Food is fuel and building blocks
Food gives you energy to run, think and play. It also gives your body the building blocks it needs to grow bones, muscles and blood.
No single food has everything. That is why eating many different foods is so important.
Fill your thali with colour
Energy foods: roti, rice, poha, idli, dosa and millets like ragi, jowar and bajra give you steady energy.
Growing foods: dal, rajma, chana, paneer, curd, milk, eggs, fish and chicken help build muscles and repair your body.
Protecting foods: green leafy sabzi like palak and methi, carrots, tomatoes, pumpkin and seasonal fruits like guava, banana, mango and oranges help keep you well.
Drinks and snacks
Water is the best drink. Drink more on hot days and after sport.
Good snacks include fruit, roasted chana, peanuts, a boiled egg, curd or a homemade laddoo.
Chips, sweets, biscuits and cold drinks are fine sometimes, like at a birthday or festival, but they are not everyday foods.
Eating well, together
Eat breakfast before school. It helps you think and concentrate.
Eating with family, without screens, helps you notice when you are full and enjoy your food.
All bodies need food. It is never a good idea to skip meals to change how your body looks.