Good Food for Kids:

Nutrition for kids is based on the same principles as nutrition for adults.
A growing kid needs a balanced diet full of nutrients, which include vitamins, minerals, carbohydrates, proteins and fats.
By eating healthy food items, kids can get the best possible nutrition for growth, development and learning. Kids learning about good food and eating it properly from an early age can develop healthy habits for life.
Good Food, a nutritional lifestyle, means a wide variety of fresh foods from each of the 5 main food groups including:

  • Fruits:

Fruit provides vitamins, minerals, fibre, antioxidants and water, which helps a body to stay healthy. Each fruit helps protecting the body in different own ways. It is important to choose a variety of fruits every day.
A kid should be encouraged to eat a variety of fresh, canned, frozen or dry fruits, rather than fruit juice. If a kid drinks juice, make sure it’s 100 percent pure and limit servings.
Eating fruit may also help protect against all kind of diseases such as heart disease, stroke and some types of cancers.
Servings for Children:

Boys Girls
2-3 years 1 1
4-8 years 1.5 1.5
9 above 2 2


i.e. 1cup = 1 cup of fruit or 100% pure juice, or 1/2 cup of dried fruit.

  • Vegetables, legumes and beans:

Vegetables provide vitamins, minerals, fibre and phytonutrients (nutrients present in plants) that helps a body to stay healthy. Serve a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, peas and beans. Eating vegetables is a cure that protects against all kind of chronic diseases. Eating different-color vegetables is a great way for a kid to get a good range of nutrients.
Servings for Children:

Boys Girls
2-3 years 2.5 2.5
4-8 years 4.5 4.5
9 above 5-5.5 5


i-e. 1 cup = 1 cup of cooked or raw vegetable/vegetable juice.

  • Lean meats and fish, poultry, eggs, nuts, seeds and tofu:

This is a very important part of diet. Everyone needs to eat these protein foods almost every day. Human body uses these protein foods to make lots of specialized chemicals such as hemoglobin and adrenalin that have important jobs in the body.
Protein also builds, maintains, and repairs the tissues in human body.
Muscles and organs (such as your heart) are made of protein.
Servings for Children:

Boys Girls
2-3 years 2 2
4-8 years 4 3
9 above 5 5


i.e. 1 ounce = 1 ounce of meat, poultry, or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds.
Older children need more proteins as they are growing quickly and need extra protein to build muscle.

  • Grain, Bread and Cereals:

Breads and cereals are a good source of fibre, carbohydrates, proteins and a wide range of vitamins and minerals. Grains are an essential part of a healthy diet, providing nutrients and energy for a kid’s normal growth and development. Whole grains includes such as whole-wheat bread, oatmeal, popcorn, quinoa, or rice.
Servings For Children:

Boys Girls
2-3 years 3 3
4-8 years 5 4
9 above 6 5


i.e. 1 ounce = I cup cereal bowl, or half cup cooked rice, or cooked pasta.

  • Dairy products:

Dairy food products are the main source of calcium, a nutrient that everyone needs for strong bones and teeth. This group is really important for growing kids. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, or cheese.

Servings for Children:

Boys Girls
2-3 years 2 2
4-8 years 2 2
9 above 3 3


i-e. 1 cup of milk/yogurt daily.

Each food group provides different amounts of specific nutrients in the right quantities.
If you eat a variety of foods from each of these groups, your body will receive all the nutrients and vitamins it needs to function. That is why we need to eat a range of foods from all the food groups.