How to make a colorful plate for energetic kids

Do you have kids in your family?

Recent reports published by authorized organizations suggest that,

Eating junk food is a primary reason for low stamina among kids. These eating habits are a major contributing factor to obesity at an early age.

So if you are a concerned parent or aunt or uncle, and want to change the scene for your kids, read this article.

Here in this article, I will discuss

Essential nutrients needed for kids and how to include them in your daily diet.


Appetizer, Summer, Organic, Colorful

Top 7 nutrients a must for kids

1.  Protein

Kids are of growing age.

Their muscle and bones are growing. Protein is an essential nutrient that is needed at this growing age.

The protein need for a child varies as per the weight of the child.

Science suggests that for every 1 kg of weight of a human being approximately 1 gm of protein is needed for a healthy being.

Say, for example, if the child’s weight is 18 kg, then the body needs 18 gms of protein.

Protein-rich food

  • Lentils
  • Soybeans
  • Milk
  • Chickpeas and other legumes
  • Fish
  • Eggs
  • Poultry
  • And so on

250 ml of milk contains 6-7 gms of protein.

Read more on pulses and lentils by Manila

2.  Calcium

Calcium is another essential ingredient that needs to be part of kids’ diets. It is required in an adequate amount for healthy bones and teeth.

Kids Age(in years) Calcium intake needed(in mg)
1-3 700
4-8 1000
9-18 1300


Deformation in the structure of bones or weak bones and teeth is a common problem among kids who do not take the required calcium daily.

Calcium-rich food

  • Milk
  • Cheese
  • Paneer
  • Tofu
  • Yogurt or curd
  • And so on

100 gms of paneer contains 100mg of calcium. Kids commonly like paneer.

3.  Carbohydrate

Most dieticians suggest cutting on the carb to reduce weight. But when it comes to kids, carbohydrate is another necessary ingredient.

Kids are involved in a lot of physical activity at school and while playing on the ground. For this, they need energy. And carbohydrate is the most significant source of energy in kids.

For any child above two years of age, about 50-60% of total calorie intake should be from carbohydrates daily to meet energy needs.

Carbohydrate-rich food

  • Cereals
  • Bread
  • Pasta
  • Potato
  • And so on

Any 100 gms of cereal consumed for breakfast contains 60-70 gms of carbohydrate.

4.  Fats

Fat is another important ingredient that is required for younger kids. Unlike adults, dieticians prefer to cut down on the intake of fats to reduce obesity. But in kids, it is a must to lubricate the joints and for stronger bones.

Fat-rich food

  • Ghee
  • Nuts
  • Milk and dairy products
  • Fish
  • And so on

Ghee is the best source for fat intake in your body. It contains good cholesterol that is a must for all our bodies. So we must give good quality ghee or home-made ghee to our little ones.

5.  Iron

It is a necessary food item that will help in regulating the blood supply in our body. When a child has less iron in their blood, it results in anemia, and the kid feels dizzy all the time.

Iron-rich food

  • Green leafy vegetables like spinach, fenugreek
  • Cumin seeds
  • Nuts
  • Poultry
  • And so on

About 100 gms of spinach has 2.7mg of iron.

6.  Vitamin C

Vitamin C is the hero of our body. It is responsible for killing all the villains(germs) in our bodies.

It helps in building the immunity of our kids. And today, in this pandemic situation, we have realized the utmost importance of Vitamin C to fight this deadly virus.

Vitamin C rich food

  • All citrus fruits like oranges
  • Strawberry
  • Tomatoes
  • Cabbage
  • Spinach
  • And so on

100 gms of orange contain about 53.2 mg of Vitamin C.

7.  Fiber

Finally, Fibre is an essential nutrient that every child or adult needs for the proper functioning of bowels. It helps in the digestion of food and breaking them into simpler molecules to give energy.

Fiber-rich food

  • Wholegrain cereals
  • Chickpeas
  • Apple
  • Lentils
  • And so on

100 gms of apple contain 2.4 gms of fiber.

Though I am not an expert, I am sharing the diet on my personal experience with my 2 beautiful daughters.

Plate for a toddler every day should at least include

  • 1 chapati or ½ cup of cooked cereal(of your choice)
  • ½ cup of cooked dals or lentils
  • ½ cup of cooked vegetables
  • ½ cup of chopped fruits
  • 1 cup of milk or curd
  • 1 tablespoon of ghee
  • 1 tablespoon of jaggery

Plate for a kid(2-10 years) every day should at least include

  • 1-2 chapati or 1 cup of cooked cereal(of your choice) depending on the physical activity of the child
  • 1 cup of cooked dal or lentils
  • 1 cup of cooked vegetables
  • 1 cup of chopped fruits
  • 2 cup of milk or curd
  • 1 ½ tablespoon of ghee
  • 1 ½ tablespoon of jaggery

Plate for a kid(11-18 years) every day should at least include

  • 2-3 chapati or 2 cups of cooked cereal(of your choice) depending on the physical activity of the child
  • 2 cup of cooked dal or lentils
  • 2 cup of cooked vegetables
  • 2 cup of chopped fruits
  • 2 cup of milk or curd
  • 2 tablespoon of ghee
  • 2 tablespoon of jaggery

You may also alter the diet as per the physical activity of each child and their likings.

Kids should avoid refined flour or oil or sugar as much as possible. But you need to avoid junk food to make it a healthy meal for them.

Design your colourful plate and give all that the kids need to grow and play!!!


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This Post Has 7 Comments

  1. Juhi

    Nice analysis! Keep up the good work.

  2. Sayali

    Wow, nice article 👍
    Very well explained the kids nutrition needs…

    1. Komal Beria

      Thanks. Feedback from readers keeps motivating me to write more.

  3. Pragati

    Very well written and informative article.

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