Kids Diet Chart (3–10 Years)
Kids diet chart for ages 3–10: a free 7-day plan of nourishing breakfasts, school tiffin ideas, snacks and dinners, as Indian or global food.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
How much food do children need?
Regular meals give children the energy to grow, learn and play. How much they need varies with age, body size and activity, so treat the figures below as a guide — an active child in a growth spurt may need more.
| Age | Approx. energy | Dairy | Each meal |
|---|---|---|---|
| 3 years | 1,000–1,400 kcal | 2 cups | Small palm of protein, ½ cup vegetables, ½ cup grains |
| 4–8 years | 1,200–2,000 kcal | 2½ cups | Palm of protein, ½–1 cup vegetables, ½–¾ cup grains |
| 9–10 years | 1,400–2,600 kcal | 3 cups | Palm of protein, 1 cup vegetables, ¾–1 cup grains |
Healthy tiffin ideas for school
- Paneer bhurji or egg wrapped in a roti
- Dhokla or mini idlis with chutney
- Raita with vegetable pulao
- Thepla with curd for dipping
- A whole-wheat sandwich filled with vegetables
- Pack a piece of fruit and a water bottle each day
How to build a balanced plate
Fill half the plate with fruit and vegetables, a quarter with whole grains (oats, millets, rice, roti) and a quarter with protein (beans, chicken, fish, eggs, paneer, dal), plus milk or curd alongside. Save chips, sweets and sugary drinks for the occasional treat.
Concerned about your child’s weight? Ask your paediatrician to check their growth instead of putting them on a diet — children should not be put on a weight-loss diet unless a doctor advises it.
Your questions, answered
What makes a good breakfast before school?
Combine whole grains with protein: idli sambar, poha with peanuts, oats with milk and fruit, an egg sandwich, or paneer paratha with curd.
My child refuses vegetables — what can help?
Offer them regularly and in different ways — soups, dips, pulao, parathas — eat them yourself, and get children involved in cooking. Don’t use sweets as a reward.
How much should children drink each day?
About 5–8 cups (1–2 litres) depending on their age, activity and the weather, and more during sport. Milk and water are the best choices.
References: AAP HealthyChildren: Nutrition · WHO: Healthy diet
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
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