Ayurvedic Diet Chart for Children (Ages 3 to 10 Years)
A balanced and nutritious diet is essential for a child’s healthy growth, immunity, and energy. This Ayurvedic diet plan for kids aged 3 to 10 years includes wholesome, easily digestible, and seasonal foods that nourish both body and mind.
| Breakfast Ideas for Children (3-10 Years) |
| Jaggery-rice firni / kheer |
Dates and fig halwa |
| Cow milk with turmeric |
Little millet porridge with cow ghee |
| Milk with cow ghee |
Boiled lentils curry |
| Boiled moong beans |
Barley porridge |
| Ragi halwa |
Wheat-jaggery raab (sweet soup) |
| Lunch Options for Kids |
| Black-eyed pea curry |
Moong bean curry with brown rice |
| Roasted chickpea (sattu) with jaggery |
Pea-cabbage pulao |
| Chapatti of mixed grains (ragi, wheat, jowar) |
| Beetroot-carrot curry |
Wheat chapatti |
| Mixed vegetable curry |
Wheat-jaggery halwa |
| Healthy Snack Choices for Kids |
| Roasted chickpea / peanuts |
Fresh cut fruits |
| Soaked dry fruits halwa |
Dates and fig |
| Red rice upma |
Moong bean soup |
| Dinner Menu for Children |
| Mixed lentils-rice hotchpotch (khichdi) |
Bajra-jowar hotchpotch |
| Mixed vegetable curry in ghee |
Little millet kheer |
| Chapatti of mixed grains (ragi, bajra, jowar) |
| Pointed gourd curry |
Beetroot-coconut curry |
| Ragi hotchpotch |
Wheat-jaggery halwa |
Foods to Avoid for Children (3-10 Years):
Processed and preserved food.
Packet food, tinned fruits, and canned beans.
Heavy or preserved dairy products.
Refined oil and fried snacks.
Refined flour (maida).
Carbonated drinks and soda.
Extremely sour or overly spicy food.
Salted snacks.
Pickles and preserved dips.
Bakery products.
Black gram (urad dal) and its split forms.
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Foods to Use in Moderation:
Baked and cold food items.
Chili, black pepper, and strong spices.
Oranges, lemons, and overly sweet desserts.
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Highly Recommended Foods for Kids' Growth:
Cow ghee and cow milk.
Ragi (finger millet).
Dry fruits and almond milk.
Jaggery.
Turmeric.
Dates, figs, and nuts.
Barley and oats.
Multigrain flours.
Bottle gourd, beetroot, carrot, and sponge gourd.
Brown or red rice.
Sweet seasonal fruits like bael, amla, pomegranate, apple, and ziziphus (ber fruit).
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