Proper nutrition ensures healthy growth and development in kids. It is imperative for their overall well-being. And, we have all heard how a balanced meal offers complete nutrition. 

When we say nutrition, it means vitamins, minerals, carbs, protein, and fats that are good for you. Now, a balanced meal offers them in the right amounts, limiting excess calories. 

But what goes into making a meal balanced? How much nutrition does your child need? Several questions are probably running around in your mind.

We understand that. As a parent, you don't want to play the guessing game. Rather, you want proper answers for hassle-free implementation. So today, we bring you guidelines for a healthy diet for your child. Read on!

Guidelines For A Healthy Nutritious Diet 

Here are a few tips to build a healthy diet for your child. 

Opt For A Variety 

One of the easiest ways to make sure your child is getting all the nutrition is to include a range of foods from all food groups. It includes vegetables, fruits, protein, dairy, or dairy alternatives. This way, you add a broad spectrum of nutrients to each meal. 

For instance, breakfast can be a cup of fresh fruits and berries with a glass of milk. Infact, when it comes to fruits and vegetables, the aim is to ensure your child consumes at least 1-2 cups per day. That said, it also depends on the age, calorie needs, and activity level of your child. 

The balanced meal formula you can use is:

Go for palm-sized protein, fist-sized whole grains, thumb-sized healthy fats, half a plate of fruits and veggies, and a glass of water.

Include the Recommended Amount Of Protein 

Protein is super important for children's growth and development. It helps build and repair tissues, boosts immunity, and provides energy. 

Some protein-rich foods include meat, fish, eggs, dairy, legumes, tofu, nuts, seeds, quinoa, and Greek yogurt.

However, the amount of protein needed depends on age, weight, and activity level. Here are the general protein recommendations for children:


13 grams per day


19 grams per day

School-age children and preteens

34 grams per day for boys and 34 grams per day for girls


52 grams per day for boys and 46 grams per day for girls

Use Whole Grains 

There is a hype surrounding whole grains and rightly so because they offer more fiber and nutrients. So, go for whole grain options over refined grains like whole grain dosa, chilla, parathas, etc. 

For instance, whole grain dosa, made from ingredients like whole wheat or a combination of lentils and grains, can provide a good amount of protein, fiber, and other essential nutrients. Same way, the chilla, made from gram flour (besan) or lentil batter, is nutritious and versatile. And, when it comes to taste, they are incredibly delicious. 

Not All Fats Are Bad 

Healthy fats are a crucial component of a healthy diet for kids. It not only supports overall well-being but also boosts brain development in little ones. So, nuts like almonds and walnuts, and seeds like chia and flaxseeds all offer healthy fats. Infact, you can also use ghee and cheese, along with cold-pressed oils. They provide the necessary fats and nutrients and enhance the nutritional value of meals.

Limit processed foods and sugary snacks

If avoiding processed food altogether seems difficult, start by reducing its intake. These foods are usually very high in unhealthy fats, sugar, and calories. Also, they don't offer any essential nutrients. So, at the end of the day, it just fills the tummy and does nothing for your child's health. 

Control portion sizes 

As a parent, you want your child to eat well. But at the same time, it's also vital to teach kids about appropriate portion sizes. Encourage them to listen to their bodies’ hunger and fullness cues. Avoid using food as a reward or punishment.

Wrapping Up 

While these are a few guidelines to help you start a nutritious journey for your kid, remember, everyone is different. So, make sure you curate a meal plan based on your little one's preferences and needs. You can also consult a pediatrician or a dietician to help you out. 

If you are looking for nutritious, healthy, and absolutely delicious food mixes for your child, Mooogly has you covered. We bring a host of products that make healthy eating easier. From Kodo moringa dosa to sweet potato pancake mix, the options are plenty. The best part? Mooogly maintains complete transparency when it comes to ingredient lists and uses zero preservatives or additives. 

Make your meals nutrition-dense with Mooogly today!

Also Read: 5 Tips To Help Children Maintain A Healthy Weight By Nutritionists