Nutrition for Children

At Café Nutrition, our passion always lies in good nutrition for children. Kids have their own unique nutritional requirements and meeting those is important for a child to grow big and healthy. A child’s diet must always comprise of a variety of foods that contains an array of nutrients.

There’s not much of a difference between nutrition for children and adults. The basic components in nutrients remains the same – minerals, vitamins, carbohydrates, fats and proteins but only the amounts will be different for adults and kids as per their ages.

Consider the below nutrient incorporated foods for your child:

Vegetables: Always serve your child with a variety of fresh vegetables. Incorporate different vegetables including red and orange, dark green, beans and peas, starchy and others, every week.

Dairy: Ensure that your child eats and drink fat-free or low fat dairy products including yogurt, milk, cheese or fortified soy beverages.

Grains: Opt for whole grains such as oatmeal, whole-wheat bread, quinoa, popcorn or brown rice. Limit refined grains as much as possible

Fruits: Ensure that your child eats a variety of fresh or dried fruits instead of fruit juice. If at all your kid drinks juice, ensure its 100% juice without added sugars and restrict the servings. You can also consider canned fruit which says its light or packed in its own juice, which means its low in added sugar. Remember that one-half cup of dried fruit is equal to one cup of fruit. Also, when consumed in surplus, dried fruits can lead to additional calories.

Protein: Here, you can opt for seafood, poultry and lean meat, beans, peas, eggs, soy products and nuts and seeds without salt.

Present wide variety of Foods 

Children who are very choosy in eating often go through a normal developmental stage. It takes a lot of efforts and time to convince a child to eat a new type of food before they openly accept it. Rather than insisting your child to eat something new:

  1. Restrict snacks throughout the day and provide something new to eat only when your child gets hungry.
  2. Provide only a single dish or food type at a time.
  3. Eating can be made funny. Just cut the food into some uncommon shapes or create a food collage.
  4. Try serving new foods with favorite foods to enhance acceptance.

Healthy fats serve as an important source of nutrients for children. Kids require healthy fats and a lot of them in their diet. They help children stay full, concentrate better and enhance their mood.

  1. Monounsaturated fats from avocados, nuts, olive oil and seeds.
  2. Polyunsaturated fats  found in fatty fish such as herring, salmon, mackerel, etc., in flaxseed and walnuts and omega 3 fatty acids.
  3. Healthy saturated fats – While several health organizations maintain that consuming saturated fat from any source poses a health risk, many studies illustrate that consuming whole milk dairy products is linked to less body fat and lower levels of obesity. Adding some amount of saturated fat such as butter to cooked vegetables would not only enhance the taste but also help to fill your children up.

Exercise is a very important part of a healthy lifestyle along with a proper diet. The benefits of exercise are plenty and doing it regularly can even help motivate your children to make healthy food choices. You can make your children exercise by playing with them, going skating, swimming, cycling or even take family walks. This way you can help your kids find activities they love.

Right Nutrition Plan for Children: A Start to make them Smart

Eating healthy leads to strong bones, brain development, higher levels of concentration, increased energy and grades. Cafe Nutrition aims to help the next generation of children be armed with right knowledge so that they can make informed & healthier choices without getting swayed by intense marketing propaganda all around. We believe that good nutrition plans for kids is a start to shape them into a healthy individual and so we work with the parents to inculcate such habits at an early age.


Preschool is one of the best places where your child start getting education in an informal way. This is time when your kids are more active and full of energy to try out new things with fun and can learn some healthy eating habits. Our child nutritionist workshop introduces healthy food for kids in a fun manner and educates the parents on specific portion requirements of this age.


The children who are at school are generally active throughout the day going through the classes, homework and playtime. At this age, the requirement of a healthy diet plan is quite essential for them since they make their choices of food and snacks at this time. Also, they are influenced by their family, friends and the media commercials.

This workshop provides guidelines to help your child eat a variety of foods while encouraging the right amount of calories and fat. Healthy recipes for kids including healthy snacks are important at this age of your child and provide optimum nutrition to kids.


Specific concerns of school kids like body image, obesity, peer pressure, concentration issues, anaemia, eating disorders etc can all be addressed by an on-campus nutritionist proving the correct information on nutrition for children.


Café Nutrition’s team would assist in planning healthy meals, provide guidelines in the preparation, handling and serving of food to ensure all safety and quality standards and educate children about benefits of eating healthy through nutri-boards. This way the School Canteen will become an important source of health & lifelong learning to your children !