Bacho Ka Wazan Barhane Ke 7 Asaan Tareeke
Dr. Abdullah Bin Samak
25th May, 2025
⏱︎ 6 min read
1. Daily Unhein 6 Meals Dein (3 Main Meals + 3 Snacks)
But ye 6 proper heavy meals nai honi chaiye, here’s how to divide 6 meals for your child:
- Meal #1: Breakfast
- Meal #2: Snack. Breakfast ke 2 ghante baad (kela, biscuit, etc)
- Meal #3: Lunch (5-6 hours after breakfast)
- Meal #4: Another snack (fruit, yogurt, dry fruit)
- Meal #5: Dinner (lunch ke 5-6 hours baad)
- Meal #6: Last snack of the day (biscuit, milkshake, etc)
Yeh routine toddler ke wazan barhane ka best aur asaan tareeqa hai.
2. Nashtay Mein Protein-Rich Foods
Nashta din ka sabse zaroori meal hota hai.
Is waqt bache ko hamesha protein-rich foods dene chahiye.
Yeh kuch achay protein-rich foods hain:
- Ubla ya fry anda
- Omelette
- Boiled daal (daal mash, moong, etc)
- Chicken
- Cheese
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3. At Least 4 Eggs Per Week
Anda bache ke liye ek complete food hai. Is mein protein, fat, vitamin D, aur choline hoti hai jo unki sehat aur wazan dono barhate hain.
Ek anda roz nahi to kam az kam haftay mein 4 dafa zaroor dena chahiye.
4. Rozana Dahi Zaroor Dein
Dahi toddler ke digestion aur weight dono ke liye faida mand hai.
Lekin agar bacha dahi nahi khata, to:
- Fruit yogurt ya flavored yogurt try karein
- Thoda jam ya shakar mila kar dein
- Dahi ko roti ya chawal ke sath mila kar khilayein
Yeh sab tareeqe dahi ko toddler ke liye tasty aur interesting bana dete hain.
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5. Dry Fruit Snacks
Dry fruits mein high energy hoti hai aur thoda sa dene par bhi bacho ko kaafi calories milti hain.
Toh roz dopeher ya shaam ke waqt bache ko snacks ke tor py dry fruits zarur dein. Jese ke:
- kaju
- khajoor (mashed)
- badam (bareek kate hue)
- Akhrot
Chaho to dry fruits ko banana ya yogurt mein mila kar bhi de sakti hain.
6. Physical Activity
Sirf khilana kafi nahi hota — bacho ko bhookh lagne ke liye unka chalna, khelna bohat zaroori hai.
Roz kam az kam 30-60 minutes tak bache ko ghar ke bahar ya terrace par khelne dein.
Kiu ke jab bacha zyada khelta hai, tab usse zyada bhook bhi lagti hai.
7. Eat Together
Research ke mutabiq, aksar bacha tabhi khata hai jab maa ya family uske saath baith kar khana khayein.
And Do Not Make These Mistakes:
Agar aap yeh 3 galtiyan karte hain toh apke bache ka wazan ruk sakta hai:
1. Don’t Give Them Too Much Milk
Jee han, doodh zaruri hai lekin…
Zyada doodh bache ki bhookh khatam kar deta hai…
Aur isme iron jese nutrients bhi nahi hote.
Toh bacha na proper khana khata hai aur na hi usko iron milta hai jisse woh iron deficiency aur kamzori ka shikar hojata hai.
What to do instead:
Doodh din mein sirf 2–3 glass dein, aur baki usko fruits, vegetables, aur ghar ka khana khilaein.
2. Don’t Force Feed Them
Force feeding karne se bacha khane se zyada door hojata hai.
What to do instead:
Soft encouragement dein.
Kia khana hai aur kab khana hai yeh aap decide karein.
Aur KITNA khana hai, yeh bache ko decide karne dein.
3. Reduce Their Sugary Drinks
Sugary drinks (For example, dabbe ke juices, rooh afza, tang, etc) mein artificial sugars hoti hain. Jo ke bache ki bhook khatam kar dete hain
Is liye ye sab sugar drinks bache ko hafte mein sirf 4 se 5 martaba dein.
Roz roz nahi!
Final Thoughts for You
Bacho ka wazan barhane ke tarike follow karne se pehle yeh samjhein ke chote bacho mein slow weight gain normal hai.
1-3 saal ke bacchon mein monthly 0.5-1 kg weight gain bilkul normal hota hai.
Lekin agar apke bache ka:
- 2 mahine se bilkul weight nahi badha
- Energy level kam hai consistently
- Aur usne doodh peena bhi bilkul kam kardiya hai
Toh is case mein doctor se rujoo karna zaruri hai.
✓ Medically reviewed by:
MBBS, RMP, FCPS, PMDC
Written by:
Dr. Abdullah Bin Samak
Medically reviewed by:
MBBS, FCPS, PMDC, RMP
Written by:
Dr. Abdullah Bin Samak
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© 2025. All rights reserved.
© 2025. All rights reserved.