Breakfast gives an opportunity to refuel the body after sleep , and benefits of healthy breakfast cannot be ignored , especially for students . A good healthy breakfast should have enough protein to keep one feeling full and to support muscle . Oat meal, fruit juice, soya milk , papaya , almonds, bananas, and sandwiches with stuffing of vegetables are all healthy and tasty options. A cup of dry cereal – whole grain and not overly sweetened – is also a good alternative. Lunch is also important for children as it gives them the stamina for problem solving and better memory during learning hours at school. Carbohydrates rich lunch comprising of chapattis ,rice,curd, vegetables like turnip green, sea vegetables , sweet potatoes , animal lever, fish, pumpkin, soya, pulses or salad can be given. Dinner should include less carbohydrates and more protein and roughage. Soups, grilled chicken breast, brown rice , broccoli, spinach , beans, peas, cabbage,carrots,tomatoes, pulses or similar such things would make for a great low – calorie dinner. It is important to encourage healthy habits in children so that their intake of nutrients for energy and development is optimum. A healthy balanced diet comprising all essential nutrients – carbohydrates , proteins, vitamins, minerals, dietary fiber and water will ensure that the child grows to full potential.