School-going children are active, growing and learning, and they need the right fuel. Between school lunch, tuition, screens and festive sweets, nutrition often slips. Dasara and Diwali add more sugar, oil and treats to the mix. The good news is that healthy eating does not need to be complicated or expensive. With a few simple habits, you can keep your child nourished and still enjoy the festival.
What does a school-age child need?
- Energy from whole grains and healthy carbohydrates, such as roti, rice, millets, oats, ragi and poha
- Protein from dal, pulses, eggs, milk, curd, paneer, chicken, fish and nuts
- Vitamins and minerals from vegetables and fruits of different colours
- Calcium for bones from milk, curd, ragi and leafy greens
- Iron from green leafy vegetables, jaggery, dates, pulses, eggs and meat, with vitamin C such as lemon or amla to help absorption
- Healthy fats from nuts, seeds and small amounts of ghee or oil
- Enough water throughout the day
Healthy snack ideas (easy and Indian)
- Fruit chaat, banana, apple, guava, papaya or seasonal fruits
- Roasted chana, peanuts, makhana or a small mix of nuts (for children old enough to chew safely)
- Boiled egg, sprouts salad or boiled sweet corn
- Vegetable sandwich on whole-wheat bread, or paneer or egg roll
- Idli, dosa, upma, poha, ragi dosa or vegetable uttapam
- Curd, buttermilk, lassi without sugar, or a glass of milk
- Homemade ladoos from ragi, dates, sesame or peanuts in small portions
- Vegetable cutlets baked or shallow-fried rather than deep-fried
Lunchbox tips
- Include something from each group: a grain, a protein, a vegetable and a fruit
- Make food look fun with different shapes and colours
- Let children help choose and pack their lunch
- Pack water and avoid sugary drinks and packaged juices
- Avoid chips, instant noodles, biscuits and chocolate as daily items
- Keep portions suited to your child’s age and appetite
Limit junk food without making it a fight
Banning foods can make children want them even more. Instead, keep healthy options easily available at home and make junk food an occasional treat rather than a reward or daily habit. Avoid buying large packs of chips, cold drinks and sweets. Children copy what they see, so when parents eat healthy, children usually follow.
Managing festive sweets in moderation
- Offer small portions of sweets after a proper meal rather than on an empty stomach
- Choose homemade sweets with less sugar and oil where possible
- Let children enjoy a favourite sweet or two without guilt, and avoid pushing second helpings
- Store sweets out of sight rather than leaving a box on the table
- Balance with fruit, dry fruits and plenty of water
- Encourage outdoor play and family walks during the holidays
- Rinse the mouth or brush teeth after sweets, especially at night
Healthy habits beyond food
- At least 1 hour of active play or physical activity every day
- Limit screen time and avoid eating in front of the TV or phone
- Regular meal times, with breakfast every day
- Sleep of 9 to 11 hours for school-age children
- Eat together as a family whenever possible
When to talk to your pediatrician
- Your child is very underweight or overweight, or growth seems slow
- Very fussy eating, refusing entire food groups, or frequent tiredness
- Signs of anaemia, such as paleness, weakness or poor concentration
- Frequent stomach aches, constipation or loose stools
- Concerns about vitamin supplements. Do not give vitamins or tonics without advice
Dr. Prathyusha, Pediatrician, Kukatpally
Healthy habits formed in childhood last a lifetime. Dr. Prathyusha can assess your child’s growth and nutrition and guide you on diet that suits your child’s age, activity and health needs.
Frequently Asked Questions
How much milk does a school-going child need?
Around 2 to 3 servings of milk or milk products per day is commonly suggested, but needs vary. Your pediatrician can advise for your child.
Are packaged health drinks necessary?
Most children do not need them if they eat a balanced diet. Many contain added sugar, so check labels and ask your doctor.
Is it okay to skip breakfast?
Breakfast helps children concentrate and have energy for the day. Try to include protein and whole grains.
How can I handle a child who only wants sweets?
Offer sweets after meals in small portions, keep healthy options visible, and avoid using sweets as rewards.
Concerned about your child’s growth or eating habits? Book a visit with Dr. Prathyusha, Pediatrician, Kukatpally.