you are e(pecting your toddler to eat more than
http://www.babycenter.in/toddler/development/http://www.babycenter.in/toddler/development/http://www.babycenter.in/toddler/development/http://www.babycenter.in/toddler/development/

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she needs. If allowed to do so, toddlers will eat just enough calories for their own re"uirements, so you should always

respect your toddlerMs decision that she has had enough to eat. You need to resist trying to persuade her to eat more. &ll

this is of course, easier said than done.

4emember 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 Fclean up her plateG.

How do I +now 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=

A keeping her mouth shut when offered food

A saying no

A turning her head away from the food being offered

A pushing away a spoon, bowl or plate containing food

A holding food in her mouth and refusing to swallow it

A spitting food out repeatedly

A leaning out of her highchair or trying to climb out

A crying, shouting or screaming

A gagging or retching

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

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De1elop a daily routineof three meals and two to three snacks around your toddlerMs daytime sleep pattern and try tostick to it. Toddlers thrive on routine and knowing what to e(pect. /he wonMt eat well if she becomes over$hungry, andtoddlers who are tired will be too miserable to eat. DonMt e(pect her to eat a large meal just before going to bed. Hive hera small snack or drink and save her proper meal until later, after she has woken up.

0ffer two courses at mealtimes= a savoury course followed by a sweet course. The savoury course itself can consist ofdifferent items, say a smallpuriwith potato and some rice with dal. 5or the sweet course, try kheeror halwaif she hasnteaten any cereal in the savoury course, otherwise choose fruit based desserts. Toddlers often get bored with too much ofone 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.

&imit mealtimes to about 56 7 86 minutesand accept that after this your toddler is unlikely to eat much more. It is betterto wait for the ne(t snack or meal and offer some nutritious foods then, rather than e(tending a meal for an hour trying topersuade your toddler to eat more.

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desirable than the savoury one.

Dont punish your child for refusing to eat: /he may start disliking food in the long run.

Dont bribe and reward your child to finish up her meal: /he will e(pect something in return each time she finishes her

meal.

Don9t offer large drin+s of mil+4 s;uash4 fi

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& 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. DonMt panic $ most toddlers go through a fussy eating stage. +ere are some ideas to help you.

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

!eep 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. )e confident that he knows better than you how

much food is enough for him.

$eep to regular meal and snac+ times, taking into account your toddlerMsdaytime naps. 'ffer three regular meals and

two or three small nutritious snacks. J(amples of nutritious snacks are=

A Idli or dosai

A heese cubes including soft fresh cottage cheese (paneer)

A /andwiches with tomato slices or chopped cabbage

A /oup sticks, carrot and cucumber sticks with hung curd dip

A

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as snacks between mealtimes.

3at with your toddler$$ as often as possible and eat the nutritious foods that you want your toddler to eat. &t 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 "uantities. 4emember that you are his role model

and encourage him by making positive comments about foods at mealtimes such as, L

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chana7 and whole green gram. You can make traditional dals, rajma, sambar, rasam, kadhis and other preparations whichcombine lentils with vegetables and greens or make different types of pancakes or dosas like moong ki cheela,peserattuand adai.You can also make parathas stuffed with dal which has been cooked dry or use left over dal to knead flour andmake delicious parathas.

. (il+4 cheese4 paneer and yogurt'ffer your toddler these foods about three times a day. Dairy products provide plenty of calcium for growing bones butthey are e(tremely low in iron. Toddlers need less milk than they did during their f irst year of life $$ offer about #%3ml ofmilk in a cup as a drink rather than a full bottle and aim for about -13ml9#%o? a day. arge drinks of milk will reduce your

toddlerMs appetite for other foods, especially those higher in iron.

&ll toddlers should drink whole 6full fat7 milk until they are two years old. &fter two you can change to semi$skimmed milk ifhe is eating well. /emi$skimmed or toned milk has similar amounts of protein and calcium but is lower in fat, vitamin & andcalories than whole milk. /kimmed 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 withsome iron.

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to 3.Pg sodium7 for toddlers. It is difficult to calculate this, as some foods naturally contain salt but these tips will help you

avoid too much salt=

A keep chips, namkeensand other salty snacks to occasional treats $$ no more than once a week

A donMt add salt to food at the table

A use herbs and spices like cumin (jeera) and coriander(dhania) rather than salt to flavour food you are preparing

A keep processed foods to a minimum and where you have the choice, use the lower salt variety. 0rocessed foods include

cornflakes and other cereals, bread, cheese, baked beans, pi??a, sauces, ketchups and ready to eat soups and

convenience foods.

0ily fish, such as sardines6pedve#7, mackerel 6bangda/a#ila7, salmon 6raawas7, fresh tuna, trout 6mahaseer7, hilsa, and

eel, are a particularly good source ofomega - fatsand also vitamins & and D. 'ffer them once or twice a week. &s some

may contain traces of to(ins 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 to(ins 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. @on$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.

,uts$ toddlers who have family members who suffer from hay fever,asthma,ec?emaor food allergiesshould not have

peanuts or peanut butter before they are three years old. 'ther nuts, such as walnuts, almonds, cashew nuts or

ha?elnuts, are fine if they are chopped very finely or ground or as a nut butter.

#dditi1es and sweetenersused in foods have all been tested for safety. +owever, large amounts of sweeteners, oftenfound in drinks, should be avoided if possible. Dilute drinks containing sweeteners with plenty of water. /ome foods

contain additives or food colours which contain monosodium gluatamate 6

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should not be given to children.

A >hole nuts like peanuts, pistachios, cashew nuts and almonds may cause choking so shouldnMt be given to toddlers and

young children under five.

A Tea and coffee should be avoided as they reduce the absorption of iron from foods.

A 5i??y drinks can damage teeth.

Do toddlers need 1itamin supplements?

Doctors recommend giving supplements containing vitamins& 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

&sian, &frican or ith 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. +ere are a few recipes to include mango in your toddlers diet.

(ango Shri+hand

%his cream# Indian dessert is rich in calcium and vitamin &'

Ingredients

133ml yoghurt

0ulp from # mango

/ugar C % tbsp

ardamom powder (elaichi)C # tsp

(ethod

A Tie up yoghurt tightly in a thin, clean cloth and hang for %$- hours 6or overnight in a refrigerator7 till all the whey 6li"uid7

drains out. You will be left with about -13$33ml of thick hung curd

A Hently mi( the mango pulp, sugar and cardamom powder with the hung curd and chill.

A /erve with puris9chapattis or by itself.
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#mbe Saasam %(ango in coconut mustard gra1y'

& traditional !onkani dish made at weddings 6pineapple is also used when mango is out of season7, this dish is awelcome change from the usual sweet mango treats. The coconut gives a delicious creamy consistency and the redchillies are omitted to make this a child friendly recipe.

Vegetarianich in fibre vitamins folates magnesium beta carotene and iron

Ingredients

cup ripe mango pieces# cup fresh grated coconut8 tsp mustard seeds tsp tamarind paste 6imli7# tsp grated jaggery 6gur7/alt to taste

(ethod

A Hrind the coconut, mustard, tamarind and jaggery to a paste using about $1 tbsp of filtered water.A 4emove from the mi(er and mi( in the mango pieces and salt.A /erve with steamed rice.

(ango "opsicles

These home made ice lollies are refreshing on a hot summer day. They keep your active toddler well hydrated and give

him energy.

Vegetarian

&ontains vitamins * & and calcium

Ingredients

0ulp of % mangoes

% tbsp cream or thick fresh yoghurt

/ugar C # tbsp 6optional7

(ethod

A )lend the ingredient together in a mi(er and pour into kulfi moulds or into ice cube trays.

A 5ree?e for about half an hour, then insert ice cream sticks or bamboo skewers into the individual moulds.

A 5ree?e for - hours* to serve, remove from free?er and unmould after a few minutes.

(ango "hirni

ombining milk with mangoes is the Indian way of balancing the FheatingG properties of mango.

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Ingredients

litre milk

)asmati rice C # heaped tbsp

'ne fourth cup of sugar

cup mango pulp

# tsp cardamom powder

+andful of raisins and cashewnuts

(ethod

A /oak basmati rice in just enough water for half an hour

A )lend - tbsp of the milk with the soaked basmati rice in a mi(er till you get a smooth paste

A +eat 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.

A @ow mi( the cup of milk with the remaining warmed milk till it combines completely and then continue heating the milk.

A /tir constantly to make sure the rice paste does not become lumpy or stick to the bottom. ook uncovered for about

fifteen minutes till the rice paste is cooked and the milk thickens.

A &dd the sugar, cardamom powder, raisins and nuts and simmer for another f ive minutes. 4emove from flame, pour into a

serving bowl and let cool.

A 'nce cool, mi( in the mango pulp well and chill till ready to serve.

"apaya (ango Smoothie

ich in antio+idants beta carotene fibre calcium and folate

Ingredients

#9th cup papaya cubes

#9th cup mango cubes

cup yoghurt

(ethod

)lend all the ingredients to a smooth consistency and serve slightly chilled.

,or a mango milkshake substitute the papa#a with more mangoes and replace the #oghurt with half a cup of milk

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!on"vegetarian meal plan by age: #$ months

It is important that you start introducing a variety of food in your toddlerMs 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 si?e that would suit your child.

+ere we have planned a weekMs sample menu for your toddler. /he may or may not eat the e(act amounts given here.

You may even need to skip an option initially till she gets used to eating right. /ee how it works for you.

# wee+9s sample non71egetarian meal plan for a one year old

(3#& (0,D#= U3SD#= W3D,3SD#= HU!SD#= F!ID#= S#U!D#= SU,D#=

3arly(orning

)reastfeed 'r# cup fullcream milk

)reastfeed or# cup fullcream milk

)reastfeed or #cup full creammilk




)reastfeedor # cup fullcream milk

-rea+fast 5rench toastmade with $# slice of

wheat bread

8 cup cerealsuch as ragi6nachni7 or

dalia cooked inwhole creammilk &dd $#tsp ofpowdered orfinely choppeddry fruits toincrease thenutritive value.

# small moongdal cheela 6dosa7with coriander or

tomato chutney

$ #vegetableparantha

stuffed withboiled andmashedpotatoes,peas andcarrots

8 $ cup sujiupma withvegetables such

as finelychopped beansand carrots

# small idliwith coconutor tomato

chutney

0aranthastuffed withegg bhurji or

scrambled,hard boiledor poachedeggs withtoast

(idmorning

# fresh fruitcubed intosmall pieces or# cup of fruit orvegetable juiceor # cup of

tomato orvegetable soup

# fresh fruitcubed intosmall pieces or# cup of fruit orvegetable juiceor # cup of


# fresh fruit cubedinto small piecesor # cup of fruit orvegetable juice or# cup of tomato orvegetable soup

# fresh fruitcubed intosmall piecesor # cup offruit orvegetable

juice or # cupof tomato orvegetablesoup

# fresh fruitcubed into smallpieces or # cupof fruit orvegetable juiceor # cup of






&unch%*urdoptional'

8 cup mashedpaneer gravyand # chappatior parantha or8 cup paneerand peas curryand # chapattior cup rice

cup moongdal khichri withvegetablessuch as bottlegourd,pumpkin 'r %$- tablespoonsof de$bonedand mashedfish and potato

curry with parantha

8 cup egg orchicken curry with cup rice or #roti. 6If your babyis up to eating abit more, you mayalso try giving her#$% tablespoon ofmashedvegetables that

you are eating7

8 cup soyagranules andaloo curry with cup rice or# chapatti

8 cup butterchicken orchicken currywith # chapattior cup rice.6You may alsowant to add %$-tablespoons ofseasonalvegetables or a

mi(ed vegetablesuch as methialoo or gobhimatar if yourbaby seemshungrier7

8 cup rajmaor choley with# chapatti orparantha

cupvegetablekhichri withvegetablessuch aspeas,carrots, andpotatoes

31eningsnac+

# cupmilkshake witha fruit of yourchoice6bananas,

bun or #slice garlicbread with cup milk

banana muffinor a slice of cakewith cup milk

# whole graincracker with asmallcube9slice ofcheese or &ny

to # cupmi(ed fruit chaatwith choppedapples,pineapples,

$ # slicewalnut9fruitbread with cup milk

5ruitsmoothiewith # cupwhole creammilk and a

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small piecesor # cup offruit orvegetable


small pieces or# cup of fruit orvegetable juiceor # cup oftomato orvegetablesoup

pieces or # cup offruit or vegetable

juice or # cup oftomato orvegetable soup

small pieces or# cup of fruit orvegetable juiceor # cup oftomato orvegetable soup

small piecesor # cup offruit orvegetable




&unch

%*urdoptional'

cup chicken

kofta curry, #chapatti or cup rice

8 cup dal, 8

cup palakpaneer, #chapatti or cup rice

8 cup egg curry

6# whole boiledegg7, cup riceor # roti.

cup rajma

with cup riceor # chapatti*

cup chicken

biryani withraita and afew slices ofcucumber,carrots assalad toaccompany

cup khichri,

cup curd, cup seasonalvegetables likemethi, palak, orlauki

)aby

vegetablepi??a withpaneer,tomatoes,capsicum andcheese topping

31eningsnac+

5ruitmilkshake

#$% wholegrain crackerswith a smallcube9slice ofcheese

# banana muffinwith cup milk

& whole wheatbreadsandwich withcoriander ortomato chutney

orn chaat orfruit chaat

# slicefruit9walnutbread with cup milk

cup moongsprouts saladwith tomatoes,onions,coriander andlemon juice

Dinner cup moong

dal, 8 cupseasonalvegetableslike methi,carrots,cauliflower,pumpkin and# chapatti or cup rice.

# cup pasta in

tomato saucewithvegetablessuch ascabbage, peasand cauliflowerand 8 cupfresh greensalad withtomatoes,onions andcarrots

cup mutton

stew withvegetables likebeans and peasand # appam6cooked withoutoil7

8 cup tomato

fish curry, cup rice, #$%tablespoons ofvegetablessuch as laukior pumpkin orkadoo

cup baked

vegetableswith cheeseand # slicewhole wheatbread.

8 cup butter

chicken orchicken currywith # chapattior cup rice.

%$-

tablespoons ofde$boned andmashed fishand potatocurry with parantha

'ccasionally, you may want to serve desserts. Do remember to keep your toddlerMs daily sugar intake to about #$% tsp,

and use honey or jaggery 6gur7 to sweeten the dessert instead of sugar.

(ore sample meal plans/

A @on$vegetarian meal plan for a one year oldandthree year old

A Negetarian meal plan for aone year old ,two year old and three year old

!on"vegetarian meal plan by age: ' months

&t this age, most toddlers are already attending playschool or are getting ready to move to proper schooling at four years

of age. ombination meals work well while packing lunch bo(es and will provide the re"uired nutrition for your growing
http://www.babycenter.in/baby/startingsolids/weaningrecipes/puddings7months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan36months/http://www.babycenter.in/baby/startingsolids/weaningrecipes/puddings7months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan36months/

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child. +ereMs a sample meal plan spread over a week. hoose options that work for you when planning a meal for your

toddler.

# wee+9s sample non71egetarian meal plan for a three year old


3arly(orning

# cup milkand %almondssoakedovernight andpeeled

# cup milk # cup milk and %almonds soakedovernight andpeeled.

# cup milk # cup milkand %almondssoakedovernight andpeeled.

# cup milk # cup milk

-rea+fast #$ # moongdal cheela6

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A @on$vegetarian meal plan for a one year old andtwo year old

A Negetarian meal plan for aone year old ,two year old and three year old

(olids by age: #$ to #) months

-eware the fussy eater

@ow that your little one is officially a toddler, hereating habitsmay 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 ne(t.

This is partially e(plained by the change in your childMs growth patternsafter her first birthday. >hile your baby tripled her

birth weight in the first year, sheMll gain only around #.1$- kilograms 9 -$Q pounds in her second year. &nd, because of her

newfound and growing independenceand mobility,your toddler may just be too busy e(ploring her world to bother much

with food. /o be prepared to serve small portions and small meals with nutritious snacks throughout the day. &lso,

toddlersM stomachs still arenMt big enough to eat large amounts of food at one sitting. DonMt worry when your little one

pushes food away $$ no child will voluntarily starve herself. /he willeat when sheMs hungry. Instead, concentrate on what

shes eating and make sure she is offered a variety of nutritious and wholesome foods, rather than worrying about howmuch she eats at each meal.

&earning to be independent

Though she may not be as interested in eating as youMd like, rela( in the knowledge that she will eat enough for herneeds. /he 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 e(tra time it takes, try not tofeed 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 isvery hungry, she may find that she canMt feed herself as "uickly as she would like, so she may still need your help. /hecan hold a feeding cup, and can eat the same food as the rest of the family 6with a few e(ceptions, such as very strong orhot spices7, as long as itMs chopped into toddler$si?e pieces. Try to eat together as a family whenever you can.

$eeping it healthy

Do still try to keep fatty and 9 or sugary foods and drinks 6such as sweets, chips and sugary, fi??y drinks7 to a minimum.

+elp 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.

&fter your child is a year old, you can start giving her whole milkto drink. Do carry on breastfeedingthough, 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
http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan24months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan36months/http://www.babycenter.in/toddler/nutrition/toddlernutrition/http://www.babycenter.in/toddler/nutrition/toddlernutrition/http://www.babycenter.in/toddler/nutrition/toddlernutrition/http://www.babycenter.in/toddler/nutrition/fussyeaterexpert/http://www.babycenter.in/toddler/nutrition/fussyeaterexpert/http://www.babycenter.in/toddler/development/http://www.babycenter.in/baby/development/socialandemotional/independence/http://www.babycenter.in/baby/development/walking/http://www.babycenter.in/baby/development/walking/http://www.babycenter.in/baby/startingsolids/cowsmilkexpert/http://www.babycenter.in/baby/breastfeeding/extendedbreastfeeding/http://www.babycenter.in/baby/breastfeeding/extendedbreastfeeding/http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan36months/http://www.babycenter.in/toddler/nutrition/toddlernutrition/http://www.babycenter.in/toddler/nutrition/fussyeaterexpert/http://www.babycenter.in/toddler/nutrition/fussyeaterexpert/http://www.babycenter.in/toddler/development/http://www.babycenter.in/baby/development/socialandemotional/independence/http://www.babycenter.in/baby/development/walking/http://www.babycenter.in/baby/startingsolids/cowsmilkexpert/http://www.babycenter.in/baby/breastfeeding/extendedbreastfeeding/

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skimmed milk when she is five. /kimmed and semi$skimmed milk are too low in energy 6calories7 and fat$soluble vitamins

to meet her nutritional needs before this.

Try to offer between -13ml and 13 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, kheer6puddings7, custards, cheese

sauces, yoghurt, lassi, shrikhand, fresh cream and cottage cheese (paneer). &bout three servings of milk, cheese or

yoghurt is enough.

(a+ing food fun

Try getting more creativewith your babyMs 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. /he may enjoy eating little trees of broccoli

and cauliflower with fish or meat in a river of gravy and a LmountainL of rice. Try cutting out sandwiches and chapattis with

pastry or cookie cutters= she may like fish shapes, stars, or hearts $$ the options are endlessR & differently shaped plate or

a colourful glass can be a welcome change at times too.

Foods to include

/tarting from #% months, your toddler can slowly start eating most of what your family eats. )reakfast options could

include cornflakes, bread, well cooked eggs 6scrambled, hard boiled or omelettes7, idlis 6rice and rava idlis and at times

with some chopped vegetables added to the batter7, dosas,puttu, stuffed parathas 6potato, paneer, cauliflower or dal7,

suji upma, semi#a upmaand potato poha.

)y #P months, she would be comfortable with the other main meals being cooked at home $$ with minimal or no spice in

the food.

4ice, parathas or chapattis served with dal or gravies or leafy green vegetables provide a good portion of your toddlers

protein re"uirements. 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, kadhior as sweet desserts such

as custards, puddings or kheer.

/nacks can include milkshakes, flour based products like khakra, cheeselings, biscuits or cake with a serving of fruit,

sabudana khichdi, and cheese cubes with fruits.

(olids by age: #) to $% months

2et creati1e at mealtimes to hold your toddler9s interest

)y #P months of age, your toddler will be participating in family meals. /he may well be a pro at using a spoon and
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perhaps a fork, and will be learning basic food behaviour and phrases like LmoreL and Lfinished.L /he can drink with a

straw. +er molar teethwill begin to come through, which means her chewing skills will be better than ever, too.

ThatMs the good news. The bad newsK /he may well have erratic eating habits, and you may find that itMs harder than ever

to hold her attention at the table. /he may demonstrate her growing independence by refusing to try certain foods.

To help prevent your toddler becoming afussy 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. )ut because of her tiny tummy, your

toddler wonMt be able to eat very much in one sitting, so offer small snacks between meals. Jncourage her independence

and need for control by allowing her to feed herself as much as possible. &void e(tending mealtimes beyond %3 minutes

to half an hour and donMt let Lcleaning up the plateL become a rigid rule if she is very clear she isnMt interested in eating any

more.

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(olids by age: $% to ' months

he experienced eater

)y the time heMs 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 te(tures you serve, though. The good news is that as your child gets older, heMll want to please his

parents, which may mean improved table manners and increased willingness to try new foods.

+e 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.

+e may even make it through a whole meal without s"uirming or demanding to be let downto play. !eep 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.

*egetarian meal plan by age: #$ months

It is important that you start introducing a variety of food in your toddlerMs 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 si?e that would suit your child.

+ere we have planned a weekMs sample menu for your toddler. /he may or may not eat the e(act amounts given here.

You may even need to skip an option initially till she gets used to eating right. /ee how it works for you.

# wee+9s sample 1egetarian meal plan for a one year old


3arly(orning








-rea+fast 8 cup cereal

such as ragi6nachni7 or daliacooked in wholecream milk &dd$# tsp ofpowdered orfinely choppeddry fruits toincrease thenutritive value.

$# small

parantha witha stuffing ofmashedpaneer andcookedvegetables

# small idli with

coconut ortomato chutney

heese toast

made with aslice ofcheese and alayer ofcorianderchutney with a# slice ofwheat bread

# small

moong dalcheela 6dosa7with corianderor tomatochutney

8

$ cup sujiupma withvegetablessuch as finelychopped beansand carrots

8

cup mashedpotato gravywith % babypuris

(id morning # fresh fruit # fresh fruit # fresh fruit # fresh fruit # fresh fruit # fresh fruit # fresh fruit
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cubed into smallpieces or # cupof fruit orvegetable juiceor # cup oftomato orvegetable soup

cubed intosmall piecesor # cup offruit orvegetable


cubed into smallpieces or # cupof fruit orvegetable juiceor # cup oftomato orvegetable soup





cubed intosmall pieces or# cup of fruit orvegetable juiceor # cup oftomato orvegetable soup



&unch%*urdoptional'

8cup dal, #$% tspof seasonalveggies, suchas lauki, methi,etc. with #chapatti or cup rice

1$2tablespoonsrajma orchholey with cup rice

)aby vegetablepi??a withpaneer,tomatoes,capsicum andcheese topping

cupvegetablebiryani andgratedcucumber orcarrots

cup bakedvegetablessuch ascauliflower,beans andpeas, mashedpotatoes withsoup

8cup kadhi orrasam in cuprice

cup moongdal khichriwith a coupleof teaspoonsof seasonalvegetablessuch as aloomethi orgajar alooand matar.

31eningsnac+

# cup milkshakewith a fruit ofyour choice6bananas,

mangoes orstrawberries7

to # cupmi(ed fruitchaat withchopped

apples,pineapples,grapes andbananas

banana muffinwith cup milk

5ruit smoothiemade with #cup wholecream milk

and aseasonal fruit

'ne smallpaneer or tofucutlet with cup milk

$ # slicefruit9walnutbread with cup milk

# wholewheat breadroll

Dinner cupvegetablekhichri withvegetables suchas peas,carrots, andpotatoes

$ # cupmacaroni incheese andtomato sauce

8cup soyagranules andaloo curry with cup rice or #chapatti

8cup matarpaneer and #chapatti orparantha

8 cup dal, asmall portionof seasonalvegetablessuch ascarrot,cauliflower,beans andladyfinger orbhindi,chapatti or

cup rice

# slice wholewheat breadpi??a toppedwith finelychoppedvegetablessuch astomatoes,onions, beans,capsicum andcottage

cheese.

8cup paneerkofta currywith $#smallparantha




A Negetarian meal plan for atwo year oldandthree year old

A @on$vegetarian meal plan for a one year old , two year old andthree year old

*egetarian meal plan by age: $% months
http://www.babycenter.in/baby/startingsolids/weaningrecipes/puddings7months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan36months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan24months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/http://www.babycenter.in/baby/startingsolids/weaningrecipes/puddings7months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/vegmealplan36months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan24months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/

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)y now, your toddler may be eating a variety of foods in her diet. +ere are a few ideas to help you plan a nutritious and

balanced diet meal for your toddler.

4emember that your child may not eat everything you serve, and she may not even like some of the preparations. >hat is

important is that you start introducing a variety of flavours in her diet. /elect one option per meal or snack time.

# wee+9s sample 1egetarian meal plan for a two year old


3arly(orning

# cup milk and% almondssoakedovernight andpeeled

# cup milk # cup milk and %almonds soakedovernight andpeeled

# cup milk # cup milkand %almondssoakedovernightand peeled

# cup milk # cup milk

-rea+fast # gobhi ormatarparantha with cup curd

cup cerealsuch as ragi6nachni7 ordalia cooked inwhole creammilk withchopped nutssuch asalmonds,walnuts, raisinsor pistachios

#$% idlis withsambhar orcoconut chutney

Hrilledsandwich 6#slice wholewheat breadwith paneer,onion andtomato7

#$% moongdal cheela ora plain dosawithcorianderchutney

cup sujiupma withvegetablessuch as beans,peas, carrotsand coconut

# bajra rotiwith cup ofcookedvegetables

(idmorning

# fresh fruitcubed intosmall piecesor # cup of fruitor vegetable


# fresh fruitcubed intosmall pieces or# cup of fruit orvegetable juiceor # cup oftomato orvegetable soup

# fresh fruit cubedinto small piecesor # cup of fruit orvegetable juice or# cup of tomatoor vegetable soup



juice or #cup oftomato or

vegetablesoup



juice or # cupof tomato orvegetable

soup

&unch%*urdoptional'

cup moongdal khichri anda helping ofseasonalvegetables likemethi, palak,or lauki

cup palakpaneer, #chapatti or cup rice

cup aloo gobhior aloo matar withchapatti

cup rajmawith cup rice

cup arhar6tuvar7 dal, cup soyagranules andaloo and #roti

cup bakedvegetables withcheese and #slice wholewheat bread

cup paneermakhni, cup rice or #chapatti

31eningsnac+

#$% pcs wholewheat breadroll

# whole wheatbread toastand cupwhole creammilk

# bread pakora orn chaat orfruit chaat

# small riceflourvegetablepancake withshreddedcabbage andbeans

5ruit milkshake # slicefruit9walnutbread with cup milk

Dinner cup friedrice withvegetables,such asbeans, carrot,peas,potatoes, etc.

# cup pasta ina tomato saucewithvegetablessuch ascabbage, peasand cauliflower

# cup daliyaupma and ahelping of sweetand sourvegetables

# parantha and cup matarpaneer bhurji orpalak paneer

cup kadhi, cup rice

cup moongdal, cupseasonalvegetables likearbi or gajarmethi, #chapatti or cup rice

)abyvegetablepi??a withpaneer,tomatoes,capsicum andcheesetopping

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patty, tomatochutney

tomatoes, andcarrots andlemon juice

vegetables

31eningsnac+

5ruit smoothiewith # cupwhole creammilk

# cup mi(edfruit chaat withapples,pineapples,grapes andbananas

# banana muffinwith cup milk

cup steamedpeanut saladwith tomatoes,onions,coriander andlemon juice

# slicefruit9walnutbread with cup milk

orn chaat % &loo tikkis6home made7

Dinner cup bakedvegetablessuch ascauliflower,beans andpeas, cupmashedpotatoes

# cup moongdal khichri withvegetablessuch as beans,pumpkin andbrinjal andtomato orcoriander ordhaniyachutney

cup bakedvegetables withcheese and %slices wholewheat bread

cup arhaardal, cupseasonalvegetables likearbi or gajarmethi, #chapatti or #cup rice

# vegetablepi??a withpaneer,tomatoes,capsicumand cheesetopping

# cheeseparantha orchapatti stuffedwith paneer andmi( vegetables

# cup pasta intomato saucewith beans,cauliflowerand carrots




A Negetarian meal plan for aone year old and two year old

A @on$vegetarian meal plan for a one year old ,two year old andthree year old

+our toddler,s nutrition

What your toddler eats

'nce 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. &fter the age of one, your toddler is probably done with breast feeding and formula or the

"uantities are "uite reduced. It then becomes important that she has a good mi(ed diet, providing her with all the nutrition

she needs. This refers to a wholesome mi( of carbohydrates, meat and fish, egg and pulses, cheese, milk, green

vegetables and fruits. +owever, 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

re"uired foods. mixed diet> and what9s so good about it?
http://www.babycenter.in/baby/startingsolids/weaningrecipes/puddings7months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan24months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan24months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/http://www.babycenter.in/baby/startingsolids/weaningrecipes/puddings7months/http://www.babycenter.in/toddler/nutrition/vegmealplan12months/http://www.babycenter.in/toddler/nutrition/vegmealplan24months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan12months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan24months/http://www.babycenter.in/toddler/nutrition/nonvegmealplan36months/

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& mi(ed diet is a consistent diet of a wide variety of foods from all the important food groups. /uch a diet when eateneveryday and in different combinations will ensure that the body is supplied with all essential nutrients in some form or theother over a period of time, without worrying about the specifics from day to day. /o, if your toddler has three meals a dayand three to four snacks in between, and together they consistently contain fresh fruit, green vegetables, cereals andgrains, starchy foods like bread, rice and pasta, meat, fish, eggs, nuts, lentils, milk, yoghurt and cheese in varying"uantities, you can be assured that even if she doesnt eat well for one meal or even one day, her diet over a week or amonth will have all the nutrition she needs. /o, to ensure that she is getting enough iron, for e(ample, it is enough thatshe 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 toddler9s diet good enough?

& 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. >hile

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 paalakor keerai masi#alat another* badam kheeras /unday dessert andpaneer parathas

another day are all vehicles for calcium and protein. &s long as you include these foods in one form or the other, you are

fulfilling her nutritional re"uirements and not havingpaalakor other greens for a week because it is not in season, will do

no harm.

#re any particular foods essential?

Your toddlerMs diet can be both good and mi(ed enough without having to include all the foods that are conventionally

considered Lgood for herL. 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. /pinach is good because it is rich in calcium

and iron, as well as being full of vitamins. )ut other green vegetables like amaranth, fenugreek leaves and broccoli as well

as milk and yoghurt are e"ually nutritious.

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y $ year old son en-oys eating cheese and doesn.t likedrinking his glass of milk/ 0an cheese supplement aglass of milk?

& toddler re"uires 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 orpaneer. >hen comparing the amount of nutrition provided by a cup of

milk, about %33 ml and a slice of cheese, appro(imately %3 g, you may want to look at some nutritional values.

*heese %56 g'

Jnergy 6kcal7= P3.2

0rotein 6g7= .SP

alcium 6mg7= #.%

0hosphorous 6mg7= #3%.

0otassium 6mg7= #S.2

Nitamin &, IB= %33.

/odium 6mg7= #%.%

(il+ %566ml'

Jnergy 6kcal7= 23

0rotein 6g7= -.%%

alcium 6mg7= ##-

0hosphorous 6mg7= S#

0otassium 6mg7= #-

Nitamin &, IB= #3%

/odium 6mg7= 3

& slice of cheese provides your child as much nutrition as a cup of milk would. +owever, cheese has a much higher level

of sodium in comparison to milk. It is recommended, that a child of #$- years consume no more than %g of salt a day.

J(cessive 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,paranthaand pasta. It may also be a good idea

to serve other foods containing dairy like a fruit smoothie,paneer paranthaor apaneercurry preparation and fruit and

yogurt to his daily diet.

ightly fried pieces ofpaneeron a non$stick pan, seasoned with salt and pepper, can also make a nutritious snack. )y

offering a variety of dairy products you may be able to increase his taste for different flavours and foods.

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1hat are the benefits of coconut water and is it safe to

be given to my toddler?oconut trees are called kalpavriksha6wish fulfilling trees7 in our country because each part of the tree is so useful.

oconut water or coconut juice is found in young, green coconuts and children usually love its sweet, bland taste.

Tender coconut water (elaneer / nari#al 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. oconut water is also a good source of dietary

fibre, manganese, calcium, riboflavin and Nitamin .

oconut water relieves e(haustion by replenishing the natural salts lost by the body. It is ideal for children to prevent

dehydrationwhen they suffer fromdiarrhoea.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 andaerated drinks.It is naturally sterile so it is

perfect for children while travelling since you dont have to worry about contamination.

oconut water is a natural diuretic and hence increases the flow of urine* this helps prevent urinary tract infectionsand

cools the body. oconut water also helps relieve constipation, improves intestinal function and promotes digestive health.

It may also help infants suffering from intestinal problems.

oconut water contains high levels of lauric acid which is what is used by the body to make monolaurin $$ a disease

fighting fatty acid derivative. )abies make monolaurin from the lauric acid in their mothers breast milk so coconut water is

recommended for nursing mothers. auric acid has anti$fungal, anti$bacterial and anti$viral properties which protect young

children against various infections.

oconut water is a nourishing beverage and very suitable for children of all ages.

0an I give my $2 month old omega fish oilsupplements?

>hen 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.

'ily fishes are a good source of omega - fats and also vitamins & and D. J(amples of oily fish include salmon6raawas7,

mackerel6bangda/a#ila7, trout6mahseer7, sardines6pedve#7, pilchards, eel and fresh tuna. You can offer your toddler oily

fish once or twice a week.

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tomatoes, a tempering of cumin seeds 6jeera7 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. /imilarly boiled tuna sans the bones can be

blended with a bit of fresh cream and seasoned to make a tasty sandwich spread.

5ish oil supplements arenMt 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 li"uid 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 to(ins or abnormally high levels of vitamin &.

Jssential 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 eatersand do not receive enough of these fats from their diets.

/ome 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 mi(ed in with milk and juices if your child finds them unpalatable. If you are planning to buy

an omega - supplement, do check the packaging first to ensure that it is suitable for your childMs age group.

It is important to offer the oil around a mealtime and to start with a low dose at first 6for e(ample $ one teaspoon per day

for a week, building up to two to three teaspoons per day if your child seems to get on with it7. There are no documented

side effects.

I used to love !ongu or 3aadgola while growing up4 canI give it to my three year old?

The palmyrah tree 6also called Ltoddy palmL7 belongs to the 0alm family and its tender fruit is called -onguin Tamil,

%aadgolain hen tender, the thick fibrous outer covering has three translucent white kernels inside, covered with a thin creamish

membrane. >hen peeled off it reveals soft jelly like flesh underneath holding a small "uantity of sweet water inside. The

flesh itself is almost bland and somewhat similar to the litchiin te(ture 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.
http://www.babycenter.in/toddler/nutrition/fishoilsupplementsexpert/http://www.babycenter.in/toddler/nutrition/fishoilsupplementsexpert/http://www.babycenter.in/toddler/nutrition/fishoilsupplementsexpert/

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The fruit is packed with minerals especially phosphorus and calcium. It is e(tremely cooling for the body, contains )

comple( 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 li"uid form while nonguis the endosperm is semi solid

form $$ and hence is recommended for its cooling and rehydrating properties, minerals and ) comple( 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 gu??lingcolasand fruit juices which are high in calories and sugar.

-onguis best eaten fresh but it can also be soaked in coconut water and chilled for some time to enhance its natural

coolness. ardamom powder (elaichi) and some powdered sugar sprinkled on it is one way of eating it* another way is to

make nongu pa#asam$$ cooking the pieces in milk and sugar flavoured with cardamom powder.

y doctor suspects lactose intolerance in my eightmonth old son and has asked me to make dietarychanges/ How do I feed my lactose intolerant child?

actose intolerance is a condition in which the body canMt tolerate lactose, or milk sugars, because it doesnMt produce

enough lactase, an en?yme that breaks down these sugars.

/ymptoms such as bloating, cramping, gas, and diarrhoea appear about half an hour to two hours after a meal if dairy orlactose$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. )efore this age, children are rarely affected. This may be the reason why your doctor has asked you to

wait and watch.

/ome 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 babyMs diet. +e may not

eliminate all dairy products from her diet since dairy foods are such a big part of a childMs 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.

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A 5eeding reduced portions of dairy based foods in combination with non$dairy foods

A &voiding a large glass of milk and offering a small portion along with a meal to aid digestion

A hoosing yogurt and reduced lactose cheese as these are better tolerated

A /ubstituting milk with soymilk, almond milk, rice milk or fortified fruit juices

A /ubstituting 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. &lso, 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 mi(es, salad dressings, breads, and processed meats.

How can I ensure that my toddler is getting enoughomega fatty acids from a vegetarian diet?

&s omega - 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.

'mega - fatty acids are found the most in fla( seeds and walnuts. They are best consumed in a ground form. Try

sprinkling some powdered fla( seeds or a spoon of powdered walnut in your toddlers breakfast, such as oatmeal, dalia,

upmaor cornflakes.

You can also find omega - to a certain e(tent in vegetable oils such as soybean, groundnut, olive oil, canola and

rapeseed. >hile 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 ofpaneer, carrots, and boiled corn.

'mega - fatty acids are also found in green vegetables like kale, lettuce, spinach 6paalak7, fenugreek 6methi7, lambs

"uarters or pig weed 6bathwa7, mustard greens 6sarson7, 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. Youcan 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. orn is yet another source of omega - fatty acids. Include mustard seeds, sunflower seeds, and

pumpkin seeds as well in your babys diet.

5or a younger baby, you could dribble a couple of drops of vegetable or olive oil in her mashed food.

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If you have a slightly older baby 6-$ years old7, you may want to introduce fish oil capsules as a supplement. +owever,

talk to your doctor before you offer any supplements to your toddler.

How can I improve my child,s vegetarian diet?

& 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 re"uired nutrition by carefully selecting the foods that you serve him.

To make sure that your child gets ade"uate protein and iron in his diet you may want to include healthy doses of a variety

of pulses such as arhar, moong, rajma, chanaand lobiaand cheese,paneeror 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. & mi(ed 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 ade"uate nutrition and calories from the right sources.

+ere are some interesting tips that would be useful in improving your childs vegetarian diet=

A 'ffer 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.

A Try offering vegetables in different forms, such as stir$fried baby potatoes, baked vegetables in white sauce, or steamed

carrots.

A Try and include more than one food group thus increasing the nutrition that each meal provides. 5or e(ample, cook dal

with vegetables, such as bottle gourd 6 lauki7, apple gourd 6tinda7, and pumpkin 6sitaphal7 or greens, such as spinach.

A >hile 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 ne(t, and may be a mi( of rice

and curd for the third meal, and so on.

A 5ruit 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 orpaneerin the form ofparanthasand

vegetables.

A 'ffer your child healthy and nutritious snacks such as moong dal cheela, sprout or chanasalad with tomatoes and

onions with a bit of lime juice, vadawith chutne#and fruit chaat. )aked vegetable with shredded cheese is a favourite with

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most children.

A >hen 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.

A You may want to use brown rice which is more nutritious than polished white rice.

A

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6sitaphal7 or greens, such as spinach.

A >hile 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 ne(t, and may be a mi( of rice

and curd for the third meal, and so on.

A 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.

A /hop 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

janu 3

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