Nutrition for School Going Children

Introduction

School age children comprise those who are 6 to 12 years of age, characterised by a latent period of growth. Growth is slow during this phase and body changes occur gradually. The slight decline in the growth rate during this period results in a gradual reduction in the food requirement per unit of body weight. Upto nine years of age the nutritional requirements are the same for boys and girls after which the nutritional requirements for girls are found to be greater than those of the boys.

Growth Pattern

Growth rate tapers during the school going years, adequate nutrient reserves are stored in the body to facilitate the rapid growth that would take place during adolescence. Hence the school age period of 6-12 years is called the “lull before the storm”.  Girls have a higher body fat deposition and lower muscle tissue percentage when compared to boys of the same age. During early childhood boys are comparatively taller and heavier at each stage than girls but at the age of 11 to12 years girls become heavier and taller. When a child enters school, they develop the ability to solve problems and to participate in group activities and sports. This period is therefore characterised by emotional stress, competitive drive and aspirations which bring a drastic change in the behaviour and personality pattern. There is a shift from dependence on parental standards to peer standards that influence food preferences and intake.

Nutritional Requirements

A. Energy
The school going child requires a constant and consistent supply of energy to support their physical growth, provide fuel for intense physical activity, power intellectual functions and enhance immunity. The requirement for calories is computed based on the Basal Metabolic Rate and Physical Activity Level of the child. It is the same for boys and girls who are 7-9 years of age which is 1700 Kcals/d, but the energy requirement increases to 2220 Kcal/d for boys and 2060 Kcals/d for girls who are between the age group of 10-12 years.
B. Protein
Protein is an essential nutrient required for growth, skeleton and muscle development apart from improving the defense mechanism of the body. The requirement of protein increases during school age which is estimated to be 23 g/d for both boys and girls who are between 7-9 years of age. The requirement of protein is 32 g/d for boys and 33 g/d for girls in the 10-12 year age group. The protein requirements are slightly higher for girls than boys between 10-12 years for the approaching menarche.
C. Fat
Fats are a concentrated source of energy, healthy fats are crucial for the development of the brain and nervous system, facilitate the absorption of vitamins, help in the production of hormones and act as an insulator of vital organs. ICMR has suggested the minimum visible fat intake for the school going children to be 30 g/d for those aged 6 -9 years and 35 g/day for boys and girls 10 -12 years of age.
D. Minerals
Minerals are crucial in the growth, development and overall health of children. The Calcium requirement for a child who is 10-12 years of age is more in order to meet the demand for skeletal growth hence ICMR recommends 850 mg/d for both the boys and girls. Children 7 -9 years of age require 650 mg/d of calcium. Iron requirements are increased as blood volume increases, it is further increased by the gradual increase in the haemoglobin concentration and losses. Also, these children record an increase in body weight by 2.5 – 2.7kg/yr which is equivalent to iron requirement of 0.3mg/day. Considering 8% as the bioavailability of iron, 7 -9 yrs require 15 mg/d while the requirement for iron in girls 10-12 years is 28 mg/d and that for the boys 16 mg/d. Consuming ascorbic acid along with iron helps improve iron absorption.

E. Vitamins
Vitamins are essential micronutrients that support the immune system, cellular health and metabolism. Vitamin A requirements of children have been computed taking into account the growth rate at different ages. ICMR recommends 630 µg/d of retinol equivalents for 7-9 years school going children, while it is 770 µg/d for boys and 790 µg/d for girls who are between 10 -12 years.  The RDA of vitamins C are 45 mg/d for 7-9 years old children, 55 mg and 50 mg for the boys and girls respectively in the 10-12 year group. The requirement for B vitamins is in proportion to the calorie requirements.
F. Water
Water is one of the most important nutrients our body needs. It helps every part of the body work properly. School children need enough water every day to stay healthy, active, and focused in class.

Importance of water

• Keeps the body hydrated: Water replaces the fluids lost through sweating, breathing, and urination. That’s why children should drink 6–8 glasses of water daily.
• Improves concentration: Drinking enough water helps children pay attention, think clearly, and perform better in school.
• Supports digestion: Water aids digestion and helps the body absorb nutrients effectively.
• Regulates body temperature: It keeps the body cool, especially during outdoor games and hot weather.
• Boosts energy: Proper hydration reduces tiredness and helps children stay active throughout the day.
• Removes waste: Water helps the kidneys remove waste products from the body.

G. Fiber
Fibre is a part of plant foods that the body cannot digest completely, but it plays an important role in keeping the digestive system healthy. Eating enough fibre helps children grow well and stay fit.
1. Prevents constipation: Fibre keeps bowel movements regular and helps avoid stomach discomfort.
2. Supports healthy digestion: It helps food move smoothly through the digestive system.
3. Keeps children full for longer: Fibre reduces frequent hunger and encourages healthy eating habits.
4. Helps maintain a healthy weight: Fibre-rich foods are filling and nutritious.
5. Supports good gut health: Fibre feeds the beneficial bacteria in the intestines, which help protect overall health.
6. Provides important nutrients: Many fibre-rich foods also contain vitamins, minerals, and antioxidants.

Good sources of fibre in an Indian diet
1. Whole grains such as whole wheat, brown rice, oats, millet (ragi, bajra, jowar), and maize
2. Pulses and legumes such as lentils (dal), chickpeas (chana), kidney beans (rajma), green gram (moong), and peas
3. Fruits such as apples, guava, papaya, banana, pear, and oranges
4. Vegetables such as carrots, spinach, beans, cabbage, cauliflower, and broccoli
5. Nuts and seeds such as almonds, peanuts, flaxseeds, and sesame seeds

Food and wellbeing

Children are an important segment of the population and are considered the future wealth of the nation Their survival, wellbeing and development are the prerequisite for the future development of society. School going age is the active growing phase of childhood and a dynamic period of growth when children undergo physical, mental, emotional and social changes. They need to Eat Healthy and Play Daily.

Nutritional intake has a specific direct effect on a child’s health due to their physical and mental growth along with cognitive development. During this age, children establish habits of their choice in eating, choosing hobbies, participating in sports and try to follow a routine that sticks with them for their entire lives. 

Childhood dietary behaviours tend to impact wellbeing in adulthood therefore cultivating healthy food choices is vital during the school going period. Food preferences are formed during school years and they try to establish a particular pattern of food intake. Sometimes this may differ slightly from what is practised at home due to peer group influence. The child at this age shows interest in trying new foods which they normally do not consume. Their increased interest and participation in other activities may compete with meal time. Children are generally restless and spend very little time at the table. Breakfast is a very important meal for the day, skipping breakfast affects their performance level. Calories and nutrients lost cannot be made up at any other time during the day. Menus prepared must include dishes that are quick to eat yet nutritionally adequate, also there should be variety in colour, texture and taste.

My Plate for the Day (suggested by ICMR NIN)

My Plate icon is a guideline for eating a healthy diet. My Plate can help the child eat a variety of foods while providing the right amount of calories and fat.

The MyPlate icon is divided into 5 food groups, emphasizing the nutritional intake of the following:

• Grains – Cereals, millets and whole grains. Rice, wheat, ragi, bajra, maize.
• Vegetables – Choose a variety of colourful vegetables, including dark green, red and orange vegetables well as green leafy vegetables, peas, beans, roots and tubers.
• Fruits – Any fruit, fruit extract or fruit juice. 
• Milk and milk products– Milk products, foods prepared from milk and nutritional supplements containing milk solids.
• Protein – Low fat lean proteins from meat, poultry, fish and egg. Vegetarian options include nuts, seeds, peas, and beans
• Oils – Oilseeds contain essential nutrients and can be included in the diet. Animal fats are solid fats and should be used sparingly.

Food Pyramid indicating the five food groups

Balanced diet for school going children

A balanced diet is a meal that provides all the nutrients needed for a child’s healthy growth and development. During the school years, children are growing rapidly and require adequate energy and nutrients to support their physical growth, brain development, learning ability, and participation in sports and other daily activities.

A balanced diet should include foods from all five food groups in the right proportions. Eating a variety of foods every day helps children stay healthy, maintain a healthy body weight, strengthen immunity, and improve concentration and academic performance.

The Food Pyramid shown above illustrates the five major food groups and the recommended proportion of each group in the daily diet. Foods at the base of the pyramid should be consumed in larger amounts, while foods at the top should be eaten sparingly.

For non-vegetarians 30 g of pulse can be exchanged with 50 g of eggs/chicken/fish

• A school website that is accessible to individuals with disabilities by following the required accessibility standards (WCAG Guidelines).
• Learning materials provided in accessible formats such as tagged PDFs and accessible Word documents rather than scanned images.
• Captioned videos for learning.
• Learning platforms that work seamlessly with screen readers.
• Devices compatible with Assistive Technology software (such as NVDA, Read&Write, Communication Applications, etc.) that receive regular updates.

This is why an Individualised Education Plan (IEP) is not optional; it is essential. It provides a complete map of the student’s needs across all relevant areas and ensures that no aspect of their learning or participation is overlooked.

Assistive and Adaptive solutions are not a single product category; rather, they span multiple domains. The table below outlines the key areas in which these solutions are commonly applied.

Dietary Guidelines for school children

• Nutritional requirements should meet their increasing activity and growth and special requirements due to sickness or injury. Children are easily distracted, generally restless and do not like to spend time at the table for eating. Additionally, students also feel rushed in the morning since they have to attend their classes on time. So, menus must be prepared appropriately so that they are handy, quick to eat yet satisfying nutritionally.
• Children tend to be easily bored with foods and try to avoid foods that are monotonous. Menus must therefore provide variety in colour, texture, taste and flavour.
• The climatic and weather conditions are important in catering to the needs of the school going children. In hot weather extra liquids and electrolytes are to be provided in the form of soup, juice or milkshake because children generally do not like to drink plain water.
• Appetite of children varies on a day- to- day basis and they often prefer snacky meals at frequent intervals to a few large ones. Take advantage of big appetites after school by serving healthy snacks.
• Children relish new foods if ther are given in a form that can be easily handled and they should be included at regular intervals until the child learns to accept them.
• The young child should be encouraged to eat their meal with the family firstly, because they are ready to consume family meals and secondly, because the interaction between family members at meal time is a part of normal development in the children. In addition to strengthening family ties, this promotes a more optimistic outlook on food and nutrition.
• Children are reluctant to consume vegetables and fruits, if the child does not like salads, they can be incorporated in recipes like sandwiches, veg rolls, fruit juices or milk shakes.
• They have a particular dislike of green leafy vegetables that are rich in vitamins, minerals and fibre. Green leafy vegetables can be incorporated in the form of shreds or puree into their regular dishes.

Packed Lunch

Packed lunch has become a necessity for school children as it is not possible to have lunch at home. Packed lunch is a lunch in a Tiffin box to be eaten by the child while away from home. Points to be considered while planning packed lunches are

• It should meet one third of the day’s nutritional requirements.
• It should include food from all five food groups though the number of dishes may be less.
• At least one serving of green leafy vegetables should be included.
• Food stuffs providing good quality protein like milk or milk product like paneer or curd would improve overall protein quality in combination with vegetable protein.
• Variety should be present.
• Preferably the food packed should be different from that prepared for breakfast.
• The dishes should be packed at right consistency so as to avoid leakage or food becoming dry during lunch which may not be appetising to the child.
• To make the food appetizing, foods like whole fruits or butter milk in a bottle.
• One fruit or vegetable salad may be included every day.

The Following are two examples of a packed lunch.
1. Vegetable pulao, onion raita,orange.
2. Sambar rice, amaranath porial, vegetable salad and butter milk.

HEALTHY TIFFIN AND SNACKS FOR SCHOOL CHILDREN

Eating Habits

The adequacy of food in terms of nutrients not only depends on food available to the children but also on the food environment and models set for them by their peers, siblings, parents and other elders in the family. The use of convenience foods by mothers and entry of fast foods have had a great impact on the food preferences of children. Hence the nutrition knowledge of parents incorporated into meal planning is important in imparting positive attitudes towards food. The environment at the eating place also affects the nutrient intake while a comfortable and pleasant atmosphere is conducive to good eating. Arguments and family fights while eating affects the food intake adversely. Attractive and colourful advertisements in posters, TV channels and information on social media influences the food selection of children. Children particularly choose packaged food items such as chips, instant noodles, soft drinks and chocolates that are ultra-processed. Children are bombarded with aggressive marketing and promotion tactics across all types of media also celebrities continue to lure children through food endorsements. Needless to say, our food labelling regulatory system remains far from adequate that leads to excess consumption of High in Fat, Sugar and Salt (HFSS) foods.

As our lives become more fast-paced, ultra-processed packaged food and beverages are becoming a convenient option for both adults and children. With the rising incidence of diet-related NCDs and childhood obesity, this trend presents a worrying picture for the future adults of India Older children consume packaged foods more frequently than younger ones. This is could be because as children grow older, they have more control over their dietary choices and have greater access to markets, restaurants or any food outlet. 

High screen time and exposure to advertisements, is connected with frequent consumption of fast food or junk foods. Children should be encouraged to avoid eating meals and snacks in front of television screens or other devices. Eating while distracted can lead to overeating or poor choices like choosing unhealthy foods instead of healthier options.

Children spend a significant amount of time in school. Schools can therefore act as important resource centers where they can develop good eating habits. Catch them young, create awareness and inculcate healthy eating which they will follow throughout their life.

Colour Code for Food

Common Nutritional Deficiency Disorders

A. Dental caries: Tooth decay can be caused by caries. This can occur in children who are susceptible to and whose integrity of tooth structure may be affected by nutritional deficiency. Vitamin A is necessary for enamel and Vitamin C is essential for dentine. Calcium, phosphorus and vitamin D are needed for calcification. Fluorine decreases susceptibility of caries.
Fermentable carbohydrate that adheres to the tooth is the major cause of tooth decay. The stickier the food and the longer it stays in the mouth the greater the effect. Thorough cleaning of mouth after each meal and developing the habit of brushing twice a day, early morning and before bed, might prevent dental caries.
B. Under weight: school children consume inadequate diet and so they are malnourished. Malnutrition can also be due to poverty or parental ignorance. Children tend to miss the breakfast or may not carry proper lunch to school which leads to improper nutrition. Emotional disturbances are one of the important factors that affect food intake.
C. Constipation: children may not relish vegetables and fruits particularly green leafy vegetables. Parents should make an effort to motivate the child to eat by serving in different forms. Consumption of a smaller quantity of food can lead to constipation. Early morning hurry to go to school and lack of sleep and activity can also lead to constipation.

Objectives

• Understand the importance of proper nutrition during the school going years.
• Explain the nutritional requirements and the need for a balanced diet for school-age children. 
• Identify the different food groups and their contribution to growth, development and overall health. 
• Appreciate the importance of healthy eating habits, regular breakfast and nutritious packed lunches. 
• Recognise common nutritional problems among school children and adopt measures to promote healthy living and well-being.

Summary
School age is an important stage of life marked by continuous growth and development. During this period, children need adequate nutrition to support their physical health, mental development, learning ability, and overall well-being. A balanced diet that includes foods from all major food groups, along with regular breakfast and nutritious packed lunches, helps children remain active and healthy. Healthy eating habits developed during childhood have a lasting impact on future health. Parents, teachers, and schools play a significant role in guiding children towards proper food choices and preventing nutritional problems, thereby laying the foundation for a healthy and productive life.

Assignment
1. Write an essay on the nutritional requirements and importance of balanced nutrition for school going children.
2. Explain the role of healthy eating habits and their influence on the growth, development, and overall well-being of school age children.

Tutorial
1. Visit a nearby school, nutrition clinic, or community health centre and interact with a teacher, dietitian, or health worker to understand the meal pattern followed by the school children. Record your observations and prepare a brief  report.
2. Observe the lunch and snack boxes of school children. Identify healthy and unhealthy food choices, classify them according to the Green, Yellow, and Red food categories based on their nutritional value. Suggest suitablemodifications to improve their nutritional quality. 

Glossary
1. Balanced Diet
A balanced diet is one that provides all essential nutrients in appropriate amounts for growth, maintenance of health, and prevention of diseases. It includes foods from all major food groups.
2. Macronutrients
Macronutrients are nutrients required in large amounts by the body. They include carbohydrates, proteins, and fats, which provide energy and support growth and body functions.
3. Micronutrients
Micronutrients are vitamins and minerals required in small quantities for normal growth, metabolism, immunity and overall health.
4. Energy Requirement
Energy requirement refers to the amount of calories needed by the body to carry out daily activities, support growth and maintain normal physiological functions.
5. MyPlate
My Plate is a dietary guide that illustrates the recommended proportion of different food groups in a healthy meal, including grains, vegetables, fruits, protein foods and milk products.
6. Food Groups
Food groups are categories of foods with similar nutrient composition, such as cereals, fruits, vegetables, milk products, pulses, and protein-rich foods.

FAQ’s with Answers

1. Why is nutrition important during school age?
School age is an active growing phase of childhood during which children undergo physical, mental, emotional, and social development. Adequate nutrition supports normal growth, cognitive development, and immunity, and provides energy for learning, sports, and other activities. Since food habits developed during childhood often continue into adulthood, promoting healthy eating during this period is essential for lifelong well-being.

2. What are the major nutritional requirements of school-going children?
School-going children require sufficient amounts of carbohydrates, proteins, fats, vitamins, and minerals to support their increasing growth and activity levels. Proteins help in body building and tissue repair, while vitamins and minerals promote immunity and proper body functions. Calcium is essential for healthy bones and teeth, and iron is required for blood formation. A balanced diet consisting of cereals, pulses, milk, fruits, vegetables, and healthy fats helps meet these nutritional requirements.

3. Why is breakfast considered the most important meal for school children?
Breakfast is an important meal because it provides energy after an overnight fast and improves concentration, memory, and school performance. Children who skip breakfast may experience tiredness and reduced attention during class. Since calories and nutrients lost by missing breakfast cannot be fully compensated later in the day, children should be encouraged to consume a nutritious breakfast regularly.

4. What are the characteristics of a good packed lunch?
A good packed lunch should provide nearly one-third of the day’s nutritional requirements and include foods from different food groups. It should contain good quality protein sources such as milk, curd, paneer or pulses and provide variety in colour, taste, and texture. The food should be hygienically prepared, attractive, easy to eat, and packed properly to maintain freshness. Inclusion of fruits or vegetable salads further improves its nutritional value.

5. How do eating habits and family environment influence children?
Children’s eating habits are influenced by parents, siblings, peers, and the overall family environment. Positive interactions during family meals encourage healthy food choices and strengthen family bonds. Children may also develop food preferences based on their friends and exposure to advertisements and social media. Frequent consumption of packaged and fast foods high in fat, sugar, and salt can lead to unhealthy eating habits. Therefore, parents and schools play an important role in guiding children towards nutritious food choices and healthy lifestyles.

Quiz with Answers

1. School-going children belong to which age group?
a. 1–5 years
b. 6–12 years
c. 13–18 years
d. Above 18 years
Answer:  (b) 6–12 years

2. Which meal should never be skipped by school children?
a. Lunch
b. Dinner
c. Breakfast
d. Evening snack
Answer: (c) Breakfast

3. Which nutrient is mainly responsible for growth and muscle development?
a. Fat
b. Protein
c. Fibre
d. Water
Answer: (b) Protein

4. Which vitamin improves iron absorption?
a. Vitamin A
b. Vitamin C
c. Vitamin D
d. Vitamin K
Answer: (b) Vitamin C

References

• ICMR, 2024, Dietary Guidelines for Indians, National Institute of Nutrition, Telangana.
• Srilakshmi, B., 2014, Dietetics, New Age International, New Delhi.
• Longvah,T., et.al., 2017, Indian Food Composition Table, National Institute of Nutrition, Telangana.

Synopsis

School age (6–12 years) is an important stage of growth and development characterized by steady physical, mental, emotional, and social changes. During this period, children require adequate amounts of energy, proteins, fats, vitamins, and minerals to support growth, learning, physical activity, and immunity. Healthy eating habits established during childhood have a significant influence on health and       well-being later in life. Food preferences and dietary practices of school children are influenced by family members, peers, school environment, and media exposure. Balanced meals, regular breakfast consumption, nutritious packed lunches, and inclusion of foods from all food groups are essential for meeting nutritional requirements. Children should be encouraged to consume fruits, vegetables, whole grains, milk products, and protein-rich foods while limiting the intake of ultra-processed foods rich in fat, sugar, and salt. Common nutritional problems among school children include undernutrition, dental caries, and constipation. These can be prevented through proper meal planning, nutrition education, and healthy lifestyle practices. Parents, teachers, and schools together play an important role in promoting healthy eating habits and ensuring children’s overall growth and development. Good nutrition during the school years lays the foundation for a healthy and productive future generation.

Nutrition for School Going Children – PDF