7-Day Diet Plan for Indian Children — Age 5 to 15

India has an unusual nutrition problem in children: simultaneously high rates of undernutrition (iron deficiency, stunting, vitamin D deficiency) and increasing rates of childhood obesity — sometimes in the same child. The "thin-fat Indian child" phenomenon — normal or slightly low weight with poor muscle mass and high body fat — is a consequence of a diet heavy in refined carbohydrates (biscuits, white bread, packaged snacks, Maggi) with inadequate protein, calcium, and iron. Most parents are genuinely trying to feed their children well. They're being misled by marketing.

The "health drinks" marketed to Indian parents — Horlicks, Boost, Complan, Bournvita — deserve special mention. A standard serving of Horlicks has 7.5g sugar. Bournvita has 85g sugar per 100g of powder. These products are classified as confectionery in several countries, not health food. They provide some fortified vitamins — but so does a glass of plain milk with a handful of almonds, without the sugar load. The notion that a child needs a malt drink to grow is largely a triumph of advertising over nutritional science.

This plan is designed for a school-age child (6–10 years, approximately 1,400–1,800 calories depending on activity level), with notes for adjusting for younger (5–6) and older (11–15) children. The focus is on calcium for bone growth, iron for brain development and cognitive function, protein for physical growth, and practical school tiffin ideas that children will actually eat.

The tiffin box problem is real: you can pack the most nutritious meal in the world, but if it comes back uneaten, it's worth nothing. This plan addresses palatability directly — the foods suggested are ones children actually enjoy, with the nutrition hidden intelligently. Moong dal chilla tastes like a pancake. Ragi dosa with chutney is genuinely delicious. A banana with peanut butter is exciting for a child. Til chikki is a sweet treat. None of this feels like punishment eating.

Iron deserves specific attention. Iron deficiency is the most common nutritional deficiency in Indian children and directly impairs cognitive function, concentration, and learning capacity — effects that can persist even after the deficiency is corrected. A child who is perpetually tired, inattentive, and struggling in school may be iron-deficient, not lazy or unintelligent. The plan ensures iron-rich foods at every meal alongside vitamin C to maximise absorption. The combination of ragi (iron + calcium), methi (iron + folate), and rajma (iron + protein) is a quietly powerful trifecta for Indian children.

This plan is for parents of school-age children (5–15) who want to ensure their child's diet supports healthy growth, cognitive development, and immunity. It's particularly useful if your child is a picky eater, relies heavily on packaged snacks and biscuits, consumes large amounts of "health drinks," has been diagnosed with iron deficiency or anaemia, or is shorter than expected for their age. All of these are dietary problems with dietary solutions.

It's also for parents who want to establish healthy eating habits early — because the food patterns established between ages 5 and 15 influence dietary choices for decades. A child who learns to enjoy ragi dosa, dal, curd, and seasonal fruit has a nutritional foundation that protects them through teenage and adult life. Building this foundation is the most important nutrition investment a parent can make.