Try today
Try the Rainbow Plate challenge — 6 colors of food in one meal today!
Why it matters
The brain is 60% fat. Every bite builds it.
Omega-3 fatty acids (found in fish, walnuts, flaxseed) form the structural membrane of every brain cell
Iron deficiency in the first 2 years permanently affects cognitive development — even if corrected later
The gut produces 90% of serotonin. What your child eats directly affects their mood and behavior
Children need 25-30 different foods per week for optimal micronutrient coverage
What to do at every age
Tap an age range to see specific guidance for your child
0 to 1 year
- Breast milk or formula is complete nutrition for the first 6 months
- Introduce single-ingredient purees at 6 months — one new food every 3 days
- Avoid honey, salt, and added sugar under 1 year
1 to 3 years
- Offer 3 meals and 2 snacks daily at consistent times
- Include dal, rice, and vegetables at every meal
- Food refusal is normal — keep offering without pressure
3 to 6 years
- Rainbow plate: aim for 5 different colors of food daily
- Involve them in cooking — children eat what they help make
- Limit juice to 120ml per day; water is the best drink
6 to 12 years
- Iron-rich foods for brain focus: spinach, lentils, eggs, meat
- Breakfast is non-negotiable for school performance
- No screens at meals — teach mindful eating
12 to 16 years
- Calcium peak: 1300mg per day for bone density
- Protein for growth spurts: eggs, paneer, legumes, chicken
- Teach label reading and healthy food choices for independence
Practice it
Interactive workshops with hands-on activities for this habit
H.A.B.I.T.S. Quick Reference
All 6 habits on one page. Print it, stick it on the fridge, practice it daily.
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