Providing appropriate care for school-age children is essential for their overall well-being. Here are key points to remember:
Breakfast: Encourage your child to have a balanced breakfast. For example, you can prepare a bowl of vegetable dalia (broken wheat porridge) with added vegetables or a delicious paneer bhurji (scrambled cottage cheese) with whole wheat bread. These options provide a mix of nutrients to fuel their day.
School lunches: If your child brings a packed lunch, you can include a creamy vegetable sandwich made with whole grain bread, filled with a variety of colorful vegetables. Another option could be a veggie pita bread filled with hummus, cucumbers, and shredded carrots. These choices provide a balanced meal with carbohydrates, protein, and fiber.
Treats and peer pressure: It's important to strike a balance between occasional treats and healthy choices. For example, you can allow your child to enjoy a small bag of chips or a lollipop during special events or celebrations while emphasizing the importance of moderation and making nutritious choices for everyday meals and snacks.
After-school snacks: Offer nutritious snacks that provide energy and essential nutrients. Consider options like a sandwich made with whole grain bread, a glass of milk, and a side of sliced fruits. Another option could be a bowl of soup with whole grain toast. These snacks help replenish energy levels and provide important nutrients for growth and development.
Family mealtimes: Use family mealtimes as an opportunity to bond and share experiences. Encourage conversation about the day's activities while enjoying a balanced meal together. Involve your child in meal preparation, such as letting them assist in washing and chopping vegetables or setting the table. This helps them develop an appreciation for nutritious foods and cultivates important life skills.
Drinks: Encourage your child to drink plain water throughout the day. Instead of sweetened drinks, offer a glass of milk or a bowl of curd (yogurt) as a serving of dairy. These options provide essential nutrients like calcium for strong bones.
Exercise and activity: Encourage your child to engage in physical activities they enjoy, such as playing outdoors, riding a bike, or joining a sports team. As a family, you can go for walks together, have a dance party, or play active games. By limiting screen time, you create more opportunities for physical activity and promote a healthier lifestyle.
By following these examples and incorporating them into your child's daily routine, you can provide the care and support they need for their physical and nutritional well-being.
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