A food guide by a dietitian Anuradha
Children between 3 and 6 years of age undergo an important phase of development and development. Their brains are growing rapidly, physical activity increases, and therefore requires proper nutrition. As a parent, providing the right balance of foods rich in vitamins, minerals and energy to your child is essential for their overall health and immunity.
Creating a well-employed diet chart is not complicated for a 3-6 year old child. As a dietist Anuradha, we believe in keeping it simple, nutritious and tasty – using the ingredients available easily in every kitchen.
3-6 year nutritional requirements
What should be included in your child’s daily diet here:
. Carbohydrates: Energy Booster (Roti, Millets, Sabudana, Bhutta (Corn), Makhana, Rice, Poha, Idli, Dosa, Uttapam, Ragi Mudde)
. Protein: muscle and brain development (lentils & Pulses, curd and other dairy products, Nuts)
. Fat: Essential for brain development (ghee, nuts & seeds, healthy oils)
. Calcium: Strong bones and teeth (milk, ragi, curd, nuts & seeds, green leafy vegetables, water chestnut)
. Iron: Blood and brain health support (green leafy vegetables, raisins, dried apricots, date, chickpeas & other legumes, nuts & seeds)
. Fiber and liquids: Keeps digestion strong (fruit, whole grains, sprouts, salads, vegetables, tender coconut water, lemon juice, clear soup, thin lassi, water)
Ideal Meal Schedule for Children (3–6 Years)
Creating structure helps children eat better. Here’s a simple routine:
| Meal Time | Suggested Meal |
| Early Morning (7:00 AM) | Warm milk with a few soaked almonds or raisins |
| Breakfast (8:30 AM) | Vegetable upma / besan chilla / aloo paratha + curd |
| Mid-Morning Snack (10:30 AM) | Seasonal fruit (banana, apple, chikoo) or boiled egg |
| Lunch (12:30 PM) | Rice + dal + ghee + sabzi + small salad or curd |
| Evening Snack (4:30 PM) | Vegetable poha / dhokla / fruit smoothie |
| Dinner (7:00 PM) | 1-2 phulka + paneer or dal + veggies |
Food tips for picky eaters
Children can have a challenge to eat everything on their plate, especially with those who create excitement. Here are some parents-innocent tricks:
. Make food colorful: Use natural colors from beets, carrots, spinach to make food attractive.
. Mini Part: Offer small portions to avoid heavy portions.
.. Avoid junk food traps: Change the store-bread snacks with homemade people such as moong dal chilla, murmura chaat, or ragi cookies.
. Include your baby: Take help in simple tasks like washing them – it creates curiosity and interest.
. Leading for example: Eat the same healthy food together as a family.
Healthy Homemade Snack Ideas
. Moong dal dosa with coconut chutney
. Vegetable suji upma with peas and carrots
. Boiled sweet potato or mashed potato with ghee
. Roti rolls with paneer bhurji or boiled egg
. Stuffed paratha with curd (methi, palak, or aloo)
. Vegetable khichdi with ghee and beetroot raita
. Ragi or oats ladoos with jaggery for dessert
Foods to Avoid
. Sugary soft drinks and excessive sweets
. Packaged chips and fried namkeens
. Excess salt and spicy foods
. Processed foods like sausages or instant noodles
. Reheating the same food multiple times
These foods are low in nutrition and can affect digestion, energy, immunity, Brain development, growth and development over time.
Final Thoughts from Dietitian Anuradha
The 3–6 age range is a golden window to build healthy eating habits that last a lifetime. A food offers a treasure trove of balanced meals using dal, roti, rice, vegetables, dairy, and fresh fruits. With the right guidance and simple planning, you can give your child everything they need—nutritionally and emotionally—on their plate.
Want a personalized diet chart for your child based on their taste preferences, growth, or medical needs?
Book a consultation today with Dietitian Anuradha and give your child the gift of lifelong health.
