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/day

Peak bone density development period

Iron

10 mg/day

Supports cognitive function and energy

Vitamin A

400 mcg/day

Essential for vision and immune health

Fibre

19–25 g/day

Supports digestive health and fullness

Omega-3

0.9 g/day

Critical for brain development and focus

Daily food groups

Food Group	Servings/Day	Examples
Grains	4–5	Brown rice, Multigrain roti, Poha, Upma
Vegetables	1.5 cups	Tomato, Beans, Sweet potato, Broccoli
Fruits	1.5 cups	Guava, Orange, Pomegranate, Banana
Protein	3–4 oz	Rajma, Paneer, Eggs, Fish
Dairy	2.5 cups	Milk, Dahi, Lassi, Cheese

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

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

Iron

3.5mg

Fibre

View Recipe

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

Contains: Peanuts, Sesame

View Recipe

easy

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

Iron

2.5mg

Protein

Contains: Gluten

View Recipe

easy

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

Contains: Dairy

View Recipe

easy

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

Folate

90mcg

View Recipe

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

View Recipe

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

Iron

2mg

View Recipe

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

Protein

Contains: Gluten

View Recipe

easy

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 Recipe

easy

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

Contains: Dairy

View Recipe

easy

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

Iron

2mg

Folate

60mcg

View Recipe

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

Potassium

360mg

Contains: Dairy, Gluten

View Recipe

medium

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

Contains: Gluten

View Recipe