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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