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TODDLER RECIPES

Toddlers (1-3 years) are very energetic and they are always active, trying to sit, stand, walk, run, talk, etc. They explore new things by making keen observations and fine-tuning grasping skills by picking up items, foods, etc, with tiny fingers, playing and putting them in the mouth. It is a crucial phase in the progression of overall growth and development for the toddler. They must develop the right eating habits with adequate nutrition. Understanding the essential nutrient requirements for a toddler, its benefits and their sources and including them in the child's daily diet is significant.

Macronutrient requirement

ENERGY 

PROTEIN 

FAT 

CHO 

1000-1400 kcal 

13 g/day 

30 g/day 

130 g/day 

  • Energy (Calories): The calorie requirements vary based on their activity levels and individual needs
  • Protein: It is essential for tissue repair, growth, and energy supply. Excellent protein sources for toddlers include meat, poultry, fish, eggs and dairy products, as well as plant-based sources like lentils, pulses, nuts, seeds, milk, and milk products.
  • Fat:  It is crucial for brain development and aiding the absorption of vitamins A, D, E, and K. Healthy fat sources for toddlers encompass nuts, seeds, avocados, cheese, butter, nut butter, ghee and oily fish.
  • Carbohydrates: They are the primary source of energy. Recommended carbohydrate sources for toddlers include fruits, vegetables, whole grains, pasta, and controlled sugars like honey and jaggery.

Micronutrient Requirements

CALCIUM 

IRON 

ZINC 

VITAMIN A 

VITAMIN C 

VITAMIN D 

700 mg/day 

11 g/day 

3  mg/day 

500 mg/day 

25 mg/day 

10 mcg/day 

  • Calcium: It supports strong bones and teeth formation. Optimal sources of calcium for toddlers include milk and dairy products, ragi, almonds, and leafy green vegetables.
  • Iron: Iron enables the transport of oxygen in the body. Iron-rich foods for toddlers include meat, poultry, fish, beans, iron-fortified cereals, green vegetables, beetroot, and pomegranate.
  • Zinc: It plays a pivotal role in immune function and growth. Zinc sources for toddlers encompass meat, poultry, fish, beans, seeds, and whole grains.
  • Vitamin A: It is essential for vision, growth, and immunity. Foods rich in vitamin A for toddlers include carrots, sweet potatoes, cantaloupe, orange juice, and various colourful fruits and vegetables.
  • Vitamin C: It supports the immune system and wound healing. Good sources of vitamin C for toddlers include citrus fruits, strawberries, broccoli, and tomatoes.
  • Vitamin D: It aids calcium absorption and bone health. Vitamin D sources for toddlers include natural sunlight, fortified milk, and oily fish.
  • Fibre: Toddlers require around 12-15 grams of fibre daily to promote a healthy digestive system. Whole grains, vegetables and fruits are good sources of fibre.

Feeding Guidelines for Toddlers

  • Giving small, frequent meals and snacks throughout the day.
  • Make mealtime positive experiences; avoid pressuring your toddler to eat and encourage them to eat on their own.
  • Pay attention to healthy eating habits like sitting as a family at mealtime.
  • Encourage exploration of different foods and textures.
  • To prevent dehydration, encourage children to drink several glasses of water or other fluids  during and after physical activity.
  • Provide healthy beverage choices like fresh fruit juices with chia seeds, smoothies, etc.
  • Involve your toddler in cooking activities such as fruit and vegetable shopping, washing veggies, arranging food, mixing, stirring, pouring, measuring, and serving.

Lastly, be a good role model to your little champ. Although toddlers may not consume everything offered, providing diverse and nutritious choices is vital to ensure they receive the nutrients for optimal growth and development.

Here are a few recipes that can be tried at home.

TODDLER RECIPES

1. Green Moong Dal Chilla Wrap

Moong dal chila wrap is a nutritious, innovative, tasty and delicious recipe for toddlers. It's vegetarian's most popular superfood. It can be served as breakfast or an evening snack option. It is rich in high-quality protein and vitamins A,B,C and E and minerals such as calcium and potassium. It helps in digestion and enables healthy weight gain in toddlers.

Ingredients

For chilla

  • Split green moong dal/Green gram with the skin - 1 cup (soaked overnight)
  • Salt - to taste
  • Water - as required

For Stuffing

  • Mashed boiled potatoes - 2
  • Kala namak/Black salt - 1 teaspoon
  • Adrak/Ginger - 1/2 teaspoon chopped
  • Roasted cumin seeds powder - 1 teaspoon
  • Salt - as per taste
  • Red chilli powder - 1/2 tsp
  • Chaat Masala - as per taste
  • Cheese - grated for garnishing

Method

For Chilla:

  • Wash Green moong and soak for 6-8 hours or overnight. Strain water and grind it into a smooth batter.
  • Pour the batter into a bowl and add salt. Mix it well.

For Stuffing:

  • Take mashed potatoes in a bowl. Add black salt, chaat masala, salt, roasted cumin seeds powder, red chilli powder, chopped green chilli and chopped ginger.
  • Mix them well.  

For Chilla Wrap:

  • Heat a pan and sprinkle oil in it. Now, wipe the oil. Pour a ladleful of batter and spread as thin as possible. Cook both sides on medium flame.
  • Cool the chilla for 30 to 40 seconds. Then, spread stuffing on one side.
  • Now, roll the chilla. Cut into two pieces from the center. Sprinkle some grated cheese.
  • Moong Dal Chilla Wrap is ready to be served.

2. Dates and Dry Fruits Ladoo

Sl. No. 

INGREDIENTS 

QUANTITY (g/ml) 

1.

Kimia dates

12 pieces

2.

Almonds

20 g

3.

Walnuts

20 g

4. 

Pista

20 g

5. 

Flax seeds

20 g

6. 

Pumpkin seeds

20 g

7.

Sunflower seeds

20 g

8.

Makhana

15 g

9.

Muskmelon seeds

20 g

10.

Watermelon seeds

20 g

11.

Sesame seeds

20 g

METHOD

  • Grind the dates to fine-paste.
  • Dry roast all the nuts and seeds.
  • Crush the seeds and nuts.
  • Mix dates paste and seeds. Add ghee and mix well.
  • Grease ghee on your palm, take a small portion of the mixture and make a small laddu.
  • Then, store all the laddu in a tight jar.

This ladoo contains calcium, iron, protein and energy that can help in increasing energy in the body and keep the toddler energetic and active and increase haemoglobin as well. Flax seeds and walnuts contain omega-3 fatty acids, which help in a child's eye and brain development3.

3. MILLETS PROTEIN POWDER

Sl. No.

INGREDIENTS

QUANTITY (g/ml)

1.

Barnyard Millet

100 g

2.

Pearl millet

100 g

3.

Little millet

100 g

4.

Kodo millet

100 g

5.

Finger millet 

100 g

6.

Proso millet

100 g

7.

Almonds

50 g

8.

Walnuts

50 g

9.

Pumpkin seeds 

30 g

10.

Makhana

15 g

11.

Pistachio

50 g

12.

Cashew 

50 g

METHOD

  • Clean all the ingredients and wash them properly.
  • Dry all the wet ingredients under sunlight or at room temperature.
  • Heat a Pan, and dry roast the ingredients.
  • Grind all the ingredients into fine powder.
  • Sieve out the solid particles from the powder.  
  • Store the fine mixture of power in a dry container.

This powder can be added to their milk, chapati,  chutneys, ladoos, etc. Millets are whole grain that contains a lot of protein, antioxidants, and nutrients. They may have numerous health benefits. Plus, they're gluten-free, making them an excellent choice for parents wanting to follow a gluten-free diet for their toddlers.They are a good source of fiber, which keeps constipation at bay.

4. VEG SPROUT FINGERS

Sl. No.

INGREDIENTS

QUANTITY (g/ml)

1.

Green gram whole (soaked and sprouted)

30 g

2.

Onion 

15 g

3.

Carrot 

20 g 

4.

Beans

20 g 

5.

Capsicum 

20 g 

6.

Potato 

30 g 

7.

Rice flour/corn flour 

40 g 

8.

Chili powder 

7 g 

9.

Garam masala 

5 g 

10.

Salt

As per taste 

11.

Oil

For shallow fry

METHOD 

  • Cook sprouted green gram in a pressure cooker.  
  • Chop all the vegetables (onion, carrot, beans and capsicum).  
  • Boil potato, carrot and beans for 10 to 15 minutes.
  • Take a bowl, add cooked vegetables, green gram, onion, capsicum, chili powder, garam masala, salt and mix it well.
  • Make finger shapes from the mixture, dip in the rice flour/corn flour and shallow fry.
  • Serve with mint chutney or sauce.

5. MULTIGRAIN MIXED COLOR PANCAKE  

Sl. No.

INGREDIENTS

QUANTITY (g/ml)

1.

Wheat flour

30 g

2.

Barley flour

20 g

3. 

Bajra flour

20 g

4. 

Broken wheat flour

10 g

5. 

Rice flour

10 g

6.

Curd

50 ml

7. 

Carrot Juice

30 ml

8. 

Beetroot juice

30 ml

9. 

Pomegranate juice

30 ml

10. 

Date Syrup

20 ml

11. 

Baking soda

1 tsp

12. 

Salt

As per taste

14. 

Oil

10 ml

METHOD 

  • Take a bowl add all flours, curd and mix well
  • Add beetroot, carrot and pomegranate juice to the mixture.
  • Add salt, sugar powder and a pinch of baking powder and mix the dough well.  
  • Heat a pan, pour the dough and cook well on both sides.  
  • Make two to three pancakes.  
  • Drizzle date syrup and serve it.  

Compared to pancakes made from only white flour, these pancakes have a deeper, more exciting flavour, along with more fibre and nutrients, as this pancake mixture contains a variety of millets.

In summary, meeting the nutritional needs of toddlers aged 1-2 years is crucial for their growth and development. Providing a balanced diet rich in proteins, fats, carbohydrates, and essential micronutrients like calcium, iron, zinc and vitamins A, C, and D is vital. Creating a positive mealtime environment and offering a variety of nutrient-dense foods support their health and set the foundation for lifelong eating habits.

Want to consult the Best Nutritionists/Dietitians in India? Please find the links below.

  1. Best Nutritionists/Dietitians in Bengaluru
  2. Top Nutritionists/Dietitians in Chennai
  3. Best Nutritionists/Dietitians in Mumbai
  4. Top Nutritionists/Dietitians in Pune
  5. Best Nutritionists/Dietitians in Chandigarh
  6. Top Nutritionists/Dietitians in Gurgaon
  7. Best Nutritionist/Dietitians in Panchkula
  8. Top Nutritionists/Dietitians in Noida
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