Student Nutrition Guide

🧒 Age Group🌅 Pre-Morning🍳 Morning🍎 Mid-Day Snack🍛 Mid-Day Meal🥋 Pre-Training Fuel🌙 Post-Training / Evening😴 Before Sleep
6–9 yrs 🌱 Foundation🥛 Milk 🌰 2 soaked almonds🍞 Roti / bread 🥣 Milk 🍌 Fruit🍎 Apple / banana🫓 Roti 🫘 Dal 🥕 Sabzi 🥣 Curd🍌 Banana 🍪 Plain biscuits🥛 Milk 🍯 Jaggery🥛 Warm milk
10–13 yrs ⚡ Skill Builder🥛 Milk 🌰 3–4 almonds 🍇 Raisins🥣 Oats / poha 🍞 Paratha 🍎 Fruit🥜 Roasted chana 🍊 Guava / orange🫓 Roti / 🍚 Rice 🫘 Dal / rajma 🥬 Green sabzi 🥣 Curd🍌 Banana 🥪 Peanut butter bread🥛 Milk 🍌 Fruit🥛 Turmeric milk
14–18 yrs 🔥 Competitive🥛 Milk 🌰 Almonds (5) 🌰 Walnuts (2) 🍇 Raisins🥞 Oats chilla 🧀 Paneer bhurji 🍎 Fruit🥜 Chana / peanuts 🌻 Seeds mix🫓 Rotis (2–3) 🍚 Brown rice 🫘 Chole / rajma 🧀 Paneer / tofu 🥣 Curd🍌 Banana 🥛 Milk 🥜 Peanut butter🥛 Milk / curd 🍯 Jaggery🥛 Turmeric milk