7 healthy foods for your baby

A lot of us are often confused about what makes a balanced and nutritious diet for our kids so that they grow up healthy and strong! In response to a reader query on Rediff's Q&A, nutritionist Preeti Desai has this advice to offer:

What your child (3-10 years) should eat every day across all meals...

4 servings of milk and milk products

Example of 1 serving of milk and milk products means:

• 1/2 cup of milk
• 1/2 cup of yogurt
• 1 slice of cheese
• 1/2 cup ice-cream (always review the amount of added sugar the child has eaten through the day)

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2 serving of protein foods

Example of 1 serving of protein foods means:

• 1 oz / 30 grams of cooked fish
• 1 oz / 30 grams of lean meat
• 1 egg
• 1/2 cup cooked beans and rice or peas and rice

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6 servings of carbohydrates (breads, roti, rice, cereals, grains)

Example of 1 serving of carbs means:

• 1/2 slice bread
• 1/2 cup dry cereal
• 1/4 cooked dry cereal
• 1/4 cooked rice
• 1/4 cooked pasta
• 1/4 cooked noodles
• 3 small biscuits

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5 serving of fruits and vegetables as mentioned below would be ideal. It's more likely that if given smaller portions your child is likely to experiment with fruits and vegetables and ideally should be given different varieties 3 to 4 times a day.
1 serving of vitamin C rich fruits / vegetables

Example of 1 serving of vitamin C rich fruits/vegetables:

• 1/2 of a medium fruit or 1/2 cup cut fruit (orange, cantaloupe)
• 1/4 cup cooked vegetable (bell peppers, broccoli)

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1 serving of dark green or yellow / orange fruits / vegetables

Example of 1 serving of leafy greens:

• 1/2 of a medium fruit or 1/2 cup cut fruit (papaya, pineapple, peach)
• 1/4 cup cooked vegetable (spinach, green beans, carrots, sweet potato)

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3 servings of other fruits / vegetables

Example of 1 serving of fruits / vegetables

• 1/2 cup fruit / vegetable juice
• 1/2 banana
• 1/2 apple
• 1/2 cup purple grapes
• 20 raisins
• 1/4 cup potatoes
• 1/4 cup eggplant
• 1/2 cup cauliflower
• 1/2 cup tomatoes

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Deserts are good for kids in controlled portions and you can make the healthier by topping ice cream, frozen yogurt, milk shakes with almonds, berries, fruits that will add nutrition and crunch.

Lastly 3-year-old children or more can almost eat all foods that you can eat the key is to give them smaller portion sizes at meals and snacks throughout the day, to fuel his high energy needs through the day.