What Should Kids Aged 3–6 Eat?

A Simple Guide for Schools, Parents, and Caregivers in Cambodia

At KidHero, we believe every child deserves a healthy meal that fuels their body and mind. Between the ages of 3 and 6, children experience rapid growth, both physically and mentally. What they eat during these years can significantly impact their development, energy levels, concentration, and emotional health.

But what does a balanced meal look like for this age group? Whether you’re a school principal, preschool teacher, or a parent trying to do your best this guide will break it down.

🍚 1. Carbohydrates – Energy Fuel

Children need lots of energy to learn, play, and grow — and carbs are the main source
Best sources for kids:

  • Rice (plain or with soup)

  • Bread (whole grain is better)

  • Porridge or congee

  • Noodles (limit instant noodles due to additives)

How much?
Carbohydrates should make up about 45-65% of their daily calories. Think of it as the foundation of every meal.

🍗 2. Protein – For Growth and Development

Protein helps build muscles, bones, skin, and even brain cells. It’s especially important during these early years of rapid growth.

Healthy protein options:

  • Eggs 🥚

  • Fish 🐟 (avoid high-mercury types)

  • Chicken 🍗

  • Tofu or beans (great plant-based choices)

Tip for schools: Including protein in both breakfast and lunch improves children’s attention and memory throughout the day.

🥬 3. Vegetables – Packed with Vitamins and Fiber

Kids often resist vegetables, but they are essential for immune function, digestion, and preventing disease.

Smart ways to include veggies:

  • Mix with rice or soup

  • Make veggie fritters or pancakes

  • Serve sweet-tasting veggies like carrots, pumpkin, or sweet potato

Portion tip: A child-sized handful of cooked vegetables per meal is a great start.

🍓 4. Fruits – Natural Sweetness, Rich Nutrients

Fruits are full of natural sugars, fiber, and vitamins. They’re also a much healthier option than candy or sugary snacks.

Kid-favorite fruits in Cambodia:

  • Banana 🍌

  • Papaya

  • Mango 🥭

  • Watermelon 🍉

  • Dragonfruit

Healthy habit: Serve fruit as a snack or dessert, not packaged sweets.

🥛 5. Milk, Soup, and Water – For Strong Bones and Digestion

Children between 3 and 6 need calcium and hydration every day.

Best options:

  • A glass of milk or soy milk

  • Broth-based soups with veggies

  • Plenty of clean drinking water 💧

Avoid: Sweetened milk drinks or sugary juice boxes.

💡 Why This Matters for Schools

A hungry child can’t focus. A child eating too much sugar may lose concentration or feel sleepy after lunch.

If you’re running a preschool or kindergarten, offering well-balanced meals helps:

  • Improve classroom behavior

  • Boost attendance and engagement

  • Earn parents’ trust

  • Reduce long-term health risks for students

That’s why at KidHero, we work directly with school leaders to plan meals that are:

  • Nutritionist-approved ✅

  • Affordable and scalable for Cambodian schools 🇰🇭

  • Kid-tested and parent-approved 🧒👩‍👧

👣 Take the First Step with KidHero

We’re not just a food provider — we’re your school meal partner.

👉 Want a free consultation or sample menu for your school?
Let’s create little heroes with every plate. 🍽️

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