easy
toddlerpreschool
Protein-Rich Dal Khichdi
A soft, easily digestible one-pot meal loaded with protein and iron — ideal for toddlers and young children.
35 min4 servings9 ingredients
Calories
210 kcal
Protein
9g
Iron
3.5mg
Fibre
4g
Why childhood nutrition matters — WHO data
39%
of children under 5 are anaemic globally
WHO 2023
1 in 3
children are stunted due to nutritional deficiency
UNICEF 2023
5 yrs
of good nutrition = 10% higher adult earnings
WHO
45%
of child deaths linked to undernutrition globally
WHO
Daily nutrition targets
Toddler · 1–3 years
1,000–1,400 kcal daily
IronCalciumVitamin D
Pre-school · 3–6 years
1,200–1,600 kcal daily
CalciumIronVitamin A
School-Age · 6–11 years
1,400–2,200 kcal daily
CalciumIronIodine
Tween · 11–15 years
1,800–3,200 kcal daily
CalciumIronZinc
Source: WHO Child Growth Standards & ICMR Dietary Guidelines
Nutrition advice you can actually trust
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Every recommendation is tailored to your child's exact developmental stage — not generic "kids" advice.
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Dietitian-reviewed
Age-specific recipes
Nutritionally balanced meals designed for each stage of your child's growth.
easy
preschoolschool-age
Calcium-Boosting Ragi Ladoo
Traditional ragi ladoos packed with calcium, iron, and healthy fats. A beloved Indian superfood snack.
25 min12 servings6 ingredients
Calories
145 kcal
Calcium
85mg
Iron
1.8mg
Protein
3g
Contains: Peanuts, Sesame
View Recipeeasy
school-agetween
Iron-Rich Spinach Egg Wrap
A quick, balanced lunchbox meal combining iron from spinach and eggs with complex carbs from whole wheat roti.
20 min2 servings8 ingredients
Calories
285 kcal
Protein
15g
Iron
4.2mg
Vitamin C
30mg
Contains: Eggs, Gluten
View Recipeeasy
tween
Teen Power Smoothie
A calcium and protein-packed smoothie designed for active tweens and teens navigating puberty.
5 min1 servings7 ingredients
Calories
310 kcal
Calcium
320mg
Protein
14g
Vitamin D
120 IU
Contains: Dairy, Peanuts
View Recipeeasy
toddlerpreschool
Vegetable Daliya Porridge
A fibre-rich broken wheat porridge with vegetables that supports gut health and sustained energy release.
30 min3 servings6 ingredients
Calories
180 kcal
Fibre
5g
Iron
2.5mg
Protein
6g
Contains: Gluten
View Recipeeasy
toddlerpreschool
Probiotic Curd Rice
A soothing probiotic-rich meal that supports digestion and gut health, especially during recovery.
20 min2 servings4 ingredients
Calories
160 kcal
Calcium
120mg
Protein
5g
Contains: Dairy
View Recipeeasy
preschoolschool-age
Iron-Rich Palak Dal
A nutrient-dense dal combining spinach and lentils to support iron intake and prevent anemia.
30 min3 servings6 ingredients
Calories
190 kcal
Iron
4mg
Protein
8g
Folate
90mcg
easy
preschoolschool-age
Protein-Rich Besan Cheela
A quick gram flour pancake packed with plant protein and iron, ideal for breakfast or snacks.
20 min2 servings5 ingredients
Calories
220 kcal
Protein
10g
Iron
2.8mg
easy
infanttoddler
Sweet Potato Mash
A naturally sweet, soft mash ideal for early weaning and rich in vitamin A for immunity.
20 min2 servings2 ingredients
Calories
120 kcal
Vitamin A
900mcg
Fibre
3g
easy
preschoolschool-age
Traditional Sattu Porridge
A protein-rich traditional Indian preparation made from roasted gram flour, ideal for energy and weight gain.
10 min1 servings3 ingredients
Calories
200 kcal
Protein
9g
Iron
2mg
easy
toddlerpreschool
Vegetable Upma
A balanced semolina-based dish with vegetables, providing sustained energy and essential nutrients.
25 min3 servings5 ingredients
Calories
210 kcal
Fibre
3g
Protein
6g
Contains: Gluten
View Recipeeasy
preschoolschool-age
Paneer Bhurji with Roti
A high-protein paneer scramble supporting growth and bone development in children.
20 min2 servings5 ingredients
Calories
260 kcal
Protein
14g
Calcium
250mg
Contains: Dairy
View Recipeeasy
toddlerpreschool
Ragi Kheer (Finger Millet Porridge)
A calcium-dense traditional kheer using ragi — recommended by ICMR as a key complementary food for preventing stunting and strengthening bones.
25 min3 servings6 ingredients
Calories
175 kcal
Calcium
180mg
Iron
1.5mg
Protein
5g
Contains: Dairy
View Recipeeasy
toddlerpreschool
Yellow Moong Dal Soup
A light, easily digestible protein soup aligned with WHO complementary feeding guidelines — ideal during illness recovery and for establishing protein intake in young children.
25 min2 servings7 ingredients
Calories
130 kcal
Protein
7g
Iron
2mg
Folate
60mcg
easy
toddlerpreschool
Banana Oats Porridge
An iron and fibre-rich breakfast aligned with WHO recommendations for energy-dense complementary foods, using oats — a whole grain endorsed by ICMR dietary guidelines.
10 min1 servings5 ingredients
Calories
195 kcal
Iron
2.2mg
Fibre
4g
Potassium
360mg
Contains: Dairy, Gluten
View Recipeeasy
school-agetween
Iron-Boosting Chana Chaat
A nutrient-dense chickpea salad combining non-haem iron with vitamin C — following WHO guidance that vitamin C consumed at the same meal significantly enhances iron absorption.
10 min2 servings8 ingredients
Calories
240 kcal
Iron
4.5mg
Protein
11g
Vitamin C
45mg
easy
school-agetween
Masala Veggie Omelette
A complete-protein breakfast using eggs — identified by WHO and ICMR as a highly bioavailable protein source critical for linear growth and cognitive development in school-age children.
13 min1 servings8 ingredients
Calories
220 kcal
Protein
14g
Iron
2.5mg
Vitamin B12
1.2mcg
Contains: Eggs
View Recipemedium
preschoolschool-agetween
Iron & Folate-Rich Methi Thepla
A whole wheat flatbread with fresh fenugreek leaves — methi is one of the richest plant sources of iron and folate as per ICMR RDA tables, critical for preventing anaemia.
30 min4 servings8 ingredients
Calories
175 kcal
Iron
3.2mg
Folate
75mcg
Fibre
4g
Contains: Gluten
View Recipe100% Free · No sign-up required
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Log height, weight, and BMI measurements over time and compare against WHO growth standards for your child's age.
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Nutrition guides & articles
Nutrients
Iron Deficiency in Children: Signs, Causes & Prevention
Iron deficiency is the most common nutritional disorder in children worldwide, affecting 1 in 4. Learn to spot the signs early and prevent it through diet.
6 min read
Read Source: WHO Global Anaemia Targets
Behaviour
The Science of Picky Eating: Why Kids Reject Foods
Food neophobia — fear of new foods — peaks between ages 2 and 6. Understanding the biology helps parents respond more effectively.
5 min read
Read Nutrients
Calcium & Bone Health: Building Strong Bones Before 18
Up to 90% of peak bone mass is acquired before age 18. The dietary choices your child makes now determine their bone health for life.
7 min read
Read Activity
Feeding Active Kids: Nutrition for Sports & School
Active children have significantly higher energy and micronutrient needs. Here's how to fuel performance without overdoing supplementation.
6 min read
Read Source: American Academy of Pediatrics
Feeding Guidelines
WHO Complementary Feeding: 7 Core Principles for Ages 6–24 Months
WHO's evidence-based framework for introducing solid foods — covering timing, texture, frequency, and responsive feeding — to prevent stunting and wasting in the critical 1000-day window.
8 min read
Read Nutrients
Vitamin D Deficiency in Indian Children: A Silent Epidemic
Despite abundant sunshine, over 70% of Indian children have inadequate vitamin D levels (ICMR 2020). Understand why, and what ICMR recommends to correct it through diet and safe sun exposure.
7 min read
Read Weight & Growth
Childhood Obesity: WHO's Prevention Framework for Indian Families
Childhood overweight has tripled in India since 1990. WHO's ECHO framework and ICMR dietary guidelines outline practical, evidence-based strategies families can implement at home.
8 min read
Read Nutrients
Zinc Deficiency in Children: The Hidden Driver of Stunting & Infections
India accounts for 17% of global zinc-deficient children (ICMR). Zinc underpins immune defence, linear growth, and wound healing — yet it is rarely discussed. Learn which Indian foods close the gap.
6 min read
Read Roadmap
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