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5 Easy Steps For Making A Nutritional Chart
5 Easy Steps For Making A Nutritional Chart

5 Easy Steps For Making A Nutritional Chart For Your Pre-Schooler

Do you ever find yourself wondering if your child is consuming enough of all the important nutrients? After all, their physical and mental development depends heavily on the nourishment they are getting. What you need to do is to make a thorough nutritional chart for your toddler and follow it as closely as possible. How do you make one, you ask? Don’t worry, here are five easy steps for creating a nutritional chart:

1. Include Frequent Meals/Snacks

Pre-schoolers are growing all the time. Their metabolism is fast and stomachs small, and this leads to them being hungry more often. So, it’s important to give them frequent meals and snacks in-between. Snacks like Boiled PotatoesFruit Salad, a slice of Buttered Bread, ½ cup cooked vegetable Pulav RicePasta or Cereals etc. can be given to them.

2. Include All Food Groups

You should not stick to just one or two food groups, doesn’t matter how healthy they are. It’s important to include all food groups across different meals such as grain foods, FruitsVegetables and LegumesDairy, and Meat/Poultry/Nuts.

3. Go For Smaller Portions

It’s important to eat small portions but eat frequently. It keeps the body metabolism running properly which helps maintain weight better.1,2

4. Care For Mental And Physical Development

Pre-schoolers go through rapid physical (height, weight, muscle, and bones etc.) as well as mental (skills regarding learning and thinking, social skills, etc.) development. Studies have shown that by 6 years of age the brain attains 90% of its adult size3. In fact, 60% of height and 30% of weight gain also takes place by this time^. Therefore it is essential for you to include foods that cater to all three. Include a balance of high protein foods like Cottage Cheese, non-veg for physical development and foods that help in brain development like Dry FruitsEggs, etc.

You can add Junior Horlicks, a health food drink, to your child’s diet. It has DHA which is a major building block in the brain and important for brain development and function. DHA is not very easily available in regular diets. Junior Horlicks also has 50% higher protein1 and 23 vital nutrients for healthy weight and height gain.

5. Don’t Force New Foods

It is important to keep rotating menu for little children to keep it interesting. While you should encourage new foods, it should be done by offering very small amounts, and not by forcing it on their plate.

It’s tough to meet the nutritional needs just through regular diet and even more so in the case of little children who are mostly finicky about eating.


5 Easy Steps For Making A Nutritional Chart

Take A Look At The Sample Meal Plan

Meal Type
  • Bread Slice/Sandwich
  • A banana and a handful of berries
Morning Snack
  • Plain, vanilla or fruit yogurt
  • Rice and Bean Soup
  • 100% whole wheat unsalted crackers
  • Carrot and cucumber with healthy salad dressing for dipping
Afternoon Snack
  • Apple slices thinly spread with peanut butter
  • Crackers
  • Whole wheat pasta with tomato and vegetable pasta sauce
  • Milk with Junior Horlicks 1,2

Related Tags

Nutritional Chart for Children, Important Nutrients for a Child

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