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
Back to Age Guides
Pre-school Nutrition Guide
3–6 years
Supporting rapid brain development and social growth
1,200–1,600 kcalrecommended daily energy intake
Key nutrients to prioritise
Calcium
1,000 mg/dayPeak bone density development period
Iron
10 mg/daySupports cognitive function and energy
Vitamin A
400 mcg/dayEssential for vision and immune health
Fibre
19–25 g/daySupports digestive health and fullness
Omega-3
0.9 g/dayCritical for brain development and focus
Daily food groups
| Food Group | Servings/Day |
|---|---|
| Grains | 4–5 |
| Vegetables | 1.5 cups |
| Fruits | 1.5 cups |
| Protein | 3–4 oz |
| Dairy | 2.5 cups |
Feeding tips
- Involve children in meal preparation to encourage acceptance
- Serve meals and snacks at consistent times each day
- Model healthy eating — children copy what they see
- Offer a variety of colourful fruits and vegetables at every meal
- Avoid using food as reward or punishment
Important cautions
- Limit screen time during meals — it disrupts hunger signals
- Avoid sugary drinks including fruit juices and squashes
- Watch for early signs of food allergy: rash, swelling, vomiting
- Do not force-feed — trust the child's hunger cues
Recipes for this age group
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 Recipe