12 Dec 2017  
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NUTRITION FOR TEEN AGERS
HEALTHY LUNCH BOX

A healthy tiffin for a school going child means that it should provide all essential nutrients like carbohydrates, proteins, minerals, vitamins and some amount of included fat.

Tiffin is obviously an essential part of a child’s daily school routine.

  • Lunch time at school is always a welcome break for children and a healthy tiffin not only helps to make it better, but also gives the child a psychological edge and a physiological boost.

 

  • After an early morning breakfast, children start to feel hungry by midday which becomes an ideal time for a mid-day snack. By the time the lunch break starts, the energy levels come down and the child starts to feel tired and listless, affecting concentration. Lunch break that starts after 4-5 classes is an ideal time for children to refresh and rejuvenate themselves. Children who eat lunch at school find it easier to concentrate and behave better than those who are hungry.
    • A balanced meal not only bolsters the blood glucose level so that the brain can function better, but also provides essential amino acids and fatty acids along with required nutrients like calcium and iron.
    • A healthy and a fulfilling tiffin keeps the child alert and abreast with the ongoing course in class. Children who eat their food well come home happier, energetic and ready to tackle their homework.
    • If children eat better they concentrate better, work without feeling fatigue and their immunity and percentile rates improve. Once food improves, children feel better, less irritable and less tensed.

    Basic principles-

    • Planning - mothers need to plan ahead so that they buy the correct foods for making snacks and lunch boxes
    • Resist your children’s demands and manipulations for high-fat snacks and fizzy cold drinks. In the long run this is going to ruin your children’s health
    • Children are in some ways similar to adults - they also like interesting, and tasty food which looks good enough to eat, but they may not appreciate very sophisticated foods
    • School lunch boxes may be used to replace 2-3 meals a day –e.g. the breakfast that was not eaten, the mid-morning snack and in some cases even lunch - so you need to plan a whole menu in one box!
    • While selecting foods make variety a priority. Try to cover all foods groups every day if possible
      • Milk and dairy products;
      • Fruit and vegetables;
      • Cereals and starches;
      • Protein foods like meat, fish, eggs and legumes;
      • Fats and oils, including nuts
    • Along with it rather above all, the food items should preferably be easy to handle by the child.
    • During lunch break, children want to play with their friends; therefore, use of "finger-foods" in the tiffin as often as possible is always better. Finger foods are foods that can be held in the hand and can be consumed while on the move — can be eaten while playing.
    • The food that is packed in the tiffin should not be too oily or greasy as it can ruin the uniform and books. Cool down the food before packing it so that it does not sweat into the food and make it soggy and unpleasant to eat.

     

 
HEALTHY LUNCH BOX
Teen Nutrition for All the Right Reasons FACTORS INFLUENCING EATING BEHAVIOUR AND FOOD SELECTION The Recommended Daily nutrient Intake for teenagers:- FEEDING GUIDE FOR ADOLESCENT SCHOOL CHILDREN Healthy Eating -Breakfast Best bets for a healthy breakfast HEALTHY LUNCH BOX Make Lunch an Interesting Meal
 
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