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
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/dayCritical for brain development and preventing anaemia
Calcium
700 mg/dayEssential for growing bones and teeth
Vitamin D
600 IU/dayAids calcium absorption and immune function
Zinc
3 mg/daySupports immune function and growth
Protein
13 g/dayBuilds muscle and supports organ development
Daily food groups
| Food Group | Servings/Day |
|---|---|
| Grains | 3–5 |
| Vegetables | 1–1.5 cups |
| Fruits | 1–1.5 cups |
| Protein | 2 oz |
| Dairy | 2–3 cups |
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