As a school nutritionist, I see students and staff juggling busy schedules, early mornings, back-to-back classes or meetings, and constant screen time. It’s easy to skip meals or grab whatever is convenient, but over time, this can leave you feeling drained and distracted. Good health doesn’t require strict diets or giving up favourite foods—it starts with small, consistent steps that nourish both body and mind.
One simple approach is to “eat the rainbow.” Including at least three different colours of fruits and vegetables each day ensures a variety of essential nutrients. Red foods like tomatoes and strawberries support heart health, green vegetables such as spinach and broccoli strengthen immunity, and orange foods like carrots and papaya promote clear skin and good vision. Even small changes—adding a piece of fruit to breakfast or a colourful salad to lunch—can noticeably improve energy, focus, and mood.
Hydration is another cornerstone of wellbeing. Swapping just one sugary drink a day for water or coconut water helps regulate energy and concentration. Keeping a water bottle nearby is a small step with a big impact, especially during long classes or meetings.
Smart snacking also supports sustained energy. Choose nutrient-dense options such as fruit with yogurt, roasted chickpeas, or a handful of nuts instead of chips or sweets. These snacks keep you focused and maintain performance throughout the day. I personally keep small packs of nuts and dried fruit in my office to share with staff who need a quick, nourishing boost.
Healthy living goes beyond food. Adequate sleep, routines, and mindful eating are equally important. Quality sleep supports mood and focus, while reducing screen time before bed allows the body to relax. Sharing meals without screens strengthens connections and helps you notice what and how much you eat. Even short screen-free meals can improve digestion and mindfulness.
I encourage everyone to start with small, achievable changes: add a fruit to breakfast, drink an extra glass of water, or prepare one homemade snack each day. Over time, these habits build a strong foundation for physical and mental well-being.
Healthy eating is not about perfection; it’s about progress. Every mindful choice adds up. By taking small steps daily, students and staff can nourish their bodies, strengthen their minds, and flourish.
Healthy habits start on your plate—nourish today to flourish tomorrow!
Chanchal Sharma
Nutrionist
