Everything a student needs to know about eating healthy — simple, clear, and fun with real data for every age group.
Food is fuel. What you eat every day decides your energy, growth, brain power, and health.
Carbohydrates give you energy to study, play, and stay active all day long.
Proteins build and repair your muscles, tissues, and organs every day.
Vitamins and minerals protect your body from illness and keep your immune system strong.
Healthy fats and nutrients support memory, focus, and learning in school.
Calcium and minerals from milk, nuts and spinach keep your bones and teeth strong.
Every food you eat contains some of these essential nutrients. Your body needs all five every day.
Primary energy source. Rice, roti, bread, potatoes.
Body building & repair. Dal, eggs, milk, nuts, pulses.
Energy storage & brain support. Oil, ghee, butter, nuts.
Disease protection. All fruits and vegetables.
Strong bones & teeth. Milk, spinach, nuts, dates.
| Nutrient | Function | Best Food Sources | Daily % | |
|---|---|---|---|---|
| 🍚 | Carbohydrates | Provide energy for all body activities | Rice, Roti, Bread, Potatoes, Oats | 50–60% |
| 🥜 | Proteins | Build and repair muscles, organs, cells | Dal, Eggs, Milk, Pulses, Nuts, Chana | 10–15% |
| 🧈 | Fats | Store energy, support brain & hormones | Oil, Ghee, Butter, Nuts, Seeds | 5–10% |
| 🍋 | Vitamins | Protect from diseases, boost immunity | All Fruits & Vegetables | 10–15% |
| 🦴 | Minerals | Strong bones, teeth, nerve function | Milk, Spinach, Nuts, Dates, Fish | ~5% |
Protein needs vary by age and body weight. Use this table to know exactly how much your growing body needs every day.
| Age Group | Avg Weight | Protein / Day | Weekly Target | Fruits | Nuts |
|---|---|---|---|---|---|
| 🧒 4–6 yrs | 15–20 kg | 15–25 g | 105–175 g | 1 serving | 4–5 nuts |
| 👦 7–9 yrs | 20–30 kg | 20–35 g | 140–245 g | 1 serving | 4–5 nuts |
| 👧 10–12 yrs | 30–40 kg | 30–45 g | 210–315 g | 1–2 servings | 5–8 nuts |
| 🧑 13–16 yrs | 40–55 kg | 40–65 g | 280–455 g | 2 servings | 8–10 nuts |
| 🧑🎓 Adults | 55–70 kg | 45–70 g | 315–490 g | 2 servings | 8–12 nuts |
Your body needs a certain amount of energy every day — measured in calories (kcal). Here's what you need.
| Age Group | Calories Needed | Key Priority | Activity Level |
|---|---|---|---|
| 🧒 4–6 years | 1,400–1,600 kcal | Growth & Development | Play 60 min/day |
| 👦 7–9 years | 1,600–1,800 kcal | Energy for learning | Play 60 min/day |
| 👧 10–12 years | 1,800–2,200 kcal | Rapid growth phase | Sports + Play |
| 🧑 Teenagers | 2,000–2,600 kcal | Peak growth & strength | 60 min/day min |
| 🧑🎓 Adults | 2,000–2,500 kcal | Maintenance & health | 30–45 min/day |
Simple rule for all ages — what goes on your plate every meal.
Nature's best snacks — rich in vitamins, minerals, protein and fibre. How much do you need each day?
| Age Group | 🍎 Fruits | 🥜 Nuts (daily) | 🍇 Dry Fruits | Why It Matters |
|---|---|---|---|---|
| 🧒 4–8 yrs | 1 serving/day | 4–5 pieces | Few raisins | Brain development, vitamins |
| 👦 9–13 yrs | 1–2 servings/day | 5–8 pieces | Small handful | Growth, energy, focus |
| 🧑 14–18 yrs | 2 servings/day | 8–10 pieces | Handful | Strength, stamina, protein |
| 🧑🎓 Adults | 2 servings/day | 8–12 pieces | Handful | Heart health, energy, weight |
Most students forget water. It's the most important nutrient your body needs every single day.
Supports digestion, body temperature, and brain function
💡 Rule: "Drink water, stay active every single day 💧"
When you eat is almost as important as what you eat. Follow this daily schedule for maximum energy.
Most important meal. Never skip! Gives energy for the whole school day. Idli, roti, eggs, milk, fruits.
Main meal of the day. Rice/roti + dal/sabzi + curd + salad. Balanced and filling.
Light energy snack. Fruits, nuts, or protein snacks — exactly what SchoolBites provides at school!
Light and early. Khichdi, roti + dal, soup. Avoid heavy food late at night.
Every day you make food choices. Here's what each choice does to your body.
Too much sugar and salt causes obesity, BP problems, and diabetes risk. Stay within safe limits.
~6 teaspoons maximum. Hidden in drinks, biscuits & sauces!
~1 teaspoon maximum. Chips and packaged food are the biggest culprits.
Good nutrition alone isn't enough. Physical activity and quality sleep complete the health picture.
Fibre keeps your gut healthy, prevents constipation, and helps you feel full longer.
| Fibre Source | Best Examples | Key Benefit |
|---|---|---|
| 🍎 Fruits | Apple, Banana, Pear, Guava | Digestion + vitamins + immunity |
| 🥕 Vegetables | Carrot, Beans, Broccoli, Spinach | Gut health + minerals |
| 🌾 Whole Grains | Brown rice, Oats, Ragi, Whole wheat | Slow energy release + heart health |
| 🫘 Legumes | Dal, Chana, Rajma, Moong | Protein + fibre combination |
Most students unknowingly make these mistakes every day. Awareness is the first step to fixing them.
Causes low energy, poor focus in class, and overeating later in the day.
Empty calories with zero nutrition — creates fatigue, weight gain, and poor immunity.
Dehydration causes headaches, poor concentration, and tiredness during school.
Missing essential vitamins and minerals leads to weak immunity and slow growth.
Less physical activity reduces metabolism and increases unhealthy snacking habits.
Disrupts sleep quality and digestion, causing tiredness the next morning.
Pin this on your wall. Follow it every day for a healthier, smarter you.
2–3 litres daily
Balanced every meal
1–2 servings daily
5–10 pieces daily
60 min kids/teens
8–10 hrs for teens
Avoid or minimize
Never skip it!
"Healthy Bell provides 20–30% of your daily nutrition through smart structured snacks every school day — fruits, nuts, and protein items delivered fresh every morning."