Many children are fussy eaters who avoid healthy meals but jump at the chance to eat junk food or dine out. However, a balanced diet is vital for every child — especially those in school — as it directly impacts their physical and mental development. Poor eating habits can lead to obesity, anaemia, and even fatty liver disease from a young age.

Simple tips for a healthy diet:

1. Never skip breakfast

Breakfast provides a third of a child’s daily nutritional requirements. A wholesome breakfast fuels the child for the day and improves focus and energy.

2. Include plenty of protein

Protein supports tissue growth and repair. For vegetarians, options include pulses, tofu, soy, almonds, oats, and chia seeds. Non-vegetarians can rely on chicken, fish, eggs, and milk.

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3. Focus on calcium-rich foods

Calcium strengthens bones and teeth. Encourage intake of milk, dairy products, green vegetables, fish, and eggs. Vitamin B12, found in animal-based foods, helps maintain healthy nerves and red blood cell production.

4. Support their immune system

Zinc and vitamin A are immunity heroes. Foods like peas, corn, spinach, apricots, bananas, and sesame seeds are rich in zinc. For vitamin A, choose orange and yellow fruits, carrots, milk, and cheese.

5. Provide enough iron

Iron is especially important for adolescent girls. Combine iron-rich foods like leafy greens, raisins, and eggs with vitamin C-rich fruits like oranges or guava to improve absorption.

A Balanced Daily Meal Plan

Breakfast

Avoid fried or packaged items. Try boiled eggs, milk, brown bread, oats, idli or dosa with pulses. Add greens through chutneys and experiment with high-protein variants like chickpea dosa or idli.

Lunch

Mix it up with chapatis stuffed with vegetables, or rice dishes like pulao or lemon rice with egg or chicken. Include leafy vegetables and microgreens. Yogurt and water are essential additions.

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Snacks

Ditch chips and sweets for fruits, nuts, peanut chikki, steamed snacks like kozhukatta, or homemade items like rice cakes and sprouted salads.

Dinner

Keep it light but nourishing. Whole grains, vegetables, and a glass of warm milk or a banana at bedtime help promote restful sleep.

Rainbow on the Plate

Encourage your child to eat a variety of coloured fruits and vegetables every day — aim for at least 450 grams. Each colour delivers different health benefits:

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Red: Tomatoes, apples, strawberries — good for the heart
Orange: Carrots, oranges — boost vision
Yellow: Lemons, bananas, pumpkins — strengthen bones with vitamin C
Green: Spinach, cabbage — rich in calcium, iron, and fibre
White: Garlic, mushrooms — immunity boosters
Blue/Purple: Grapes, berries — loaded with antioxidants

A colourful plate is more than fun — it’s functional.

(Credits: Rinta Roy, Senior Clinical Dietitian, Aster Medcity, Kochi)