Diet Plan for School Going Child

What are the Nutritional Needs of a School-Going Child? 

School-age children are in a phase of rapid growth and development. Their bodies require a steady supply of important nutrients to build strong bones, muscles, and a healthy immune system. A balanced diet should include:

• Carbohydrates: The primary source of energy for the brain and body. Opt for whole grains like brown rice, roti, whole wheat bread, and oats.

• Proteins: Essential for building and repairing tissues. Include lean meats, poultry, fish, eggs, beans, lentils, and paneer/tofu.

• Fats: Important for brain development and energy storage. Choose healthy fats from sources like avocados, nuts, seeds, ghee, mustard oil, coconut oil and olive oil.

• Vitamins and Minerals: Important for overall health. Include a variety of fruits and vegetables to ensure adequate intake.

• Calcium: Essential for strong bones and teeth. Include dairy products, fortified plant-based milk, and leafy green vegetables.

People also read: Child Education Plan

A Healthy Diet Plan for School Going Child

Here's a sample meal plan to get you started:

1. Breakfast

   • Option 1: Idli or dosa with coconut chutney and sambar.

   • Option 2: Poha or upma with a sprinkle of peanuts.

   • Option 3: Whole-wheat paratha with aloo or paneer stuffing.

   • Option 4: Sprouted moong salad with a boiled egg.

2. Mid-morning snack

   • Fruits like apples, bananas, or oranges.

   • Yogurt with honey or jaggery.

   • A handful of mixed nuts.

3. Lunch

   • Option 1: Roti with vegetable curry (like spinach, cauliflower, or mixed vegetables).

   • Option 2: Rice with dal and a vegetable side dish.

   • Option 3: Vegetable biryani or pulao.

   • Option 4: Chapati with paneer or lentil-based curry.

   Investment

   Secure

   

   Secure your child’s future with or without you

   Start Investing

   ₹10,000/Month

   & Get

   ₹1 Crore^*

   VIEW PLANS

   *Standard T & C Apply

4. Evening snack

   • Samosa or kachori (occasionally) with mint chutney.

   • Vegetable cutlets or pakoras.

   • Fruit smoothie or milkshake.

5. Dinner

   • Option 1: Roti with lentil soup and a vegetable side dish.

   • Option 2: Rice with fish curry or chicken curry.

   • Option 3: Vegetable khichdi.

   • Option 4: Whole-wheat pasta with a tomato-based sauce and vegetables.

Note: This is a general guideline. Adjust according to your child's age, activity level, and preferences.

People also read: Government Schemes for Girl Child

Tips for Healthy Eating Habits

• Involve Your Child: Let your child help with meal planning and preparation. This can make them more interested in healthy food.

• Make Mealtimes Enjoyable: Create a positive dining atmosphere without distractions.

• Pack Healthy Lunches: Include a variety of foods to keep your child interested.

• Limit Processed Foods: Reduce the intake of sugary drinks, snacks, and fast food.

• Encourage Hydration: Make sure your child drinks plenty of water throughout the day.

• Set a Good Example: Children often copy their parents' eating habits.

How to Address the Picky Eaters?

If your child is a picky eater, don't worry. Here are some tips:

• Be Patient: It may take multiple exposures to a new food before a child accepts it.

• Make Food Fun: Use creative presentations and involve your child in the cooking process.

• Offer Variety: Introduce new foods gradually and pair them with familiar ones.

• Avoid Power Struggles: Don't force your child to eat.

People also read: Child Investment Plans

Conclusion

Remember, every child is unique, and nutritional needs may vary. It's important to consult a pediatrician for personalized advice. By following these guidelines and creating a supportive environment, you can help your child develop healthy eating habits that will benefit them for a lifetime.