Healthy & Happy Meals

Hospital & Research Centre Pvt. Ltd.,83/1, Kammanahalli Main Road,

Bangalore – 560 084.

Ph.: 080 4351 8000

Nutrition ABC for School Children

Food Choices• New challenges regarding food choices and

habits.

• Decisions about what to eat are determined by what is provided in school, at home, the influences from friends at school, and the media, especially television.

Media & Eating – Are these good choices?

Are these good?

What to choose?

Why eat healthy?

For Energy & Strength

Why eat healthy?

Build immunity & fight diseases

Why eat healthy?

For taller, stronger and sharper YOU!

Brain Food!• For learning & memory

• For Cognitive function

• For Moods

Leafy veggies Nuts

Whole cereals, fish, fruits

Kiwi fruit Walnuts Cod liver oil

Fish Eggs Citrus fruits

Who is healthy?

What to Eat?• Eat Breakfast.

– fruit– milk– Idlis / Rotis / cheese toast /cereal (oats or ragi or wheat flakes) /peanut butter

sandwich• Healthy Snacks

– fruit– vegetables and dip– Flavoured yoghurt– sandwich– biscuits and crackers– milk and cereal

What to eat?• Wholesome lunch

– Vegetable-soy granules rice with raita– Veggie stuffed rotis– Kichidi with vegetable raita– Sambar rice with vegetable or non-veg– Noodles or pasta with veggies and chicken

• Early light dinner– Rotis / Rice (limited)– Vegetables (not deep fried)– Curds

• Doodh, doodh, doodh.

Sample Meal PlanMeal Day 1 Day 2

Breakfast Cheese sandwich Egg sandwich

Midmorning Oats-ragi biscuits (4) Fruits (apples/ pomegranates/ papaya / oranges)

Lunch Vegetable-soy granules rice with raita

Rotis with vegetable curry

Teatime Cereal with milk and fruits (oats with fruits and milk)

Vegetable noodles or pasta

Dinner Rotis with palak paneer or chicken curryCurds

Rice with chicken/fish curry

Bedtime Milk Milk