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As a nutritionist and mother of twins, I spend a lot of time in the kitchen and at the market. Indian parents today want the best for their children, but with so many choices — and so much clever marketing — it’s easy to feel confused. The good news? You don’t need to buy the most expensive or heavily advertised products. You just need a few simple rules to pick better everyday staples.

Let’s make your next grocery run simpler and smarter.

Start with fruits and vegetables Buy local and seasonal from a vendor you trust. It’s usually fresher and less likely to have been sprayed heavily. If your budget allows, go organic where it matters most. The “dirty dozen” — strawberries, kale, spinach, nectarines, apples, grapes, bell peppers, cherries, peaches, pears, celery and tomatoes — are the ones most heavily sprayed. These are worth choosing organic when possible.

The “clean fifteen” — avocado, papaya, pineapple, onions, peas, asparagus, melon, kiwi, cabbage, mushrooms, mangoes and sweet potato — are fine even if non-organic. For non-organic produce, wash everything in warm water with half a teaspoon of baking soda for 15 minutes. It removes a good amount of residue.

Salts and seasonings For babies under one year, keep sodium very low — around 400 mg a day (that’s roughly 1 gram of salt). They already get some from breastmilk or formula, so skip adding salt to their food. Watch hidden salt in cheese and bread. From 1 to 3 years, you can add a small pinch (up to 800 mg sodium a day). After 4 years it goes up to 1200 mg.

Choose iodised sea salt or pink Himalayan salt. For spices, glass bottles store better than plastic. Look for the official Jaivik Bharat logo (green leaf in a circle with a tick) plus the FSSAI licence number on any product claiming to be organic. In India, many smaller farms call their produce “natural” because they can’t afford the full certification — buying directly from trusted local vendors is often the smartest move.

Sweeteners — the big one parents ask me about Until your baby turns one, stick to maple syrup, honey or dates. The American Academy of Pediatrics recommends avoiding all added sugars (including coconut sugar, jaggery and white sugar) until after age two because a baby’s body still processes them like regular sugar. After two, keep added sugar under 25 grams a day (about 6 teaspoons).

Natural sugars from whole fruit are absolutely fine. When buying any packaged food, check the label: it should have no added sugar, or at most 2 grams per 100 grams (maximum 5 grams). Jaggery is a better choice than white sugar because it is less refined and has some minerals, but the body still treats it as sugar — so use it sparingly.

Oils, ghee, eggs and dals For oils and ghee, choose cold-pressed or traditionally made. Extra-virgin olive oil, coconut oil and desi ghee are all good in moderation. Eggs are a complete protein — buy from a trusted source and look for the Jaivik Bharat mark if going organic. For dals and beans, local varieties are usually fresher and more nutritious. Rinse well and soak overnight when possible — it improves digestibility for little tummies.

Dairy and grains For milk, curd and paneer, choose full-fat options for babies and toddlers. Look for the same organic certification if possible. For grains like rice, wheat, ragi and oats, again buy local where you can. Whole grains are best — they give steady energy and fibre.

The golden rule I tell every parent: if your budget allows, organic is ideal, but it is not mandatory. In India, organic regulations are still catching up. Trust your local vendor, read labels carefully, and remember that even organic food is not completely free from all bacteria or pathogens — proper washing and cooking still matter.

Smart shopping isn’t about perfection. It’s about making small, consistent choices that protect your child’s health without adding stress to your day. Your kitchen staples don’t need to be fancy — they just need to be chosen with love and a little knowledge.

Next time you’re at the market, take this checklist with you. You’ll shop faster, spend wiser, and feel more confident about what lands on your family’s table.