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Kids & Family Nutrition Tools

Balanced meals for growing children

Track your child's growth, plan school lunch boxes, handle picky eaters, and ensure balanced nutrition for kids of all ages — with Indian food recommendations parents actually use.

Where to Start

  1. 1
    Track your child's growth
  2. 2
    Check kids BMI percentile
  3. 3
    Plan healthy school lunches
  4. 4
    Get picky eater meal ideas
  5. 5
    Calculate teen nutrition needs

Essential Tools

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Child Growth Calculator

Check your child's growth percentile against WHO standards

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Kids BMI Calculator

Calculate BMI for children ages 2-18

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Teen Nutrition Calculator

Calculate nutrition needs for teenagers

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School Lunch Box Planner

Plan healthy school lunch boxes for kids

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Picky Eater Meal Ideas Generator

Creative meal ideas for fussy eaters

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Baby Food Introduction Guide

Introduce solids safely with Indian recipes and age-appropriate portions

More Kids & Family Nutrition Tools

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Teenager Nutrition Calculator

Calculate daily nutrition needs for growing teenagers with Indian diet plans

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School Lunch Nutrition Planner

Plan healthy, tasty tiffin boxes that kids will actually eat at school

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Pediatric Weight Tracker

Monitor your child's weight and height growth against WHO standards

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Calcium Calculator

Calculate your daily calcium needs for bone health

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Iron Calculator

Calculate your daily iron requirements

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Vitamin D Calculator

Calculate your vitamin D needs and deficiency risk

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Protein Calculator

Calculate your daily protein needs for your fitness goals

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Exam Brain Food Planner

Optimize nutrition for exam preparation and focus

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ADHD Nutrition Guide

Foods to support focus and manage ADHD symptoms

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Sleep Calculator

Calculate optimal bedtimes and wake times based on sleep cycles

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Focus Food Calculator

Track foods that enhance concentration and focus

Recipes for Kids & Family Nutrition

Healing recipes from “Two Sciences One Plate” that support your kids & family nutrition goals

Banana Ice Cream(Kela Kulfi)

One-ingredient ice cream. Blend frozen bananas until creamy. Zero guilt. Brown spots = more sweetness.

115 kcal5 minvegan
Browse All 33 Recipes

Frequently Asked Questions

How much protein does a growing child need in India?
ICMR recommends: 1–3 years: 12.5g/day, 4–6 years: 16.7g/day, 7–9 years: 23.3g/day, 10–12 years: 32–34g/day. Good Indian sources include milk, curd, paneer, eggs, dal, and chicken. Our Teen Nutrition Calculator gives age-specific targets.
What should I pack in my child's school lunch box?
A balanced tiffin includes a grain (roti/paratha/rice), a protein (dal/egg/paneer), a vegetable, and a fruit. Ideas: stuffed paratha + curd, idli-sambar, veg pulao + raita, or moong dal chilla with chutney. Avoid packaged chips, biscuits, and juice boxes. Our School Lunch Box Planner generates weekly menus.
My child is a picky eater. How do I ensure good nutrition?
Try sneaking nutrition: add grated vegetables to parathas, blend spinach into dal, make beetroot rotis, or add powdered nuts to milkshakes. Offer new foods alongside accepted ones without pressure. It can take 10–15 exposures before a child accepts a new food. Our Picky Eater Meal Ideas tool gives creative recipes.
When should I introduce solid foods to my baby?
WHO and IAP (Indian Academy of Pediatrics) recommend starting complementary foods at 6 months while continuing breastfeeding. Start with single-ingredient purees: dal water, mashed banana, rice cereal, or ragi porridge. Our Baby Food Introduction Guide provides a month-by-month plan.
Is my child's weight and height normal for their age?
Use WHO growth charts (for under 5) or IAP charts (for Indian children 5–18). A child between the 3rd and 97th percentile is generally normal. Our Child Growth Calculator plots your child on these charts and flags any concerns that should be discussed with a pediatrician.
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