Kids learning from home? Check out this child-friendly menu

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Remember: right food selection supports the development of growing kids.

By Deepshikha Agarwal, nutritionist

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Published: Thu 24 Sep 2020, 7:00 PM

Last updated: Fri 25 Sep 2020, 9:01 AM

With the pandemic pushing parents to opt for online learning for their kids, many are keen to balance their children's mental and physical health. Knowing the right food is the lifestyle medicine we all need. During this time, the challenge parents face is how to dish out nutrient-dense meals for kids that don't require them to spend all day in the kitchen.
With classes going online, kids are required to maintain a high level of concentration and stay mentally focused all the time. Eating right can help to accelerate this.
Remember: right food selection supports the development of growing kids. Parents should adhere to certain golden rules for this:
. Avoid processed or canned foods to maintain a strong immune system
. Choose protein-rich foods for snacks to accelerate concentration and cognitive performance
. Make sure kids have breakfast before starting their first online meeting to keep them energised. It need not be a fancy one either.
. To avoid post-lunch break lethargy, make sure their lunches are low in fat and rich in fibre.
. Ensure kids take regular water breaks and have at least 200ml each time. Keeping them hydrated is most important to maintain their energy levels and attention span.
. Distance learning should follow a schedule like at school for meals, snacks and physical activity.
. Make sure kids make time for small movements in between sessions, such as simple stretching, walking around for a few minutes, looking out into the sunlight and greenery to relax the eyes etc.
We all want our kids to return safely to the classroom but, for now, we can help support our children by creating a healthy, nutritious and kid-friendly menu at home. This would be helpful to parents to not only save their time, but also make sure that kids are eating well-balanced meals to remain focused in learning. Check out the following 'menu' for inspiration.
Breakfast options
> Sprout Pohe garnished with coriander and lime juice
> Whole wheat waffles with banana and Nutella
> Sweet rice flour/almond flour crepes with nuts and seeds
> Oat flour or millet pancakes with maple syrup
> Spinach mushroom egg omelette with cottage cheese
> Cottage cheese peanut butter sandwich/ zaatar buckwheat roll
Midday snack options
> Granola bar with a cup of Greek yoghurt
> One hard-boiled egg
> Oat banana muffin garnished with pumpkin seeds or walnuts
> Fruits sliced with ½ cup custard
> 1 cup boiled chickpeas with veggies and a dash of lime
> Pineapple slices with some nuts
Lunch options
> Dal paratha with spinach curry
> Zucchini or millet noodles with stir-fried fish and veggies
> Mexican herbed rice with kidney beans and guacamole
> Gluten-free pasta with chicken in pesto sauce
> Bean burritos with veggies and salsa
> Egg pulao with one cup yoghurt or egg wrap with veggies and hummus/tahini sauce
Dinner options
> Palak onion roti with chickpea curry
> Chicken soup with bean sprout chow mein
> Falafel and hummus with veggies and Arabic bread
> Tuna noodle casserole with broccoli
> Chicken cottage cheese vegetable cutlets in multigrain burger buns
> Crispy tofu and prawns with bok choy, sesame seeds, asparagus and garlic sauce with oat bread
wknd@khaleejtimes.com


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