As a mom, I know how hard it is to juggle everything — planning meals, managing tantrums, making sure they’re learning, sleeping, growing… and somewhere in between, worrying if they’re actually getting all the nutrition they need.
My 3-year-old is a picky eater too — some days he survives on two bites of dosa and a banana, and I catch myself asking, “Is that enough?” If you’re asking the same questions, you’re not alone.
Sometimes, our child’s body gives us tiny signs that something might be missing — not to scare us, but to help us pay closer attention. In this blog, I want to share 5 subtle (but important) signs that your child may be nutrient deficient — and how we can gently correct it.
1. They Seem Tired All the Time — Even After a Good Night’s Sleep
Does your child get tired easily, avoid running around, or say, “I want to lie down” often? This could be more than just laziness. It may be their body asking for more iron or energy.
What you can try:
Give iron-rich foods like spinach dal, beetroot cutlet, or dates. Pair it with vitamin C (a squeeze of lemon or an orange) to help their body absorb it better.
From experience: My son enjoys beetroot dosas — they’re pink, fun, and nutritious!
2. They Can’t Seem to Focus or Stay Still for Long
If your child struggles to concentrate or jumps from one activity to another in seconds, it might not be “naughtiness.” Nutrition plays a big role in brain development and focus — especially iron, omega-3s, and zinc.
What you can try:
Add flaxseed powder to their dosa batter or give them a handful of walnuts. I also started using iodized salt in all our cooking — a simple but powerful change.
3. They’re Growing Too Slowly or Not Gaining Enough Weight
If their clothes still fit after 6 months or they’re not gaining weight like peers, it could mean they’re not getting enough calories or protein.
What you can try:
Smoothies with banana, milk, peanut butter, or soaked almonds work well. Add boiled eggs or paneer in fun shapes to their meals. No pressure — just gentle additions.
4. Their Hair Falls a Lot or Nails Look Weak
Excessive hair on the pillow or during oil massage? Pale, brittle nails? These might be signs that their protein, biotin, or zinc levels need attention.
What you can try:
Include dal rice with ghee, ragi porridge, or a small spoon of pumpkin seeds. My son loves roasted chana — I call them “power balls” and he eats them like snacks.
5. They Fall Sick Often or Heal Slowly
If colds linger for weeks or small cuts take forever to heal, their immunity might need a little boost — often linked to low vitamin A, C, or zinc.
What you can try:
Colorful fruits like papaya, mango, and guava are immunity heroes. Even carrot sticks with a little lemon and salt can do wonders.
💛 Final Thoughts (From One Parent to Another)
If you’ve noticed one or more of these signs, don’t panic — you’re not doing anything wrong. Our kids are growing fast, and sometimes their needs outgrow our routines. But small, mindful changes can make a big difference.
You don’t have to overhaul your whole kitchen — just start with one change this week. Your child’s body will thank you in its own quiet ways.
And if you ever feel unsure, reaching out to a pediatrician or a qualified nutritionist can help you get a clearer picture.
