Nutrition-dense Food

What is Nutrient-rich food?

In simple language nutrient-dense, is a food that is rich in nutrients as per the number of calories it has in it. So even if a little amount is consumed by the baby, as babies eat less quantity, it’s still impactful to the body.

What should a toddler eat in a day?

You might be searching on the internet about what to offer for a 1-year-old baby or what to offer toddlers, this article helps you understand how to make healthy food for a child.

Here’s a rough chart that helps you understand what all you are supposed to offer in a day (24hour)

๐Ÿ›‘Note: Every child has a different appetite, our job as a caregiver is to offer a balanced meal, trust them and encourage all the good practices.

๐Ÿ“ŒCarbohydrates/ grains 3 portions (examples Roti, rice, millets, oats, quinoa, etc)

๐Ÿ“ŒProtein 2 portion (egg, chicken, nuts, nut butter, meat, legumes: chickpea, moong, etc)

๐Ÿ“ŒFruit  1 portion (banana, apple, mango, plum, etc)

๐Ÿ“ŒVegetables 1 portion (Seasonal vegetables, beans, carrots, ladies finger, etc)

๐Ÿ“ŒMilk 2 cups (Should not be more than 500ml, this includes curd, paneer, cheese, and other dairy products) If breastfeeding, first offer food then feed.

๐Ÿ“ŒFats Healthy sources (ghee, butter, olive oil, mustard oil, nut butter, etc)

Here’s how they will make a huge difference in making food more nutritious 


1. Nuts: Packed with protein, fiber, and essential fats

2. Soaking & sprouting: this process increases nutrition and also increases amino acids and vitamins 

3. Vitamin c: consumption of vitamin c helps the body with the absorption of iron, helps the immune system, and maintenance of cartilage, bones, and teeth.

4. Seeds: They are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants.

5. Ghee: is rich in fat, it contains high concentrations of monounsaturated Omega-3s. These healthful fatty acids support a healthy heart and cardiovascular system

6. Dips: acts as a great moistening agent to make babies food softer, and makes food nutritious and flavourful.

Nutrition dense snacks for toddlers 

If you are looking for some best and easily made Nutrition dense snacks for kids then check the below few examples.

Apple with peanut butter

Caramelized foxnut with nut powder

Sweet potato fries

Besan laddu

Murmura with tempering 

Crushed Peanut chikki

Baked Mathri ( suji, aata )

Hummus + cucumber 

Veg Mayo +carrots 

Veg Omelette 

Boiled egg 

Yogurt with chia seeds

Rice cake with cheese

Boiled chaana or moong

Lunch leftover Tikki 

Fry fruit mix

Makkana tossed in ghee

Pear slices with Almond butter 

Ragi laddu 

Aata dry fruit barfi

๐Ÿงกthese options are great for the little ones as well as adults

๐Ÿ’™small quantity may be accepted but it should be nutrition-dense 

๐Ÿ’œthese snacks have good fats, protein, and carbohydrates which helps in babies growth

๐Ÿ’šthese take 5-10 min to assemble, some can be made and stored too.

❤️all dips/butter can be made at home in no time 

* no sugar to be added, use jaggery/dates post 12 m of age 

Nutrition-dense Dips

Finger food is a great option for kids, it’s messy free, and easy for self-feeding 

But at times, for some babies it may feel a little dry so dips come into the picture, they are a great way for how to make food healthy and easy to serve.

If your question is how to make your child eat healthily these are a few of my healthy yet super yummy dips that go perfect with dosa, chilla, savory pancake, roti, cutlets, Tikki, paratha, and saute steam vegetables.

Beetroot dip

Veg Mayo


Coconut chutney

Peanut butter

Almond butter

Hung curd dip

Pesto dip

Peanut Chutney

It’s a great way, to make nutrition sense food for babies, these dips help your child eat healthily.

Side note: I use it as my salad dressing too