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.
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 2Breakfast Cheese sandwich Egg sandwichMidmorning Oats-ragi biscuits (4) Fruits (apples/ pomegranates/ papaya / oranges)Lunch Vegetable-soy granules rice with Rotis with vegetable curry raitaTeatime Cereal with milk and fruits (oats Vegetable noodles or pasta with fruits and milk)Dinner Rotis with palak paneer or chicken Rice with chicken/fish curry curry CurdsBedtime Milk Milk