How much should kids eat?
Children need regular meals to fuel growth, school and play. Energy needs depend on age, size and how active they are, so the numbers below are guides — a growing, active child may need more.
| Age |
Energy (approx.) |
Dairy |
Per meal |
| 3 years |
1,000–1,400 kcal |
2 cups |
½ cup grains, ½ cup vegetables, small palm of protein |
| 4–8 years |
1,200–2,000 kcal |
2½ cups |
½–¾ cup grains, ½–1 cup vegetables, palm of protein |
| 9–10 years |
1,400–2,600 kcal |
3 cups |
¾–1 cup grains, 1 cup vegetables, palm of protein |
Healthy school tiffin ideas
- Roti roll with paneer bhurji or egg
- Mini idlis or dhokla with chutney
- Vegetable pulao with raita
- Thepla with a curd dip
- Whole-wheat vegetable sandwich
- Add a fruit and water bottle every day
Build a balanced plate
Half the plate vegetables and fruit, a quarter whole grains (roti, rice, millets, oats) and a quarter protein (dal, paneer, eggs, fish, chicken, beans), with milk or curd on the side. Keep sweets, chips and sugary drinks for occasional treats.
Worried about weight? Check your child’s growth with your paediatrician rather than dieting — children should not be put on weight-loss diets without medical advice.
Frequently asked questions
What is a healthy breakfast for kids?
A mix of whole grains and protein: poha with peanuts, idli sambar, paneer paratha with curd, an egg sandwich or oats with milk and fruit.
How can I make my child eat vegetables?
Serve them often in different forms — in parathas, pulao, soups and dips — eat them yourself, and let children help cook. Avoid bribing with sweets.
How much water should kids drink?
Roughly 5–8 cups (1–2 litres) a day depending on age, weather and activity, more when playing sports. Water and milk are the best drinks.
Sources: AAP HealthyChildren: Nutrition · WHO: Healthy diet
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
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