WHAT TO EAT?

Congratulations! You’ve taken the

Bhalo Khabo Bhalo Thakbo Pledge
and have joined thousands of adoles-
cents in committing to eating better
quality snacks so that you can achieve
your dreams.
We know that choosing what to eat can
be complicated with conflicting advice
on what’s good for you, and all too
often, not enough good options avail-
able when you’re hungry. It’s also hard
to know how to connect the knowl-
edge you have with the reality of
buying snacks. This sheet is designed
to help you choose delicious, tasty,
and most of all
“good for you”
snacks and help
you keep the pledge!
WHAT ARE BETTER
QUALITY FOODS?
Quality foods are both nutritious and
safe. They help maintain your health,
protect you from disease and keep you
more energised and active, without
providing too much fat or sugar. They
help you focus in class and have more
energy to hang out with your friends.
It’s important to eat healthy foods
both at home and when snacking
away from home,
to keep you fit and ready to
fulfill your dreams.

WHAT SNACKS TO EAT

TO KEEP THE PLEDGE?

You can find the following snack items easily in your local shops.
Or make your own delightful snacks using these items!

Vegetables such as cucumbers and carrots

Fruits such as sliced bananas, oranges, apples, amraas,

mangos, kodbels, papayas, watermelons (change up needed)
Nuts, legumes, and seeds such as peanuts, chana, plum,
guava and jackfruit seed.
Boiled eggs

And don’t forget to stay hydrated and refreshed by having

lots of liquids such as water, fresh coconut water or lime water.

Are you already eating one snack a day from the above mentioned snack
items? Then congrats, you are on the right path! But why stop there? Gradually
increase the frequency of these good quality snacks intake. Get together with
your friends and set yourselves weekly goals – you can support one another.
Change is much easier when you’re with your friends.
EATING THESE FOODS PREPARES YOU TO FULFILL
YOUR DREAMS
Did you know? Most adolescents need more of these
nutrients –

Protein : The simple answer is

Protein helps you prevent deficiency of your body. For the as often as you can
body to grow and maintain muscle strength, it is important
to consume protein. Peanuts, boiled eggs and legumes such
as chana, lentils and peas are all good sources of proteins.

Iron :
Adolescents are growing fast and as this happens the need for iron increas-
es as blood volume rises. Iron is key for ensuring adequate supply of oxygen to
your body and brain. You will have energy to tackle your daily chores and think properly with-
out getting tired. How to get iron? It’s simple - eat green vegetables such as spinach and broc-
coli, or organ meats such as liver and beans.

Carbohydrate:
The healthiest carbohydrates come from whole wheat flatbread, sweet potato, oats and most
types of fruit (when eaten whole). Unlike soft drinks, cakes and ice cream which give you lots of
energy very quickly and then it disappears just as fast, healthy carbohydrates release their
energy slowly so you feel fuller and more satisfied for longer.

Fiber :
Who doesn’t love fruit juices? It’s so yummy and refreshing. But are they as health beneficial as
they should be? As opposed to fruit juices, whole fruits contain fiber, which slows down diges-
tion helping you feel fuller longer. Fiber also helps protect you from disease and unhealthy
weight gain. Eat plenty of fruits and vegetables such as the ones suggested above.

Vitamin & Minerals :

Vitamins are ‘vital for life’. Vitamins and minerals are necessary for the
healthy functioning of our bodies. We need vitamins and minerals to help
us grow, to see correctly, to form bones, muscles, skin and organs, and to
help us battle diseases. Make sure to eat different types of foods during
the day, small fishes, fruits and vegetables, to get all the vitamins and
minerals you need.