School going Kids are my favorite age group! Healthy means not just in terms of food but also in terms of overall lifestyle. I would like to give some lifestyle modification tips for school going kids.
PSYCHOLOGY OF SCHOOL GOING KIDS
Generally school going kids will be very selective. We being parents should make them understand the value of education. Along with good academic scores, right attitude and right human ethics are important and they play a crucial role when it comes to lifestyle.
Parents need to provide right environment at home in order to develop good health and emotional status of kids as they exactly behave the same way how parents behave.
FACTORS AFFECTING A CHILD’S SELF CONFIDENCE
One important thing I’ve observed in this generation is we label our kids too much – a slow learner, lazy etc etc. I feel very sad about this, as this affects their self confidence and make them ever slower learner or score poor in academics.
COMMON MISTAKES DONE BY PARENTS AND SOLUTIONS
Most of the parents tend to feed their child only a glass of milk as a breakfast; this is wrong. As the child might have had dinner last night about 20:00 hours and then the next day morning a glass of milk and the next snack would be around 10:30 am, child cannot keep up energy levels. It affects concentration and performance in school academics as well as sports. Breakfast needs to be dense in nutrients and the largest meal of the day as the child has to be physically and psychologically active entire day.
Engaging kids in any of the outdoor sports improves their self-confidence, increases concentration, provides positive attitude, and increases appetite as they become physically tired.
Involve them to plan a menu for them, explain them the importance of food and nutrition, take an initiative to have kitchen garden and grow vegetables like spinach, fenugreek and cilantro. Involve them in plantation then they will know the value of food. They will not waste food anymore. They will be happy and excited to see the seeds germinating and turning into ffull grown plant. This is a kind of Farm to Fork concept.
STOP ABUSING THE KID
Another sad part of today’s generation, parents tend to keep on questioning the kid regarding the marks, and start abusing the kid. I would strongly request all parents to stop this, as this creates more problems than finding a solution. Sit with your kid and ask the root cause behind not getting good marks in particular subject. May be your kid is not interested in that subject or might need extra guidance. And remember again – marks are not everything!
Here comes an important aspect of the kid’s heath. Children tend to be fussy when it comes to food; hence we as parents should always try to offer innovative options. Giving herewith the customized diet plan for school going kids:
|Early morning options (On waking up)||1) Boiled water with cumin seeds (1/2 tsp in half cup water ) OR
2) Boiled water with cinnamon powder (1/2tsp)
|1) This works as a detoxifier
2) Helps gut health
3) Reduces constipation
4) Aids in digestion
|1) Idli OR pesarattu dosa OR
2) Avocado spread on bread OR
3) Pongal OR Any porridge
4) Veg sandwich (multigrain bread)
|1) Cereal pulse combination easily digestible
2) Palatable, high protein
3) provides essential nutrients
|Mid-morning snack options||1) Sesame laddu OR
2) Fruit salad OR
3) Sautee sweetcorn with lime OR
4) Rice flakes chiwda–home made
|1) In between meals are essential to keep up concentration levels
2) Contains essential nutrients
|1) Pancharatan vegetable pulav OR
2) Methi stuffed roti with carrot thoran OR
3) Paneer and chickpea vegetable pulav
|1) Time saving, Easy to eat
2) Helps in promoting good health
3) All food groups included
4) High in protein
|Evening meal options||1) Corn patty OR
2) Vegetable salad OR
3) Sprouts salad OR
4) Vegetable cheela with mint sauce OR
5) Sago kheer OR
6) Dry fruits and seeds
|1) Highly nutritious
2) Contains most of the essential vitamins and minerals
3) Moderate protein
4) Improves gut health
|Dinner options||1) Whole wheat roti with vegetable OR
2) Jowar roti with vegetable OR
3) Meethi roti with mixed vegetable curry
|1) Provides optimal nutrition
2) Light food
3) Easily digestible
4) Moderate fibre