Tournament Day NUTRITIONIST DAY 3
NUTRITIONIST - DAY 3
Anubhav Group (Grade 6-8)
DAY 3 LEARNING SHEET: Building Balanced Meals
From Knowledge to Action
Days 1-2 you learned WHAT'S WRONG. Today you learn WHAT TO DO.
Part 1: What is a Balanced Meal?
A balanced meal gives your body everything it needs:
Energy (to move, think, play)
Building blocks (to grow muscles, repair cells)
Protection (to fight disease, stay healthy)
The traditional Indian thali had all three:
Question 1: Look at what you ate for lunch today. Did it have all 5 components?
What you ate: _________________________________________________________________
Missing components: _________________________________________________________________
Part 2: Module-Specific Nutrition
Different activities need different focus. All need balanced meals, but with special attention to certain foods.
SPORTS MODULES (Kabaddi/Kho Kho)
What your body needs:
High energy (you're running, jumping, raiding)
Muscle recovery (after hard practice)
Hydration (you sweat a lot)
Best foods:
Before practice/match: Complex carbs (poha, upma, banana, dates)
After practice/match: Protein + carbs (dal-bhat, egg sandwich, milk with banana)
Hydration: Water, coconut water, nimbu pani (no cold drinks!)
Snacks: Chana, peanuts, fruit, dry fruits
Avoid before sports:
Heavy, oily food (makes you slow)
Too much sugar (quick spike, then crash)
Cold drinks (gas in stomach = painful while running)
Question 2 (Sports students): What will you eat 2 hours before a match?
Why this food? _________________________________________________________________
ART MODULE
What your body needs:
Brain power (creativity, ideas, focus)
Steady hands (for detailed work)
Eye health (looking at colors, details for hours)
Patience (good gut health = calm mind)
Best foods:
For brain: Badam, walnuts, eggs, fish (omega-3)
For eyes: Carrots, spinach, orange/yellow vegetables (vitamin A)
For steady hands: Protein (dal, paneer, eggs) + avoid too much sugar (causes shaking)
For calm mind: Dahi, fermented foods (good for gut = good for mood)
Avoid:
Too much caffeine (tea/coffee) - makes hands shake
Junk food - makes mind foggy
Skipping meals - low blood sugar = can't focus
Question 3 (Art students): What will you eat before a long art session?
Why this food? _________________________________________________________________
MUSIC MODULE
What your body needs:
Throat health (for clear voice)
Lung capacity (for strong breath)
Memory (to remember lyrics, notes)
Energy (for long practice, performances)
Best foods:
For throat: Warm water, honey, ginger, turmeric, avoid cold/fried
For lungs: Deep breathing + light food (heavy food = can't breathe deeply)
For voice: Hydration! Room temperature water throughout the day
For memory: Badam, walnuts, eggs, green vegetables
Avoid before singing:
Cold water/ice cream (tightens vocal cords)
Fried food (creates mucus/phlegm)
Dairy right before (can create throat coating)
Too spicy (irritates throat)
Question 4 (Music students): What will you eat/drink before a performance?
Why? _________________________________________________________________
THEATRE MODULE
What your body needs:
Memory (long dialogues, cues)
Energy (moving on stage, projecting voice)
Focus (staying in character for hours)
Voice strength (speaking loudly, clearly)
Best foods:
For memory: Badam soaked overnight, walnuts, eggs, green leafy vegetables
For energy: Balanced meal (not too heavy, not too light)
For focus: Good breakfast, no sugar crashes
For voice: Same as music - hydration, avoid cold/fried
Avoid:
Heavy meal before performance (makes you sleepy)
Too much sugar (energy crash during performance)
Skipping meals (can't focus when hungry)
Question 5 (Theatre students): What will you eat on the day of a big performance?
Morning: _________________________________________________________________
2 hours before show: _________________________________________________________________
Why? _________________________________________________________________
Part 3: Creating Your Module Menu
Today's task: With your module team, create a healthy menu.
SPORTS Menu Requirements:
1 energy-boosting snack (pre-game)
1 hydration drink (during/after game)
ART Menu Requirements:
1 brain-boosting snack (for long art sessions)
1 drink for focus
MUSIC Menu Requirements:
1 throat-friendly drink
1 snack for energy (that won't harm voice)
THEATRE Menu Requirements:
1 memory-boosting snack
1 light, energizing meal (before performance)
Part 4: Menu Planning Template
DISH 1:
Name: _________________________________________ (Make it creative! Connect to Dussehra/Diwali if possible)
Main ingredients:
Why is this healthy? (Which ingredients do what?)
Example: "Badam gives protein for muscles. Honey gives natural energy. Milk gives calcium for bones."
Your explanation: _________________________________________________________________
How does it help your module specifically?
Example (Sports): "Gives quick energy before the match and doesn't feel heavy in the stomach."
Your answer: _________________________________________________________________
Approximate cost: ₹ _______ (per serving)
Time to make: _______ minutes
DISH 2:
Name: _________________________________________
Main ingredients:
Why is this healthy?
How does it help your module specifically?
Approximate cost: ₹ _______ (per serving)
Time to make: _______ minutes
Part 5: Ingredient Exploration
Available ingredients (will be updated with actual school kitchen inventory):
Grains: Rice, wheat flour, poha, oats Pulses: Moong dal, toor dal, chana, rajma Vegetables: Seasonal vegetables (will be updated) Fruits: Banana, apple, orange, seasonal fruits Dairy: Milk, dahi, paneer Proteins: Eggs (if non-veg allowed) Nuts: Peanuts, chana (budget-friendly) Spices: Turmeric, jeera, dhania, ginger, garlic Sweeteners: Jaggery (gud), honey (small amount) Oils: Groundnut oil, ghee (small amount)
Your task: Using ONLY these ingredients, plan your 2 dishes.
Question 6: Which ingredients will you use? List them:
Dish 1: _________________________________________________________________
Dish 2: _________________________________________________________________
Question 7: Do you need any ingredients not on this list?
If yes, can you substitute with something from the list? _________________________________________________________________
Part 6: Label Your Food Honestly
Remember Day 2 - companies mislead with labels. YOU will label your food HONESTLY.
For each dish, write:
Ingredients: (Everything you used, in order of quantity)
Nutritional benefits: (What does it actually do?)
Best for: (Which module/activity?)
Allergen warning: (Contains nuts? Dairy? Gluten?)
Shelf life: (Eat within ___ hours of making)
Part 7: The Dussehra-Diwali Connection
Dussehra theme ideas:
Victory foods:
"Vijay Energy Balls" (dates + nuts + jaggery)
"राम's Power Poha" (poha with vegetables)
"Warrior's Hydration" (nimbu pani with gud and mint)
Diwali theme ideas:
Light-based names:
"दीप Energy Bites" (something that lights up your energy)
"Lakshmi's Blessing Bowl" (nutritious, prosperity-bringing meal)
"Festival Fuel" (healthy food for celebration)
Sound-based (for Diwali):
"Crackling Chana" (roasted chana - crunchy like crackers, but healthy)
Question 8: What will you name your dishes? (Use Dussehra/Diwali theme)
Dish 1: _________________________________________________________________
Dish 2: _________________________________________________________________
Why these names? _________________________________________________________________
Part 8: Presentation Matters
On tournament day, you'll present your food to guests. Make it attractive!
Think about:
Colors:
Use colorful vegetables/fruits
Garnish with coriander, mint
Make it look appealing
Plating:
Serve in clean, simple plates/bowls
Small portions (tasting size)
Neat presentation
Story:
Be ready to explain: Why did you make this? What's in it? How does it help your module?
Question 9: How will you present your dish? Describe:
DAY 3 GK FACTS
Nutrition Basics
Protein needs: Growing kids (age 11-14) need 45-50g protein per day. 1 cup dal = 12g protein. 1 egg = 6g protein.
Hydration: Your body is 60% water. Athletes need 2-3 liters per day. Musicians/actors need good hydration for voice.
Brain fuel: Your brain uses 20% of your body's energy. That's why skipping breakfast makes it hard to focus in class.
Muscle recovery: After exercise, muscles need protein within 30-60 minutes. That's the best time to eat dal, eggs, or milk.
Gut-brain connection: 90% of serotonin (happy chemical) is made in your gut. Good food = good gut = good mood. This is why artists and performers need good gut health.
Vitamin A for eyes: Artists need good vision. Orange/yellow/green vegetables (carrots, spinach, pumpkin) have vitamin A for eye health.
Throat health: Warm water opens vocal cords, cold water tightens them. This is why singers avoid cold drinks.
Memory foods: Omega-3 (found in walnuts, fish, flax seeds) helps memory. Good for theatre students learning long dialogues.
Energy timing: Complex carbs (poha, oats) give slow, steady energy for 2-3 hours. Sugar gives a quick spike for 20 minutes, then you crash.
Traditional wisdom was right: Haldi = anti-inflammatory (science proved). Tulsi = immunity booster (science proved). Gud = has iron (science proved). Our ancestors knew without laboratories!
DAY 3 HOMEWORK
Task 1: Finalize Your Menu
With your module team:
Decide on 2 dishes
Write complete recipes (ingredients, measurements, steps)
Assign roles (who does what in kitchen)
Task 2: Practice Explanation
Practice explaining your dish in 1 minute:
What's in it?
Why is it healthy?
How does it help your module?
Be ready to tell guests on tournament day!
Task 3: Shopping List
Make a list of exact quantities needed:
How many bananas?
How much dal?
How many students will taste?
Calculate accordingly
Bring this list tomorrow for kitchen planning.
End of Day 3
Remember: The best nutrition plan is one you'll actually follow. Keep it simple, tasty, and practical. कठीण करायचं नाही, योग्य करायचं आहे!
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