With increasing pressures of time on the working mother, lunch box quality seems to be undergoing drastic changes. Right from chips, cookies, biscuits, sweets, bread n jam and other junk food to chocolates and candy and even empty tiffin boxes at times.
Ironically, this corresponds to a time when health awareness is at an all time high and burden of adult diseases in childhood like obesity, type II diabetes, heart disease, high blood pressure, hormonal imbalances are growing at alarming rates.
Lunch at school is undoubtedly an important meal and many children eat most of their food away from home. According to recommendations, lunch box should supply one-fourth to one-third of daily nutrient intake. Lunchtime also plays an important role in shaping a child's eating habits and socialisation process. An important goal is to develop children's basic attitude towards food and nutrition which will enable them to make proper nutritional decisions independently While several schools provide meals, parents often need to send enough food for the entire day. Important nutrients include protein, vitamin A, vitamin C, calcium and iron. The most serious nutritional deficiencies among teenagers are calcium and iron. Calcium shortage is rooted in the substitution of milk by soft drinks; iron shortage is due to increased demand for blood and tissue formation and onset of menstruation in girls along with poor food choices.
Although, data from the Indian schools is not available, studies in the UK schools have shown that less than one per cent of primary kids lunch boxes meet nutritional standards. The nutrient standards that were missed most frequently were sugar and sodium. Another study indicated that 60 per cent of the lunches included three or less food groups and 81 per cent included low-nutrient foods. A recent study reported concern regarding excessive amounts of energy dense foods in school lunch boxes.
The International Obesity Task Force (IOTF) has reported that about 10 per cent of the world's school-aged children are overweight or obese. Changes in school food environments and practices lead to improved dietary behaviour and are a powerful strategy to reverse the childhood obesity epidemic. Also, what children eat and when they eat has a significant impact on their brain development, behaviour at school, short-term cognitive/intellectual performance, self-confidence, school attendance and long-term academic performance.
One of the key principles which must be followed is variety -- parents must make sure to include foods from each of the food groups and vary these foods throughout the week. Prepare foods that are appropriate for your child's age; for example, peeled apple or pear slices are ideal for a young child, while whole fruit is fine for an older child. Cutting back on high calorie, high sugar and oil laden snacks is a priority and increasing vegetable and fruit intake should follow. Also avoiding 'trans fats' through deep fried food and commercially prepared cakes, biscuits, etc. is a step in the right direction.
But if your child does not like the food you pack he might not eat it, or he may even trade lunches, or might get a less nutritious high calorie lunch from the cafeteria. Therefore, as a responsible parent be aware about the quality of lunch being served at a child's school.
Involving your child in decision making and planning smart lunch boxes can go a long way to improve his nutritional status and maintain good health later in life. Maintain a
positive approach to healthy eating and never ban anything. Also pack in favourite foods or treats from time to time. If your child suffers from an allergy or has a condition with special dietary needs, please inform school staff and peers. Finally, remember, it is never too early to start eating healthy -- childhood is clearly the time to begin.
OUT OF THE BOX
- Sandwich (whole wheat bread) with nutritious fillings
- Poha with vegetables + fruit (1)
- Cheela with vegetables
- Dal vada + coconut Chutney
- Vegetable Idli + coconut chutney
- Sprouts with vegetables
- Roasted wholegrains + fruit (1)/ salad
- Chana kebabs
- Pasta with vegetables
- Vegetables + yoghurt dip
- Nut butter with high fibre bread
- Vegetable stir fry + pasta (wheat)
- Paneer or chicken roll
- Soya tikki
- Dhokla
- Egg (1) + toast
- Cheese + toast
Healthy muffins
Source: Indian Express
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