Toddler Nutrition Guide

1–3 years

Building the foundation of lifelong healthy eating habits

1,000–1,400 kcalrecommended daily energy intake

Key nutrients to prioritise

Iron

7 mg/day

Critical for brain development and preventing anaemia

Calcium

700 mg/day

Essential for growing bones and teeth

Vitamin D

600 IU/day

Aids calcium absorption and immune function

Zinc

3 mg/day

Supports immune function and growth

Protein

13 g/day

Builds muscle and supports organ development

Daily food groups

Food Group	Servings/Day	Examples
Grains	3–5	Rice, Roti, Oats, Whole wheat bread
Vegetables	1–1.5 cups	Carrot, Spinach, Pumpkin, Peas
Fruits	1–1.5 cups	Banana, Mango, Apple, Papaya
Protein	2 oz	Dal, Eggs, Paneer, Chicken
Dairy	2–3 cups	Full-fat milk, Curd, Cheese

Feeding tips

Offer small portions frequently — 3 meals and 2–3 snacks daily
Introduce new foods alongside familiar favourites
Avoid added salt and sugar — taste buds are forming now
Breast milk or formula can continue alongside solid foods up to age 2
Iron-rich foods are especially important after 12 months

Important cautions

Avoid honey for children under 1 year (risk of botulism)
Cut grapes, nuts, and firm foods into small pieces to prevent choking
Limit fruit juice to 4 oz per day maximum
Do not give low-fat dairy before age 2

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

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

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

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

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