Milk to Meals — Every Choice Matters

Why Early Nutrition Matters:

Children need a daily dose of fruits and vegetables to support their healthy growth and brain development. The eating habits they form early on can shape how they eat for rest of the life. That’s why it’s so important to introduce a variety of fruits and vegetables from a young age.

Tips to Make Fruits & Veggies a Daily Habit:

Include fruits and vegetables in every meal and snack.

If you're using canned or frozen options, choose those with no or low added sugars.

Store ready-to-eat fruits and veggies in single-serve containers—great for on-the-go healthy snacking!

Instead of fruit-flavored cereal bars, offer fresh fruit slices paired with unsweetened granola.

Swap fried veggies for roasted or steamed alternatives for a healthier, tastier choice.

Protein and Iron — The Unsung Heroes of Growth

While fruits and vegetables are essential, protein and iron are equally important for muscle and brain development.

Include:

Protein rich foods like lentils, eggs, fish, tofu, lean meats, dairy products.

Iron-rich foods like spinach, beans, jaggery, meat, and fortified cereals.

Vitamin C enriched fruits like oranges, guava, and tomatoes, all of these would help improve iron absorption.

What About Drinks? Here's What to Know:

1. For Babies (6 to 12 months) always offer small amounts of water (4 to 6 ounces per day). Continue breastfeeding or formula feeding as the primary nutrition source.

2. Infants and young children should avoid added sugars altogether.

3. Always check the nutrition facts label to ensure you’re choosing foods and beverages with no added sugars.

4. Natural drinks like buttermilk, coconut water, or lemon infused water are refreshing and healthy.

5. Limit juices, sodas, and sweetened beverages as they can suppress your child’s appetite and also contribute to excess added sugars.

Introducing New Foods — One Bite at a Time

1. Start with one new food at a time and wait 2–3 days before adding anoth