As parents, we all want our children to grow up healthy and strong, but figuring out what to feed them can sometimes feel overwhelming. With so many options and advice out there, it’s hard to know where to start. The Poshan Chakra is a fantastic tool that is based on the idea that our plates should have the right mix of food groups to give children all the nutrients they need for energy, growth, and development.
- Grains and Cereals: The Energy Boost (50%)
Grains and cereals make up half of the plate because they give kids the energy they need to run, play, and learn all day long.
What can you serve?
- Whole wheat chapati or paratha
- Rice- consider trying brown rice or parboiled rice for more fiber
- Millets like ragi, bajra, or jowar (they’re great for variety, fiber and other nutrients)
- Daliya or poha
- Idli or dosa, made from a mix of rice and dal
- Proteins: Building Strong Bodies (20%)
Proteins are the building blocks for your child’s body. They help muscles grow and repair, and also support their immune system. About 20-30% of their plate should come from protein-rich foods.
What can you serve?
- Dal like moong, toor, or masoor
- Rajma or chana or lobia
- Eggs boiled, scrambled, or in an omelette any way your child will eat it.
- Paneer, curd, or milk
- Chicken, fish, or soybeans
For vegetarian families, pairing dals with grains like dal with rice or chapati ensures your child gets all the essential proteins they need.
- Fruits and Vegetables: Colourful and Nutritious (25%)
A quarter of your child’s plate should be filled with fruits and vegetables. They are packed with vitamins, minerals, and fiber that support everything from digestion to eyesight.
What can you serve?
- Leafy greens like spinach or methi
- Cooked veggies like carrots, pumpkin, or beans
- Raw veggies like cucumber, tomato, and capsicum
- Seasonal fruits like bananas, guavas, oranges, or mangoes (in the summer)
Encourage your child to eat a variety of colours (“eat the rainbow”) to ensure they get all the different nutrients their body needs.
- Fats and Oils: Small but Important (5%)
Fats are essential for brain development and absorbing certain vitamins, but they should be used sparingly. About 5% of your child’s plate should include healthy fats.
What can you serve?
- Cooking oils like mustard oil, or groundnut oil
- A small amount of ghee on their chapati or dal
- Nuts like almonds or walnuts (great for snacks)
- Water and Hydration: Don’t Forget!
Hydration is just as important as food. Make sure your child drinks plenty of water throughout the day. You can also offer:
- Coconut water for natural hydration
- Buttermilk as a refreshing drink
A Simple Example of a Balanced Plate:
- Grains: A whole wheat chapati or a small portion of rice
- Protein: A bowl of dal or a boiled egg
- Vegetables: A mixed vegetable sabzi with spinach and carrots
- Fruit: A sliced banana or guava
- Fats: A teaspoon of ghee or a handful of almonds as a snack
- Water: A glass of water or buttermilk
Creating a balanced plate for your child doesn’t have to be complicated. It’s all about balance and variety—no need for expensive or fancy foods. Focus on whole grains, fresh vegetables and fruits, and a mix of proteins, and your child will get everything they need to thrive.
Remember, healthy eating habits start early, and the more colorful and varied their plate is, the more excited they’ll be to eat it!