Balanced diet for toddlers

My daughter and I are lacto-vegetarians (we eat diary products but not egg and meat). The major source of nutrition for us is from vegetables,fruits and lentils. For toddlers, for the amount of energy they spend, it is absolutely essential to eat a healthy, nutrition rich diet.

For her to stay strong and energetic, I always make sure I include every important nutrient in my cooking and in her diet. The important nutrients include protein, vitamin A, vitamin C, carbs, iron, folate, fiber, calcium and fats. As a vegetarian, it happens sometimes that we have to consume same food very often and it might in turn make our breakfast, lunch and dinner less interesting.

So I have to carefully curate my menu for the day in such a way that it is packed with nutrition and it should also be more inviting. We mostly cook Indian dishes at home and when I have ample time in the weekends, I try different cuisines. If the recipe is a hit, I make it a regular in our home.

I am planning to make a series of posts with nutritional and delicious recipes that will be helpful for mommies. I will also take care that the recipes don’t consume lot of time.

To make this post bit more informative, I am adding the sources of various nutrients that we consume regularly.

Proteins

  1. Lentils
  2. Beans
  3. Yogurt
  4. Cheese
  5. Chickpeas
  6. Nuts

Carbs

  1. Whole wheat Bread/Chapati/Roti
  2. Rice
  3. Millet
  4. Pasta
  5. Potatoes

Vitamin A

  1. Carrots
  2. Spinach
  3. Broccoli
  4. Sweet potatoes
  5. Pumpkin and squashes
  6. Most green, leafy veggies

Vitamin C

  1. Citrus fruits
  2. Tomato
  3. Broccoli
  4. strawberry
  5. cabbage
  6. Cauliflower
  7. Supplement

Iron

  1. Beans
  2. Spinach
  3. Chickpeas
  4. Tofu
  5. Dry fruits and Nuts

Calcium

  1. Black gram sabut (it is an Indian pulse and is loaded with calcium and other nutrients)
  2. Dark green leafy veggies
  3. Yogurt
  4. cheese
  5. Milk (rarely)
  6. Finger Millet (Ragi)

Fiber

  1. Certain legumes
  2. Whole wheat bread/pasta/roti
  3. Carrots
  4. Beets
  5. Spinach
  6. Broccoli
  7. Nuts

Folate (vitamin B9)

  1. Legumes
  2. Leafy greens
  3. Beets
  4. Citrus fruits
  5. Banana
  6. Nuts

Fats (healthy foods)

  1. Nuts
  2. Cheese
  3. Yogurt
  4. Coconut
  5. Coconut oil
  6. Avocado ( we are not a big fan of this buttery fruit, though)

Note: This post is just a glimpse of what we eat on most days and not dietary/nutritional advice

Image credit : Pexels.com

17 Comments Add yours

  1. mezruth says:

    I’m looking forward to reading more of your blog. I have a 2.5 year old who never really ate a variety of healthy foods until recently, so I’m happy to have more recipes to try. Also, I try so hard to manage the difficult behaviour, but I would value the wisdom of someone else!

    Liked by 1 person

    1. Mommy Me says:

      Thank you very much for your time and for your valuable comment. I am more than happy to help you! Please keep checking out my blog for recipe ideas. I also post parenting ideas on handling toddlers in parenting category. I hope that will be useful too for you.
      Also, I just check out your blog and you have a wonderful,creative content there! Keep writing more such awesome articles!

      Like

      1. mezruth says:

        Thankyou so much for the lovely feedback !

        Like

  2. Thanks for sharing this! And I am looking for your new series! 🙂

    Liked by 1 person

  3. AmyRose🌹 says:

    That dish you have for your toddler looks really good!! The majority of my protein comes from pumpkin seeds, believe it or not. I make smoothies with almond milk, one banana, and a huge handful of fresh blueberries with the pumpkin seeds. I also add cinnamon. It is delicious! I highly recommend it!

    Liked by 1 person

    1. Mommy Me says:

      Wow the recipe sounds very delicious!! Will definitely try. Thank you so much 🙂

      Liked by 1 person

      1. AmyRose🌹 says:

        You are so welcome! It is delicious! You have to experiment to see how much pumpkin seeds you like in it. Good luck!!

        Liked by 1 person

        1. Mommy Me says:

          Sure, I will try! Thanks for the tip!

          Liked by 1 person

  4. kagucuisine says:

    Thank you for the clear and informative article💖. Looking forward to reading more!

    Liked by 1 person

    1. Mommy Me says:

      Thank you and am glad you found it useful 🙂

      Liked by 1 person

  5. cathyscrazykitchen says:

    I recently discovered how healthy several herbs and spices are for your diet. I will be looking forward to your diet plan for my grandson. Thank you!

    Like

  6. I’m looking forward to reading more of your posts. Thank you for the information in this one.

    Liked by 1 person

    1. Mommy Me says:

      Thank you. Glad you are finding it useful!

      Like

  7. cheriewhite says:

    Toddlers can be picky eaters! I love the recipes and the pics make it look very “inviting” as you said! There’s an art to making healthy foods look good and it looks like you have it down pat!

    Like

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