Lunch is not a easy meal to get right.Food that is filling,energizing,and not sleep inducing can be difficult to put together-especially in the morning when you barley have time for breakfast.Nevertheless,it is worth spending time and effort over: a child with heavy lunch inside of him will do poorly in the afternoon classes.officeworkers who pig out in the canteen at noon tend to fall into a siesta mood.Unfortunately this is not south America.

                                                      A good lunch contains adequate calories, approximately 30 percent of the day's requirement.It is really a mini balanced meal.The typical Indian fivetiered 'lunch canteen' of chapattis or pooris,rice,dal,curry,sweet,curd,and a ripe banana is heavy on calories and carbohydrates and the resulting spike in insulin levels puts the body into a snooze mood.It  also is  common practice to eattiffin itemslike dosa poori,vada and so on at lunch.

                                                  The ideal lunch is filling without inducing a feeling of being stuffed to the gills.A couple of chapattis,dal, curry and fruit make for a simple yet wholesome meal.A sandwich made with whole bread,and an omelette,low fat cheese,low sugar jam or mustard can be a quick snack,but it is not agood lunch by itself.However add a slice of lean meat or a grilled chicken breast to the sandwich and include a side order of fruit,and you have somthing close to a perfec tmeal.

                                               Avoid soft drinks and colas at lunch time.They are temporarily stimulating, but one feels very sleepy once their effect wears off.High sugar foods such as choclates,ice creams and sweetened  fruit juice have a similer effect.The body needs high quality fat to function effectively and the mind needs it to feel good about itself.Choose unsalted roasted nuts(peanuts,cashew nuts,wal nuts) over butter ,cheese and fried foods.