From elementary to junior and then high school, it’s the time when you begin to feel like you’re all grown up. With that, you also feel the excitement of having the freedom to buy something from the school canteen.

You pull out your money and buy something that excites you more than the typical food items in your lunchbox — perhaps a homemade paratha roll or a sandwich. But you’ve been eyeing that slice of pizza from the canteen and, of course, that scrumptious doughnut and brownie as well. And those artificially flavoured juices — wow! This is when you realise just how delicious your snack time could be if only you had bought those items from the canteen.

No wonder, school canteens are considered social hubs where you grab a bite with friends, enjoy a break from studies and refuel your energy. Buying food from canteens is a convenient option when you have no other choice, as they offer quick and accessible meals during recess. While canteens serve an essential role in providing you with snacks of various types, an important question arises: are they providing nutritious food, or are they promoting unhealthy eating habits?

Many school and college canteens prioritise taste and affordability over nutrition, leading to a menu filled with fried snacks like French fries, samosas, patties, or sugary treats like brownies, doughnuts and artificially sweetened beverages — along with many other high-calorie fast foods. Of course, when faced with a tempting menu like this, would you prefer a boiled egg, a clean homemade sandwich or a homemade roll paratha? Perhaps only a few would say, yes, they would opt for home-cooked meals. After all, deep-fried foods and fizzy drinks are what everyone loves the most — let alone you, the kids.

But know that all this food comes under the category of junk food, which lacks the basic and essential nutrients needed for your growth and overall well-being, especially at your age. On the other hand, some educational institutions are taking steps to promote healthier choices by offering fresh fruits, fruit smoothies, fruit cocktails, whole grains sandwiches, dairy products and more balanced meal options during recess. Those do not fall under the junk food category.

Interestingly, here’s a fact that will blow your mind. Did you know that fast or junk food is carefully designed to make us want more, no matter where you buy it from? Read on to find out how.

Processed food is irresistible

Most junk food items are processed so they are a mix of three key ingredients: fat, sugar and salt. This combination triggers the brain’s reward system, releasing dopamine, the ‘feel-good’ chemical. The more we eat such food, the more our brain associates ‘that food’ with pleasure as it gives us a happy feeling, making it harder to resist and we want more and more.

Remember when last time you had a delicious chocolate cupcake that melted in your mouth with your first bite, didn’t you crave more?



What’s in energy and fizzy drinks?

When it comes to beverage options in fast food, it’s shocking to see youngsters and kids preferring fizzy drinks. Now those of you who have been addicted to fizzy drinks, I can only say that at your age, your body needs proper hydration and essential nutrients, not excessive sugar and artificial chemicals.

Fizzy drinks may give you a temporary refreshing feeling, but they come with long-term health risks, like tooth decay, obesity and even digestive issues.

And if your canteen offers energy or fizzy drinks, please avoid buying them yourself or under your peer’s influence. Instead of reaching for a soda, try healthier alternatives like fresh fruit juices, smoothies, milk or simply water. If these are not there, bring it from your home or simply avoid it. Your body will thank you in the long run, and you’ll feel more energetic without the sugar crashes that come with carbonated drinks.

While energy drinks are marketed as beverages that boost energy, hydration and performance; they come with high amounts of caffeine, which boost energy, but for a shorter time. This leads to harmful effects in the long run, including, increased heart rate, anxiety or jitteriness, sleep disturbances, increased blood pressure and, of course, your body may become reliant on the energy boost.

Ask yourself: do you really want to be addicted to such drinks?



The more you eat, the more you will want

Buying snacks from the canteen is your first step in entering the world of junk food. This is where you get the taste and soon, you start liking it so much that you crave more and more. Notice the pattern — whenever you eat junk food, you immediately feel energised. That’s because it quickly spikes your blood sugar levels, giving you an instant energy boost. But after a short time, your blood sugar crashes, leaving you feeling tired.



Hygiene should be your top priority

But one aspect that is rarely taken care of — and something you might not pay attention to — is hygiene. Have you ever thought about how that food is prepared? Have the handlers washed their hands? Are the ingredients used to create your favourite snack thoroughly cleaned and prepared in hygienic conditions? Probably not.

Hygiene should be your top priority! You may have often heard of a friend or someone you know getting food poisoning after eating outside. That’s all because the food prepared for commercial purposes is often not done with the due care required, so flies hover over it, hands and utensils are not washed properly and often the ingredients are expired or spoilt.

So, don’t compromise on hygiene. Food prepared in unhygienic conditions is more prone to diseases and infections than the junk food itself. If I were to tell you exactly how food is cooked in the back kitchens of these canteens or where they source the food from, chances are you would never eat there again — or you might even throw up instantly.

A canteen may offer delicious meals, but if food preparation and handling are not up to standard, students risk food poisoning, stomach infections, and other health issues.

While you may be too young to fully understand the factors that should be considered when eating food outside the house, especially school canteen, it is better to consider the following factors when deciding.

• Is the food properly covered?

• Is the canteen surface, utensils and storage areas kept clean and free from contamination?

• Do canteen workers wash their hands? Are they using gloves and hairnets while handling food? • Is the canteen area kept free from waste build-up, preventing the attraction of pests and bacteria? If the answer is`no`to any of these, then my little friends, I would advise you to stop eating from such canteens, because, for a good healthy life, taking care of hygiene should always be your top priority! Besides, you should also be mindful of your own hygiene by always washing your hands before and after meals.

Can fast food be healthy? Yes, not all fast food is bad. Various restaurants offer healthier alternatives from where you can make smarter choices. Instead of eating deep-fried items, opt for grilled, baked or steamed food items.

Include salads in your meals, whether eating at home or eating out at a restaurant; salads are packed with essential healthy vitamins.

Drink more water or fresh juices if you`re craving something sweet.

There are options for seasonal fresh juices, and if you`re buying milk smoothies or shakes, just avoid add sugar and enjoy the natural taste of the fruits.

Homemade fast food is the best alternative Paratha rolls, burgers and wraps can easily be made at home. Many mums even make zingers, crispy burgers and nuggets at home because there are easy recipes available on internet. Just share your food ideas with your mother, and you`ll have the best fast food that`s also healthy at your home and you can take that to your school for lunch or snack time.

The food you eat at home, even the ones that are deep fried, are cooked under hygienic conditions and using quality ingredients, and there`s no risk of spoilt or rotten food.

So, kids, the choice is yours to make. Whatever you decide, make sure that the food you eat daily does not put your health at risk in any way. Also, stay aware and speak up if you notice unhygienic practices in your canteen.

Schools and colleges should regularly inspect canteens to ensure food is prepared hygienically and serving areas are clean. Canteens should offer tasty, nutritious meals because healthy eating is crucial for students` well-being, impacting future generations. Developing good eating habits early leads to a stronger, healthier life.