Balanced Diet Chart For Growing Children

These are the important points in tables
A Balanced diet food chart includes-Carbohydrates, Proteins, Vitamins, Minerals, Calcium, Iron, Omega-3 and 6 Fatty acids, Amino acids, and Daily calorie needs! From the above, 50% of your calorie needs should be derived from Carbohydrates, 20% from Protein, 30% from Fats.Calcium is important for strong bones. Diary products like cheese; yogurt; vegetables like cauliflower,spinach, broccoli, and celery have high in calcium content.

Iron is a mineral needed by our bodies. Iron also helps our muscles store and use oxygen.Omega 3 fatty acid is found in some vegetable oils, such as soybean, canola, fish oil, salmons, flaxseed and walnuts. It’s also found in some green veggies like spinach and salad greens.Omega 6 fatty acid is found in many nuts, seeds, and vegetable oils.This chart below indicates what % from each food group you should provide the children (ages 0-7 years)

Foods Percentage on Daily Intake

Foods appropriate serving size and amount of serving per day.Parents can choose one or two food’s depending with the smaller portion from each food category for their children.


Variety is the spice of life for babies too!

With a baby at home there is a lot of excitement among family members especially among the new parents. Parenting and feeding the baby well are some of the many worries you experience during the first few months. Doctors recommend that mother’s milk is the most important for an infant for at least a year.

However, once the baby crosses 6 months, breast milk alone isn’t enough for the growing child. You need to start with very small quantities of solid foods and balance it with breastfeeding too.

Solid foods provide a variety of:
-Textures for your baby

When feeding solids, each baby is different. Never compare your baby with other babies. Start new food when your baby is happy and hungry. Start new foods preferably in the morning or during lunch time. This helps easing the digestion process. Involve and include your little one during your supper and feed too. Make sure your baby is fed in a semi-straight position. For example: Rocker!

Here are a few healthy foods to start with. DO NOT add salt in the baby’s diet until he/she turns one.

Moong Dal & water:

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This is a good combination of a cereal and pulse which is suitable for your baby once the baby has started weaning. This will provide plenty of protein and aid in digestion. It is the best diet to start with.
You can feed the unstrained version after the baby is 9 months & up. To make it tastier you can add a little ghee, jeera powder and turmeric powder a couple of weeks after you start this.

1 tablespoon moong dal (split yellow gram)
Water to pressure cook

Method of preparation:
Pressure cook yellow moong dal with enough water for 2 whistles.
Take it out, mash a little and strain the water well using a sieve.
Variation: Can use masoor dal (split red lentil) instead of moong dal too.


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Few pieces of carrot, chopped

Method of preparation:
Chop few pieces of carrot, pressure cook it for 2 to 3 whistles with water and purée it into a smooth soup.
Strain if needed.
No adding salt please, not yet! The baby may eat only a teaspoon or so or even refuse the food. But keep trying to feed for a week or more. Never force the baby.
If the infant likes the taste, then he/she will eat another teaspoon the next day. Please keep a check on the baby’s stools to know if he/she is doing fine with solids. Always try and bring in variety to what you are feeding. Once the baby likes the taste and is getting used to this food, it is time to explore the other vegetables now. Do not hurry at all!
White Pumpkin & Carrot purée: 

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2 pieces of white pumpkin, chopped
2 pieces of carrot, chopped

Method of preparation:
Follow the same procedure as for the carrot. Boil both the veggies together and then blend it in the blender. This will have a thicker soup consistency. Feed a few spoons of the purée. Let your baby adapt to the new taste. Again continue this for a week or more.

So go on and try these recipes and see your baby enjoy the variety that you bring in its daily diet!