Answer: Mindful eating means paying full attention to the experience of eating — noticing the taste, texture, smell and how the body feels before, during and after a meal. For children, mindful eating is important because it helps them recognise hunger and fullness cues, prevents overeating, improves digestion and concentration in class, and encourages healthier food choices. Developing mindful eating habits early promotes a positive relationship with food and supports long-term well-being.

Answer: A balanced diet contains the right amounts of different nutrients needed for growth, energy and protection from disease. Its main components are carbohydrates (rice, chapati, potatoes) for energy; proteins (dal, eggs, paneer) for growth and repair; fats (nuts, oil, ghee) for energy and vitamin absorption; vitamins and minerals (fruits, vegetables, milk) for body functions and protection; and fibre and water (vegetables, whole grains, water) for digestion and hydration. Including portions from each group in meals ensures overall health.

Answer: Carbohydrates are the body’s primary source of energy required for physical activity and brain function. They are broken down into glucose, which cells use for energy. Healthy sources include whole grains (brown rice, whole wheat chapati, oats), starchy vegetables (potato, sweet potato), and fruits (banana, mango). Whole-grain choices provide fibre and release energy slowly, preventing sudden energy dips and promoting lasting concentration.

Answer: Proteins supply amino acids needed for building and repairing body tissues such as muscles, bones and organs. They are crucial during childhood for growth, development and recovery from injuries. Common sources include pulses (dal, lentils), legumes (chickpeas, beans), dairy products (milk, curd, paneer), eggs, fish, chicken and nuts. Vegetarian children can combine cereals and pulses (e.g., rice + dal) to obtain all essential amino acids.

Answer: Fats provide concentrated energy, help absorb fat-soluble vitamins (A, D, E, K), protect organs and supply essential fatty acids. However, excessive intake — especially of saturated and trans fats (found in deep-fried and processed foods) — can lead to weight gain and increase the risk of heart disease. Therefore, fats should be consumed in moderation, prioritising healthy sources like nuts, seeds, vegetable oils and moderate amounts of dairy and fish.

Answer: Vitamins and minerals are micronutrients required in small amounts to regulate bodily functions and maintain health. For example, vitamin C (found in citrus fruits) helps fight infections and aids wound healing; calcium (found in milk and curd) builds strong bones and teeth. Other examples include iron (in spinach and lentils) for blood health and vitamin A (in carrots) for good vision. Eating a variety of fruits and vegetables helps meet these needs.

Answer: Dietary fibre helps maintain healthy digestion by adding bulk to stools, preventing constipation and supporting gut health. Fibre also helps control blood sugar levels and keeps you feeling full, aiding portion control. Good sources include whole grains (whole wheat, oats), fruits with skin (apples), vegetables (carrots, spinach), pulses and legumes. Encouraging fibre-rich foods at meals promotes comfortable digestion and regular bowel habits in children.

Answer: Water is essential for digestion, nutrient transport, temperature regulation and waste removal. It helps maintain blood volume and keeps the body functioning. Children should drink water regularly, especially during activity and hot weather. Signs of mild dehydration include dry mouth, reduced energy, dark-coloured urine and dizziness. Carrying and sipping water throughout the day helps prevent dehydration and keeps concentration steady.

Answer: A balanced plate includes portions from several food groups: one portion of cereal or staple (rice/chapati) for carbohydrates; a serving of protein (dal, egg, paneer or fish); vegetables (green and colourful ones) for vitamins and fibre; a small portion of healthy fat (nuts or a teaspoon of oil/ghee); and a fruit or a glass of milk. For example: two chapatis, a bowl of mixed vegetable curry, a bowl of dal, a small cup of curd and a fruit.

Answer: Mindful eating reduces overeating by making the eater aware of hunger and fullness signals and by slowing the pace of eating so the brain can register satiety. Simple tips include: sit down to eat without screens, chew slowly, take smaller bites, pause between mouthfuls, and ask “Am I still hungry?” before taking more. These habits prevent mindless snacking and help maintain healthy portion sizes.

Answer: Skipping breakfast can lead to low blood sugar levels, causing tiredness, poor concentration and reduced memory function. Students may feel weak, irritable and find it difficult to focus on lessons or perform well in tests. Breakfast provides the energy and nutrients required for morning activities; a simple balanced breakfast (milk, fruit, cereal or chapati and dal) supports alertness and learning.

Answer: Frequent intake of junk foods — which are often high in sugar, unhealthy fats and salt — can lead to weight gain (obesity), poor nutrient status and dental problems. Over time this increases the risk of chronic illnesses such as type 2 diabetes, high blood pressure and heart disease. Additionally, excessive junk food can reduce appetite for nutritious foods, causing deficiencies in vitamins and minerals necessary for growth and immunity.

Answer: Food safety means handling, storing and preparing food in ways that prevent illness. Three simple rules are: wash hands and utensils before cooking and eating; store perishable foods (milk, cooked items) in the refrigerator and avoid leaving them out at room temperature for long; and cook food thoroughly to kill harmful germs. These practices prevent foodborne diseases and keep meals safe.

Answer: Parents can model healthy eating by choosing nutritious foods, serving balanced meals, involving children in meal planning and preparation, offering healthy snacks (fruits, nuts) instead of junk foods, and setting regular meal times. Avoid forcing children to finish plates — instead teach portion awareness — and make mealtimes pleasant and screen-free to promote mindful eating.

Answer: Vitamin A (found in carrots, sweet potatoes) supports good eyesight and healthy skin; vitamin C (found in citrus fruits, guava) helps fight infections and assists iron absorption; iron (found in spinach, lentils) is essential for healthy blood and prevents tiredness. Including these foods in regular meals helps children grow, stay healthy and remain energetic.

Answer: Physical activity complements a healthy diet by strengthening muscles and bones, improving cardiovascular health, aiding digestion and helping maintain a healthy weight. For children, activities like running, cycling, sports and active play boost energy, mood and concentration. Combining balanced nutrition with daily physical activity supports overall growth, prevents obesity and promotes good sleep patterns.

Answer: Fortified foods have vitamins or minerals added to them to improve nutrition; for example, iodised salt has added iodine to prevent iodine deficiency disorders, and some milk may be fortified with vitamin D. Fortification helps prevent common micronutrient deficiencies in populations and ensures children receive essential nutrients even if their diet lacks variety.

Answer: Excessive sugar causes tooth decay, contributes to obesity and can lead to sudden energy spikes followed by crashes that harm concentration. Healthier alternatives include fresh fruit, yoghurt with fruit, homemade smoothies without added sugar, or snacks like roasted chana and nuts. Reducing sugary drinks and sweets lowers risk of dental problems and helps maintain stable energy.

Answer: When reading a food label, check the serving size, total calories, total fat (including saturated and trans fats), sugar and salt (sodium) content, and the list of ingredients (items are listed from most to least). Prefer products with lower added sugar, lower saturated fat and lower salt. Look for whole-grain and short ingredient lists; avoid items with many preservatives and hydrogenated oils.

Answer: One activity is a "Food Group Poster Project": divide the class into small groups, assign each a food group and ask them to collect pictures or real samples, list functions and local examples, and create a colourful poster. Each group presents their poster and explains why their foods are important. This hands-on task builds understanding of food groups, functions and local diet choices.

Answer: Portion control means eating the right amount of food to satisfy hunger without excess. It helps maintain a healthy weight, ensures balanced intake of nutrients and prevents overeating. Teaching children appropriate portion sizes (small servings of energy-dense foods and larger servings of vegetables) helps them learn self-regulation and reduces the risk of obesity and related health issues.

Answer: School canteens can offer nutritious choices — whole grain sandwiches, fresh fruit, milk, yoghurt and roasted snacks — limit deep-fried and sugary items, display healthy meal options prominently, and provide water stations. Educational signage about food groups and portion sizes, and occasional themed healthy food days, encourage students to choose balanced options and form lifelong healthy habits.

Answer: Good nutrition strengthens the immune system by supplying vitamins, minerals and protein needed to build defence mechanisms. Adequate vitamin A, C, D, zinc and protein support immune cell function and healing. Poor nutrition weakens immunity, making children more susceptible to infections and slower recovery. A balanced diet with variety of foods helps maintain strong resistance to illnesses.

Answer: 'Snacking smart' means choosing snacks that provide nutrients and energy without too much sugar, salt or unhealthy fat. Healthy snack ideas include: fresh fruit with a handful of nuts, yoghurt with fruit, roasted chana or a small sandwich made with whole grain bread and vegetable filling. These options keep energy steady and contribute to daily nutrient needs.

Answer: Iron deficiency can cause anaemia, leading to tiredness, poor concentration and delayed growth in children. Prevention includes eating iron-rich foods (green leafy vegetables, lentils, fortified cereals), combining them with vitamin C sources (fruits) to enhance absorption, and using iodised salt. Regular health check-ups and school nutrition programs also help detect and manage deficiencies early.

Answer: Start with a one-line definition: "A balanced diet contains the right amounts of nutrients from different groups." Then list key groups and one function each (carbs — energy; proteins — growth; fats — vitamin absorption; vitamins/minerals — body regulation; fibre/water — digestion/hydration). Give a short example of a balanced meal and conclude with a sentence on benefits (growth, immunity, energy). Use headings or bullets for clarity.

Answer: Parents model healthy habits at home (balanced meals, regular timings) and include children in meal planning. Teachers reinforce messages at school through lessons, activities (food charts, meal planners) and by supporting healthy canteen choices. Together they create consistent environments — screen-free mealtimes, praise for healthy choices and gentle guidance — that encourage children to adopt mindful eating behaviours.

Answer: Fibre adds bulk to the stool and speeds its passage through the intestine, preventing constipation. A simple dietary remedy is to increase fruit and vegetable intake (apples, pears, carrots), include whole grains (brown rice, whole wheat) and drink more water. Including a small bowl of fruit or a fibre-rich snack daily helps regularise bowel movements.

Answer: Trans fats are unhealthy fats produced during hydrogenation of oils and are found in many processed and deep-fried foods. They increase bad cholesterol and raise the risk of heart disease and obesity. Examples include some packaged biscuits, margarine with hydrogenated oils and deep-fried street foods. Choosing minimally processed, home-cooked and baked or roasted options reduces trans fat intake.

Answer: (1) Eat without screens and sit at a table; (2) Chew slowly and savour flavours; (3) Serve reasonable portions and wait a few minutes before taking more; (4) Choose whole foods — fruits, vegetables, whole grains — over processed snacks; (5) Drink water regularly and choose water over sugary drinks. These small daily habits build awareness, improve digestion and support healthy growth.