A new video of nutritionist Khyati Rupani is gaining attention online for giving parents a simple message that their child doesn’t need imported superfoods to stay healthy. Instead, she says a healthy Indian diet for kids can be built with everyday local foods that are both nutritious and affordable.
In the video, Rupani lists five Indian foods that help with growth, gut health and overall nutrition. She also encourages parents to trust home-cooked, desi meals instead of falling for fancy food trends.
Healthy Indian Diet For Kids: 5 Desi Foods Better Than Expensive Meals
Buttermilk, Local Greens Top the List
Rupani says buttermilk (chaach) is one of the best foods for children. It keeps them hydrated, supports digestion, and even provides some protein. No need for expensive health drinks, buttermilk works just fine.
She also recommends local vegetables like cabbage, bottle gourd (doodhi), and drumsticks. These greens are full of fibre, vitamins, and minerals, and they’re easy to find in Indian markets. Parents don’t need to chase imported greens like kale when desi veggies do the job well.
Fruits, Millets And Pulses Are Essential Too
Fresh fruits like mango, watermelon, and taadgola (ice apple) should be given in their natural form. Rupani advises against turning them into juice, milkshakes, or sweets, as that reduces their health benefits.
She adds that millets like ragi and jowar are great for kids. They’re rich in plant protein and fibre and help with digestion and energy. Including them as parathas or rotis can be a simple fix.
Rupani also clears the air about pulses and dals. She says they are a strong source of protein, and many plant-based athletes rely on them. For a healthy Indian diet for kids, dals should be a regular part of every meal.
The main takeaway is that you don’t need fancy or expensive foods. A healthy Indian diet for kids can be built using buttermilk, fruits, millets, pulses and local greens. These age-old ingredients are not only budget-friendly but also packed with all the nutrition children need to grow strong and healthy.
