🥦 “Fuel for Life” – A Child’s Guide to Food, Energy & Health
🚀 PART 1: WHAT IS A CALORIE?
💡 A calorie is a unit of energy.
It tells us how much fuel a food gives your body.
Nutrient Calories per Gram What It Does Carbohydrates 4 kcal Fast energy – helps you run, play, think Protein 4 kcal Builds muscles, heals wounds, makes enzymes Fat 9 kcal Long-term energy, protects organs, brain Water 0 kcal Keeps everything running! Vitamins & Minerals 0 kcal Help with growth, immunity, blood, bones
🏃 How Does That Energy Work in Real Life?
Activity Calories Burned per Minute (approx.) Walking (slow) ~3–4 kcal Running ~10–12 kcal Playing football ~7–9 kcal Studying (brain uses too!) ~1.5 kcal
⚡ Example:
A banana has about 100 calories → You could walk for 25 minutes on that energy!
🧠 PART 2: MACRONUTRIENTS – Your Body’s Building Blocks
Macronutrient % of Plate Role in the Body Good Food Examples Carbohydrates ~50–55% Main energy source Rice, bread, oats, fruits, potatoes Protein ~15–20% Builds muscles, hair, skin, immunity Eggs, beans, yogurt, chicken, tofu Fat (Healthy) ~25–30% Energy, brain, hormones, skin health Nuts, seeds, olive oil, fish, avocado
🧠 Fun Tip:
Carbs = Gasoline, Protein = Bricks, Fat = Battery
🥗 PART 3: MICRONUTRIENTS – The Tiny Helpers
Even though they don’t give energy, they help your body work perfectly.
Vitamin / Mineral Role Food Sources Vitamin A Eyesight, immunity Carrots, spinach, mango Vitamin C Healing, iron absorption Oranges, guava, bell pepper Vitamin D Bones, immunity Sunlight, eggs, fortified milk Iron Makes red blood cells Spinach, beans, meat, dates Calcium Strong bones & teeth Milk, yogurt, broccoli Zinc Healing and immunity Nuts, seeds, whole grains Magnesium Nerves, muscles, sleep Banana, leafy greens, whole grains
🍽️ PART 4: THE IDEAL FOOD PLATE – What Your Meal Should Look Like
Use this as a guide for every main meal (lunch/dinner):
Plate Section % of Plate Purpose Examples 🥦 Vegetables & Fruits 50% Fiber, vitamins, minerals Cucumber, carrots, apple, banana, spinach 🍞 Whole Grains 25% Energy (carbs) Roti, brown rice, oats, whole wheat bread 🍗 Protein Foods 25% Growth, muscle, repair Egg, lentils, chicken, paneer, tofu 🥛 Dairy (Side) 1–2 servings Calcium, protein Milk, yogurt, cheese 💧 Water Daily 6–8 cups Keeps your body running Plain water, not sugary drinks
✅ Bonus Rules:
Eat rainbow foods – the more colors, the more nutrients.
Eat slow and chew well – helps digestion and fullness.
🛡️ PART 5: Why You Need a Bit of Everything
Nutrient Group If You Don’t Get Enough... Carbs You’ll feel tired and can’t focus in school Protein You’ll feel weak, slow healing, poor growth Fats Poor brain function, dry skin, low energy Vitamins Get sick often, poor skin, weak bones Water Headaches, dry mouth, tiredness, constipation
💡 PART 6: SMART FOOD HABITS FOR KIDS
✅ Eat every 3–4 hours
→ Keeps your energy balanced and prevents cravings
✅ Build your plate using food groups
→ Don’t skip vegetables or protein
✅ Watch sugary foods
→ Try to keep added sugar < 25g/day (about 6 tsp)
✅ Be mindful when eating
→ No screens, eat slow, enjoy your food
🎮 FUN CHALLENGES TO TRY
Color of the Day: Eat 3 foods of the same color (e.g., red = apple, tomato, watermelon)
Hydration Hero: Track your 8 glasses of water
Swap Smart: Switch chips → nuts, soda → coconut water
Plate Picasso: Decorate your plate using at least 4 colors
Sugar Detective: Read 1 label a day and find the hidden sugar name!
🎯 QUICK SUMMARY FOR KIDS
Food = Fuel + Builder + Healer
Carbs give energy, proteins build, fats protect
Eat from all colors and all food groups
Water and sleep matter just as much as food
Don’t fear food — learn what works for your body!