The complete food guide to keep your kids smart and healthy

Schools have reopened after the summer vacations and the kids are back to their routines. It is important to give the right kind of food to keep your little ones energetic, smart and healthy throughout the day.

Breakfast is often described as ‘brain food’ and is the most important meal of the day. It provides ample supply of protein and other essential nutrients which help your kid concentrate better on his/her studies. Studies conducted by many child health organizations reveal that most of the students eat unhealthy snacks like chips, mixture or stuffy breads which have high content of salt, sugar and fat for breakfast.

With appealing packagings and appetizing advertisements, the crispy and wafer thin chips never fail to make kids drool. Snacking solely on crispies could severely affect kids' health as they are deprived of the vital nutrients which are essential for growth.

Breakfast

A breakfast should be nutritious and easy to digest. Steamed Kerala dishes like puttu, idli, idiyappam and pidi are ideal breakfast items for children to kick start their day on a healthy note. When combined with a healthy side dish, these could provide vital nutrients for kids in the morning. Breakfast combinations like puttu and kadala (black channa) curry, idli and sambar, appam and egg curry are some of the healthy options.

Studies claim that eating healthy breakfasts help in the cognitive development of students. It is in fact, the fuel for the body to perform amazingly all throughout the day. So, make sure that your kids don’t skip breakfast.

Mid-day snack

Kids in preschool and in classes 1, 2 may require a mid-day snack to satisfy their hunger pangs. Children with special needs also require mid-day snack. It should be light and easy to eat. It is better to avoid food items bought from the bakery, instead tasty and healthy homemade snacks could be packed for your munchkins. Pack only the required quantity of food.

Lunch

Lunch should be wholesome and must include a variety of food items. Pulses, lentils, grains, vegetables, leafy vegetables, fish and meat provide all the essential nutrients and protein. Innovative dishes can be tried using these to avoid repetition.

Lunch should be rich in fibre content and have all the nutrients essential for the physical and mental growth. While eating, kids should trained to take small bites and chew properly.

Evening snacks

Ensure to give a snack for kids when they return from school in the afternoon. They should also indulge in some physical activity like games or sports after school. It is better to feed them healthy snacks which provide energy to play. Locally available fried snacks, eggs, milk, banana and other fruits are ideal evening snacks.

Dinner

It is ideal for children to eat dinner before 8 pm. Dinner should be light and easily digestible. Food which makes them too thirsty at night should be avoided for dinner, as your whole body should be relaxed while sleeping. Easily digestible food keeps the organs from over-working during slumber. The food shouldn’t create constipation for the kids. Make sure that they are given fresh and clean food.

Staying hydrated

The human body is like a factory which is runs with the help of many machines. So your body requires enough nourishment with clean water to ensure the smooth functioning of various organs. Water helps to maintain the body temperature and flushes out waste materials. It is advisable to drink sufficient amount of water every day - both adults and grown-ups - especially during summer, to keep away dehydration.