School-Age Nutrition Guide

6–11 years

Fuelling learning, activity and healthy body composition

1,400–2,200 kcalrecommended daily energy intake

Key nutrients to prioritise

Calcium

1,000 mg/day

Bone formation continues through school years

Iron

8–10 mg/day

Supports concentration and academic performance

Iodine

120 mcg/day

Critical for thyroid function and cognition

Vitamin C

45 mg/day

Boosts iron absorption and immune defence

Folate

300 mcg/day

Supports cell growth and DNA synthesis

Daily food groups

Food Group	Servings/Day	Examples
Grains	5–6	Whole grain rice, Jowar roti, Oats, Millets
Vegetables	2 cups	Palak, Methi, Beetroot, Cabbage
Fruits	1.5 cups	Dates, Kiwi, Watermelon, Pear
Protein	4–5 oz	Chicken, Fish, Chana, Soya
Dairy	2.5 cups	Milk, Paneer, Curd, Buttermilk

Feeding tips

Ensure a nutritious breakfast — it directly impacts school performance
Pack balanced lunchboxes with protein, complex carbs, and fruit
Limit ultra-processed snacks to occasional treats
Encourage water as the primary drink throughout the day
Sports and active children need additional calories and iron

Important cautions

Beware of high-sodium instant noodles and packaged snacks
Limit added sugar to under 25g (6 tsp) per day
Excess screen time is linked to poor dietary choices — monitor
Skipping breakfast is associated with lower concentration and higher BMI

Recipes for this age group

easy

preschoolschool-age

Calcium-Boosting Ragi Ladoo

Traditional ragi ladoos packed with calcium, iron, and healthy fats. A beloved Indian superfood snack.

25 min12 servings6 ingredients

Calories

145 kcal

Calcium

85mg

Iron

1.8mg

Protein

Contains: Peanuts, Sesame

View Recipe

easy

school-agetween

Iron-Rich Spinach Egg Wrap

A quick, balanced lunchbox meal combining iron from spinach and eggs with complex carbs from whole wheat roti.

20 min2 servings8 ingredients

Calories

285 kcal

Protein

15g

Iron

4.2mg

Vitamin C

30mg

Contains: Eggs, Gluten

View Recipe