Why this article is important?
Teens or school going children requires a good and healthy diet to maintain a healthy weight.
Yes for that a healthy lifestyle also require.
At this stage, children start making independent choices.
They learn very quickly and get influenced by friends, new trends, and from family.
This is another important stage for children when they are mentally moreover physically growing.
So teach them about healthy food options and involve them in a healthy routine.
Here according to the title suggest I will talk about during school a healthy diet.
So your child can be energetic throughout school time.
Let’s start with how to maintain a healthy diet at school.
1. Maintain A Healthy Routine :
A school-going child or teens need a wide variety of food to maintain a healthy and balanced diet.
It is important to see when and how much a child needs to eat.
Where snacking roles an important part for busy teens.
a) About Breakfast :
Breakfast is a vital part of our diet.
After a good sleep, you should give fuel to the body with a healthy breakfast.
Breakfast will help your child to stay energetic, active, and focused at school.
Morning meals speed up our metabolism and help to burn more fat throughout the day.
If your child is taking breakfast daily then the rest of the day craving will not get impact.
Your child will perform well in school.
Sometimes there is time to take breakfast, sometimes not.
If the morning is mostly rushing around then prepare breakfast the night before.
Choose whole grains, protein, and healthy fats for breakfast.
Some healthy Breakfast option :
- Boiled egg and multigrain toast.
- A bowl of cereal (muesli) with milk and fresh seasonal fruit.
- Breakfast smoothie with banana, coconut milk, honey.
- Fresh Fruits like apple and banana.
- Porridge with milk/ without milk.
- Apple pie
b) Drinking-Water :
Give them at least 1 bottle of normal water to drink.
You can add a slice of lemon, cucumber, and ginger to add extra flavor.
Along with water give ur child one substitute drinking bottle.
This bottle will be full of fruit juice.
So they will drink per their choice when they will be thirsty.
And this habit will keep the child away from artificial sugary drinks.
Artificial sugary drink treats as a poor diet.
These are acidic in nature and lead to tooth problems too.
So give them water and drink from home and not ready-made ones.
Their body will be hydrated during school.
c) Lunch Option :
Talk to your child first and try to know what makes him/her happy to have included.
Prepare a lunch list a week ahead.
According to your lunch option, you should have all things at home.
The lunch pack should have adequate green, protein, and whole grains.
Avoid red meat as a protein source.
Some Lunch Option :
- Washed raw vegetables or fresh or dried fruits.
- Grilled chicken, whole wheat bread, and salad.
- Hummus Chicken salad wrap
- Pesto Zucchini Noddles
- Turkey Burger Kebab
- Avocado Egg Barito
- Sweet Potato and almond butter apple sandwich
- Cucumber avocado with Tuna
d) Healthy Snacks Habit :
Give apple or banana.
So they can keep in the bag and have it in between periods when they feel hungry.
Good snacking habit is important for maintaining a healthy diet.
Not only in between periods but it will help after classes if there any sports activity.
Some Snacks Option at School or after school :
- Vegetable snacks sandwich
- one bowl soup and toast
2. Importance of homemade food :
This is the time when you should involve your child by talking about healthy choices.
Make a shopping list together.
Take them with you for shopping.
Let them shop by themselves according to the shopping list.
Allow them to make lunch or dinner or any meals together.
Encourage to prepare their meals with the presence of any guardian.
Create a diet list altogether.
Let them decide their favorites.
Teach them about healthy and unhealthy options during this.
So they will be more interested in homemade food rather than outside.
3. Healthy Choices for Better :
Teach them this time about some life lessons and allow them to take the decision also.
Let them know why during meals any destruction may hamper the food time quality.
Teach some basic and simple nutrition facts about any food like “Apples are more effective than coffee at waking you up in the morning” or ” Milk makes your bone strong”.
Let them know about portion eating habits and their benefits.
They will decide when they are full, kindly do not argue about it.
Make them understand that most quick options are loaded with high sugar, salt, and fat.
In this article, I have shared 3 ways to maintain a healthy diet at School.
It is safe to include foods as sources of protein, fiber, minerals, and vitamins in your child diet for a healthy and well-balanced diet
For the greater health, make sure to choose healthy options for good health, height, and brain as always as possible.
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