As schools reopen after a heavy summer, parents are increasingly concerned about their children’s health and nutrition. Dr Rajesh Kumar emphasizes that breakfast is the most important meal of the day for children, yet nearly 60% of kids skip it due to morning rush. This habit leads to fatigue, lack of concentration in class, and long-term health issues.

When children skip breakfast, their energy levels crash by mid-morning. By 11 am, they tend to eat whatever is available — often bakery items or packaged snacks — leading to unhealthy eating patterns. This disrupts their entire day’s activity rhythm and can trigger headaches, brain fog, and weakened immunity.

Dr Rajesh Kumar advises that a healthy breakfast should include protein-rich foods and healthy fats. Eggs are an excellent choice — up to four eggs a day are safe for children. Other great options include ghee, butter, nuts, and Omega-3 fatty acid-rich foods. For non-vegetarian families, chicken and fish can be incorporated into morning meals in simple, non-greasy preparations.

For the 11 am snack break, parents should avoid sending biscuits, cakes, or packaged snacks. Instead, opt for nuts like peanuts and cashews, dates, or homemade healthy rolls. Fruits are also an excellent choice. A simple yet nutritious option is a chapati rolled with chicken pieces, tomato, and egg.

Lunch should include rice with protein-rich curries. Vegetarian families can use lentils, chickpeas, and paneer. The key is to avoid excess oil and spices — children prefer a combination of mild sweetness and tanginess rather than spicy food. Adding ginger, small onions, and tomatoes can create the right flavor profile without excessive masala.

After-school snacks are another critical point. Instead of buying bakery items or ice cream, parents should prepare traditional homemade snacks like kozhukkatta (sweet rice dumplings) or aval (flattened rice) dishes. If bakery items are unavoidable, maintain a 70:30 ratio — 70% healthy homemade food and 30% store-bought treats.

Dr Rajesh Kumar also highlights the importance of using steel water bottles and lunch boxes instead of plastic containers. If plastic is used, ensure it is food-grade (Number 5) plastic. This small change can significantly reduce chemical exposure.

By following these practical nutrition tips, parents can ensure their children stay healthy, energetic, and focused throughout the school day. Share this information with every family to help children grow up healthy and strong.