Dos and Don'ts-
Have meals at a fixed regular
Do not snack in between.
Avoid fatty Junk food.
Do not eat while watching TV.
Chew food properly.
Do not talk while eating.
Play and don't spend your
childhood in front of a TV.
Ideal composition of
A short film on Eating a
Children were constantly motivated to eat more and more of fruits and
Movie made Movie Maker.
"Food that we eat has a lot to do with the function of our brain."
Exam time especially mothers should take care
of what her child eats.
Dr. Alexander Jacob I.P.S,A.D.G.P, Police Academy Thrissur, a voracious
reader and an orator during his visit to our school on the occasion
of, farewell to Std XII children, gave a talk on the food choices especially
during exam time.
1. Things to eat - Honey, Fish, Nuts, Chocolates, Milk , Wheat - for supper
2. Things not to be eaten- Potato, Tapioca, Chilies (any kind), Oily food.
3 Never eat from a hotel at least not till your exams are over.
4. Drink plenty of water.
5. But don't forget to study
Dr. Indu Associate Professor in Community
Medicine, Government Medical College, Thrissur gave us a lecture on
various topics like-
Snacking while watching TV, Obesity ,Water ,Chocolates and myths related to
food. We learnt the terms-BMI, Obesity, Trans fat, Couch potato .
BMI is calculated by dividing the subject's mass by
the square of his or her height, typically expressed either in
BMI = kilograms / meters2
Body Mass Index=Weight of the body / Ht X Ht
In terms of BMI, Obesity is defined as a measure of the body weight in
relation to height. A person is overweight if BMI is between 25-30 and obese
if BMI is 30 or more.
According to estimates by the Nutrition Foundation of India about 50 million
Indians are ‘Over Weight’. Obesity affects all our organs and increases the
risk of many diseases.
We found out the BMI of our family
members .Luckily none were in that dangerous range.
condition in which excess
has accumulated to an extent that health may be negatively affected. Obesity
is commonly defined as a
body mass index
(BMI) of 30 kg/m2 or higher This definition distinguishes obesity
which is classified as a BMI of 25 kg/m2 but less than 30 kg/m2.Childhood
is a condition where excess body fat negatively affects a child's health or
is the common name for a type of
other dietary fats, trans fats are not essential, and they do not promote
good health. The consumption of trans fats
increases one's risk of
coronary heart disease.
A good fat turns into Trans fat on heating. All the Indian Pakoras, Chips,
Bhajees are unhealthy as they have trans fat in them.
is a person who
spends most of his or her free time sitting or lying on a
often refers to a
overweight person who
watches a lot of
speaking, the term refers to a lifestyle in which children or adults don't
get enough physical activity.
Dr Indu gave us a talk on the above mentioned
topics with her presentations. We r extremely thankful to her.
Collaboration with Health Experts
We were lucky to get
answers to some of our queries from Doctors specialized in this field. We
are too happy to share these answers with you.
Dr.Meeta Lall has been
associated with several health projects including those of the Unicef and is
author of "The Power Of N"
We are too happy to collaborate her into our project.
We thank her for all the guidance and support.
Question: Are there any
types of food that affect the function of brain?
Answer : Deficiency diseases are very common in children in today's
world. Does it have any relation to junk food? Yes, certainly. When children
fill themselves up with junk food, they have no appetite or taste left for
the healthy stuff. Coke substitutes milk; burgers substitute nutritious
meals and so on. Deficiency diseases especially those of iron, calcium and
important vitamins occur very easily. A pregnant woman should not
smoke or drink. Does it stands the same for junk food? Junk food is equally
bad during pregnancy. Pregnancy does not give the license to overeat. Junk
foods are loaded with calories, fat and salt - all of these are
contra-indicated during pregnancy. Also chances of infection through
improperly cooking are always there. So junk food is best avoided mostly.
Can you suggest type of food children must eat during exam time?
Answer: Eating right during exams is as important as studying hard. The
right kinds of foods keep the brain well-fed and help the student
concentrate, sleep well and remain anxiety-free.
Eat at regular intervals. Have 5-6 small meals very 2-3 hours;
big meals keep turning in the stomach and slow you down mentally and
Do not skip meals.
A healthy breakfast - kick starts your body rhythm and keeps you going
Do not live entirely on snack foods. Sure they taste good and are a perfect
break from studies but they usually won't energize you as much as a real
Sit down at the dining table for lunch and dinner and have a proper meal .
Every study break does not mean food. Students often reach out for food when
all they need is a cold glass of water. Figure out what you really need -
stress relief, pep talk, stretching etc.
Don't watch TV during a study break. Instead do something physical - short
walk, stretching exercises, gardening, household chores etc - to get the
blood circulating to the brain. .
Drink water regularly. Drink at least 3 bottles of water in a day.
Green tea or other herbal teas are great stress busters and keep you
Avoid caffeine drinks like tea, coffee and colas. Avoid sugary drinks like
readymade juices in tetra packs and colas as they cause energy levels to
drop soon. If possible, have fresh fruit juices like carrot-orange juice etc
Choose meals and snacks that emphasize protein along with carbohydrate.
High sugar and high carbohydrates foods play havoc with glucose levels
Fried foods make you sluggish and lethargic.
Spicy foods cause acidity. And eating out or fast foods/restaurant food can
cause infections. So stick to good old home-cooked food which has plenty of
protein. Remember, exam time is NOT junk food time
Abraham M.D, FACP
Dr. Jame Abraham M.D, FACP,
Chief, Section of Hematology/Oncology, Associate Professor of Medicine,
Medical Director, Mary Babb Randolph Cancer Center, West Virginia
University, West Virginia.
Question : I would like to know whether the food that we eat has any thing
to do with Cancer?
Answer : Diet plays a major role in many cancer. In general vegetarian diet
is associated with less incidence of cancer. Obesity accounts for about 20%
cancers, which includes breast cancer, colon cancer, prostate cancer etc.
Alcohol can increase the risk of variety of cancers including liver cancer,
esophageal cancer etc
R U A Couch Potato-
Do U watch TV
for more than 2 hrs a day?
snack while watching TV?
frequently visit cinema theatres?
Have you ever
played in the open ?
R video games
If your answers to most of the quest. are a yes
then………………….its high time you went physical
Junk food makes kids
Children who are brought up on a diet of
junk food, or processed food are more likely to behave badly at school than
children who are not in the habit of eating junk food.
Researchers have found out that sugary and fatty snacks make kids not only
naughty but also lead to poor concentration. The worst part of the new
finding is that if children are regularly given junk food at a very young
age, the damage has already been done. Studies show that kids who have
regularly taken processed food when they are toddlers behaved the worst in
the class and performed the worst in tests the study was conducted by the
Institute for education of the University of London.