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Let's Talk Health

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Introducing Let's Talk Health, an initiative from Apollo Hospitals, where our endeavor is to share knowledge which you can use to keep yourself and your family fit & healthy.

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in Food & Nutrition

Healthy Tiffin Options During Exams


Come exam season, you will find parents totally worried about what to feed their kids. It’s a common scenario where appetite takes a backseat and too much of stress and cramming up tempt students to skip meals to save time for revision. Parents do their best to introduce a miracle diet to ensure kids are adequately and healthily fed.

Skipping breakfast is a very bad idea – it has long term detrimental implications on energy levels. Think of a healthy and wholesome breakfast because that sets the tone for the day.

Exam time is also when you feel hungry frequently. The brain requires a lot of energy and is totally dependent on what we eat. In such times, it is only ideal we eat six small light meals to reduce hunger pangs , in-between snacking urges and ensure good sleep.

Stay away from colas and any sugary substances. A child would desire pizzas, burgers, chips and colas in their tiffin. While that is not ideal, a tiffin of lentils, rice, bread and vegetable curry day after day can also get mundane and boring

You can try the following 10 quick and healthy recipes for your kids –

1. Cheela – which is a thin batter of lentil flour with flavours of freshly chopped onion, ginger, tomato and a handful of coriander leaves. It packs a powerful and healthy lunch with some ketchup as well. You can make variations with bajra.

2. Whole wheat Dosa – which is a light batter of whole wheat flour which requires no fermentation. This tiffin is rich in fibres.

3. Curd rice – in tropical India, especially with the early onset of summer , curd rice is comfort food. It is basically cooked rice in curd with salt, chopped green chillies, cucumber, tomatoes and a fist of sprouts with a tempering of curry leaves, mustard seeds, whole red chilli, fenugreek seeds and lentils. This preparation is perfectly healthy , has no oil and is quite filling.

4. Whole wheat noodles – a very simple and basic preparation in very less oil with plenty of fresh greens, colourful peppers, chopped onions, peas, beans, tomatoes and eggs (optional).

5. Stuffed Parantha – This is the traditional Indian stuffed bread with cooked vegetables/crumbled paneer/mashed potato with the right amount of seasoning and served with a freshly ground green mint or coriander chutney. Very healthy and filling.

6. Sandwiches – variations of sandwiches in toasted brown bread in a dash of butter keep the palate interesting – from cheese and onion to grated paneer to the classic cucumber and tomato and also spinach and corn. Very finger-friendly and less messy.

7. Upma – this is a very appetizing and popular tiffin in the southern part of India made of semolina and a variety of vegetables with a tempering of curry leaves and mustard seeds eaten with a coconut chutney. You can prepare variations of it with oats or quinoa.

8. Wraps and rolls or burritos – flattened bread made from corn or wheat flour with stuffing of vegetables, paneer, omelette, baked beans with flavours and fresh spices of your choice.

9. Waffles, crepes and pancakes – oatmeal, buttermilk and blueberry

10. Fresh fruit smoothies

11. Egg preparations –boiled, poached, fried, scrambled with cheese, mushroom, spinach or tomato

12. Yoghurt – with nuts and fruit

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