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

They also have several other cardio-protective elements; such as helping control blood pressure and weight reduction. Owing to their fatty acid profile, nutritional properties 
and bioactive constituents, pistachios have been found to be useful in the prevention and treatment of several disorders and maintaining good health.

The fat in pistachios is 90 per cent unsaturated. Mono-unsaturated fatty acids (MUFA) comprise 55 per cent of the total fat content. This type of fat is found in olive oil and has several desirable effects on our health. It has been shown to reduce bad cholesterol levels and increase good cholesterol. Thus a diet consisting of pistachios favorably improves lipid profile and reduces the risk of heart diseases.

Interestingly, pistachios are one of the richest sources of phytosterols and have been known to be a good source of other antioxidants (natural substances known to fight diseases and delay ageing) including beta-carotene (precursor for vitamin A), tocopherols (precursor for Vitamin E), carotenoids (zeaxanthin and lutein), selenium, and flavanoids. Carotenoids (zeaxanthin and lutein) protect against degeneration of the retina of eye and have a potential contribution in the prevention of heart disease and stroke. Their richness in selenium and other powerful antioxidants also contributes to their role in prevention of heart disease, diabetes and cancer.

Due to their similarity in structure to that of cholesterol, it is believed that phytosterols “block” dietary cholesterol absorption in the body. They are also a good source of protein, fibre and potassium. Like most tree nuts, pistachios are a good source of arginine (an amino acid) known to have heart protective properties. In addition, this essential amino acid is also necessary for synthesis of neurotransmitters in the brain, helping in alleviating depression, controlling addictive behaviour and encouraging mental alertness. Pistachios also provide B vitamins. Vitamin B6 plays an important role in various biochemical reactions and efficient functioning of the immune system, red blood cell metabolism and haemoglobin production. It is also responsible for synthesis of neurotransmitters such as serotonin and dopamine, both of which are necessary for nerve cell communication.

They have recently been studied for their role in improving glycemic (blood sugar) control and preventing diabetes-related complications. A study conducted by the University of Toronto claimed that pistachios, when eaten with high carbohydrate food items like white bread, may actually slow the absorption of carbohydrates in the body, resulting in a lower than expected blood sugar level.

In fact, they also help in weight reduction. It has been reported that Oleoylethanolamide or OEA, an appetite-suppressing compound in oleic acid, helps one feel fuller longer after a meal.

The high potassium levels make pistachios a great choice for controlling hypertension and preventing arrhythmias (irregular heart beat). One serving of pistachios contains 310 
mgs of potassium, a whopping 36 per cent of the daily recommended amount.

Pistachios can be consumed year round and provide not only nutrition, but also enhance taste and texture of food.

Weight management is a major reason why people take to walking these days. Walking paired with healthy eating habits is the best long-term solution to weight control. Keeping those kilos down also prevents the onset of a lot of harmful diseases.

Controlling blood pressure is another benefit that comes with walking. Physical activities in general strengthen the heart enabling it to pump in more blood with less effort and pressure on the arteries. So walk to keep you blood pressure at bay!

Cutting your chances of a stroke! According to a study this is possible by walking briskly for an hour a day for five days in a week.

Reducing the risk of a heart attack is another health benefit of walking. Walking for an hour a day helps do just this according to a study.

Walking also boosts good cholesterol. Physical activity helps lower bad cholesterol levels in the blood which causes plaque buildup along the artery walls and results in a heart attack.

Preventing need for gallstone surgery is another benefit realized by walking. According to a study published by Harvard, the need for surgery is reduced by 20-30%. Walking is good for mental health. It is a good mood booster and helps reduce anxiety and depression.

Reducing the risk of breast cancer is possible by going for regular walks according to a study. Another study claims that walking reduces chances of type 2 diabetes when coupled with a lower fatty food intake.

Walking regularly also strengthens hips thereby helping to protect against hip fracture.

Walking barefoot on grass is also said to do a world of good. It strengthens the toes and feet and for people with flat feet, this is said to be an effective remedy.

For those of you who believe that running is a better option than walking for losing the calories – News Flash! Running is a faster way to burn calories, but if you’re willing to spend the extra time walking the same amount of miles as you run, you should lose the same amount of weight. Walking is also a better option for those with weak joints as running is hard on the knees and ankles.

Apart from these benefits, walking also helps to relieve pains for arthritis patients and is good to keep away back pains. It also helps improve the quality of sleep. It helps against osteoporosis and colon cancer. Walking is also said to cure constipation and impotence. All these health benefits lead to longevity. So make good use of those legs of yours’ and get into shape soon. Your days and nights are bound to get better. Have a good day!

Millet is among the oldest and cheapest crops known to humans. Cultivated since pre-historic times in North Africa and central Asia, it is possibly the first cereal grain used for domestic purposes. Because its outer coat is thicker than that of wheat, rice and corn, it is also known as ‘coarse grain’. Unlike wheat and rice though, the crop consumes little water, needs no irrigation and is adaptable to a wide range of ecological conditions. Hardy by nature, it grows even in drought and attracts few pests.

There are several varieties of millet — sorghum or jowar (cholam in south India), pearl millet or bajra (kambu in south India), finger millet or ragi, barnyard millet, proso millet, kodo millet and foxtail millet.

On an average, 10 to 12 per cent of millet is protein. It is rich in insoluble fibre and micronutrients such as zinc, iron and calcium. Ragi’s calcium levels are almost comparable to milk, whereas bajra is an excellent source of iron. However, the high proportion of phytates and tannins (antioxidants which help reduce cholesterol and blood sugar) in millet interferes with the absorption of minerals. Soaking or fermenting it enhances their absorption.

Millet is hypoallergenic (non-allergy producing) and it’s safe to include it in diets of infants, lactating mothers, elderly and convalescents. But those unaccustomed to the coarse grain may also experience abdominal discomfort after eating large portions.

Millet lacks gluten (the allergy-causing protein in wheat) and thus is an important component of gluten-free diets meant for wheat-intolerant people. Also, a recent study reported that consumption of finger millet is helpful for people with diabetes, as whole finger millet has a low glycemic response (the measure of the food’s ability to elevate blood sugar).

A study also reports that dietary phytate helps prevent kidney stone formation, protect against diabetes mellitus, caries, atherosclerosis and coronary heart disease and cancers.

Millet flour is best used in making flat cakes and unleavened breads and does not have gluten which is needed to make dough elastic and strong. It’s time the tradition of eating this forgotten grain is revived and it re-occupies its rightful place in our diets.

Maintenance of acid-base homeostasis (the body’s ability to regulate its inner environment to ensure its stability in response to changes in the external environment) is a vital function. The blood’s acid-base balance is precisely controlled, and even a minor deviation from the normal range can predispose one to disease and when severely off the mark, can threaten life.

Nutrition has long been known to influence acid-base balance. All foods are digested or “burned” in the body, leaving a “food ash” that can be neutral, acidic or alkaline, depending on the mineral composition of the foods.

Foods that create acidic residues after they have been broken down by the body are known as acid-forming foods. These include protein-rich foods such as eggs, meat, poultry, legumes, pulses and nuts. Alkali-forming foods include fruits and vegetables that leave an alkaline or basic ash. They contain magnesium, calcium and potassium salts of organic acids, which yield an alkaline residue when oxidised.

Excessive intake of acid-forming foods can lead to metabolic acidosis that occurs when blood pH falls below 7.35. Its symptoms include nausea, weakness and depression of central nervous system through decreased nerve transmission. Eventually, it may lead to disorientation, loss of consciousness, coma and even death.

An optimum ratio between acid and alkaline foods in diet is thus important. When an ideal ratio is maintained, the body has a strong resistance against diseases. Excessively acidic diets can increase risk of osteoporosis and autoimmune conditions such as rheumatoid arthritis and chronic inflammation.

In most disease states, catabolic state (where organic matter is broken down to release energy in cells) or fasting, the patient develops acidosis. Increasing intake of alkaline foods accelerates healing. The higher the ratio of alkaline elements in the diet, the faster will be the recovery. Alkalis neutralise the acids. Therefore, in the treatment of most diseases, it is important that the patient’s diet includes plenty of alkaline-ash foods to offset the effects of acid-forming foods and leave a safe margin of alkalinity.

Alkalosis, on the other hand, happens when blood pH rises above 7.45. It is a condition when acid-base disturbance is caused by an elevation in plasma bicarbonate (HCO3) concentration and its symptoms include confusion, hand tremor, light-headedness, muscle twitching, nausea, numbness or tingling in the face, prolonged muscle spasms, convulsions and if severe, loss of consciousness and death. Severe alkalosis depresses respiration.

Aim to achieve at least five to nine servings (1serving = ½ cup) of fruits and vegetables daily with whole grains, modest intake of low-fat dairy, pulses, animal foods and nuts and limited intake of salt, sugar, fat and alcohol.

POTENTIALLY ACID OR ACID-ASH FOODS
Meat: Meat, fish, chicken, shellfish
Fat: Walnuts, peanuts, peanut butter
Starch: All types of bread (especially whole wheat), cereal, crackers, macaroni, spaghetti, noodles, rice.
Vegetables: Corn, lentils
Fruit: Cranberries, plums, prunes
Desserts: Plain cakes, cookies

POTENTIALLY BASIC OR ALKALINE-ASH FOODS
Milk: Milk and milk products, cream, buttermilk
Fat: Almonds, chestnuts, coconut
Vegetables: All types (except corn and lentils), especially beets, beet greens, swiss chard, dandelion greens, kale, mustard greens, spinach, turnip greens
Fruit: All types (except cranberries, plums, prunes)
Desserts: Molasses

NEUTRAL FOODS
Fat: Butter, margarine, cooking fats, oils
Starch: Arrowroot, tapioca
Sweets: Plain candies, sugar, syrups, honey
Beverages: Coffee, tea