My son is tired by the time he reaches home from school although he eats a good lunch. He gets home at 4 p.m in the school bus. As a result, he is in a bad mood for one-two hours after coming home, and I am sure lack of nutrition is the main reason. How can I get him to eat more?

If your son doesn’t eat well at lunch, an additional drink could help. A little bottle with fruit juice, flavoured glucose or flavoured milk could provide additional energy. Or, pack another snack box for eats on the return journey home. You could also keep a drink or snack handy to eat as soon as your child gets home. Remind him to drink water frequently. Dehydration can also cause fatigue and mood swings.

Though you may be seeing the effect only after school, don’t ignore breakfast, the most important meal. If breakfast is ignored in the morning rush, setting the alarm 10-20 minutes earlier might help. A full glass of milk, a breakfast rich in carbohydrates and a few nuts and dry fruits will help to maintain energy levels.

If your child is fussy in the mornings, resort to quick fix options such as cornflakes or bread and cheese. If your child refuses breakfast, you can offer different options instead of letting him go to school without it.

Quick-fix food ideas

Peanut-butter date sandwich
Store some chopped dates (preferably Arabian) in a box. Any time you want, spread peanut butter on brown bread, add chopped dates to make a sandwich. You have a nutritious meal in two minutes! Serve with a slice of watermelon or apple.

Baby potatoes
Pressure cook baby potatoes and get a family member to peel them the previous day. In the morning, take them out of the refrigerator for a while. Heat ghee or butter, add the potatoes, chilli powder and salt. Toss for a while (add chopped onions if you like) until the potatoes get a light brown crust, and serve hot for breakfast.