A simple lesson for every school-going child in India
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Your mother gives you breakfast. You put on your school uniform, pick up your school bag and go to school. At lunchtime, you eat a proper meal. In the evening, you come home, have something to eat, play for a while, finish your homework and then perhaps spend some time on your mobile phone.
For many children, this is a normal day.
But have you ever stopped to think that this normal day is actually a big opportunity?
There are children in India who do not have the same opportunities.
Some children grow up in families where getting enough nutritious food every day is difficult. Some may have to help their parents earn money. Some live far from schools. Others may attend school but struggle because they are hungry or not getting enough nutrients.
So, if you have food on your plate, a safe home, a school to attend, books to read and parents or guardians encouraging you to study, you have something very valuable.
You should not waste that opportunity.
Hunger Is Not Always About Having Nothing to Eat
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When we talk about hunger, many people imagine a person who has not eaten anything all day.
But hunger can be more complicated.
A person may eat rice or roti every day but still not get enough protein, iron, vitamins and other nutrients. This is sometimes called hidden hunger.
Think about your school lunch.
Suppose one child eats only rice and salt every day. Another child eats rice, dal, vegetables, fruit, milk or curd and perhaps eggs.
Both children may say, "I had lunch."
But their bodies are not receiving the same nutrition.
Food gives us energy, but nutritious food helps our bodies grow, our brains develop and our immune systems work properly.
The World Food Programme explains that malnutrition can weaken the immune system and affect children's growth and development.
What Does the Situation Look Like in India?
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India has made major progress in food production and has large food-support programmes. The government provides subsidised food to hundreds of millions of people, and school meals reach millions of children.
But food availability does not automatically mean that everyone receives a healthy and balanced diet.
According to India's National Family Health Survey-5 (2019–21):
- 35.5% of children under five were stunted, meaning their growth was affected.
- 19.3% were wasted, meaning they had very low weight for their height.
- 32.1% were underweight.
- Only about 11.3% of children aged 6–23 months received an adequate diet according to the survey's dietary measure.
These numbers are not simply statistics.
Behind every number is a child.
A child who wants to run.
A child who wants to play cricket.
A child who wants to become a doctor, engineer, teacher, police officer, scientist or entrepreneur.
A child who simply wants the chance to grow up healthy.
What About Women and Girls?
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Nutrition problems do not affect only children.
Women and girls can also face nutritional disadvantages. The World Food Programme notes that women and girls in India can be particularly disadvantaged because of gender inequality and unequal access to food and resources.
Anaemia is one important example.
According to NFHS-5, 57% of women aged 15–49 were anaemic, while anaemia also affected a large proportion of young children.
Anaemia can make a person feel tired and weak and can affect concentration and daily activities.
Imagine trying to study for an important examination while constantly feeling tired.
It becomes much harder.
And What About Older People?
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Think about an elderly grandfather or grandmother living in a poor household.
Perhaps they cannot work anymore.
Perhaps their children are struggling financially.
Perhaps they need medicines as well as food.
Sometimes older people may eat less because they want to leave more food for younger members of the family.
So the problem of food is not only about children.
It can affect the whole family.
That is why food security means more than simply asking:
"Did you eat something today?"
We should also ask:
"Did you get enough healthy and nutritious food to remain strong and healthy?"
What Happens When Children Do Not Get Proper Nutrition?
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A growing child needs the right nutrients.
If a child does not receive enough nutritious food for a long period, several problems can occur.
For example:
1. Poor growth
The child may not grow properly for their age.
2. Weakness
The child may feel tired and have less energy.
3. Anaemia
Iron deficiency is one important cause of anaemia, which can contribute to tiredness and weakness.
4. Difficulty concentrating
When your body and brain are not getting what they need, studying can become more difficult.
5. Greater vulnerability to illness
Poor nutrition can weaken the body's ability to fight illness.
This is why nutrition and education are connected.
A hungry or poorly nourished child may find it harder to concentrate in class, participate in activities and reach their full potential.
Now Think About Your Own Life
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Here is a simple example.
Suppose you are in Class 7.
Your parents wake you up.
There is breakfast at home.
You have a school uniform.
You have notebooks and textbooks.
You travel to school.
Your teacher teaches you mathematics, science, English, social science and other subjects.
You come home and have lunch.
After that, you pick up your mobile phone.
You start playing a game.
You tell yourself:
"Just five minutes."
Five minutes becomes thirty minutes.
Thirty minutes becomes one hour.
Then another game starts.
Before you realise it, two hours are gone.
Now stop and think.
Somewhere in India, there may be a child of your age who would be extremely happy to have the opportunity to sit in a classroom every day.
That child may not be asking for an expensive smartphone.
They may simply want:
a proper meal, a school uniform, a notebook and a chance to study.
Mobile Games Are Not the Enemy
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Playing games, watching videos or using technology can be enjoyable.
The problem begins when entertainment takes away the time you should spend on things that can build your future.
For example:
30 minutes of gaming + 2 hours of study + outdoor play = balance.
But:
4 hours of gaming + no study + no physical activity = a wasted opportunity.
Your mobile phone should be your tool, not your master.
Use technology to learn.
Watch educational videos.
Learn a new language.
Understand science.
Explore space.
Read about great people.
Learn coding.
Improve your English.
Then play your game.
The important thing is balance.
A Small Story: Rahul and Aman
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Let's imagine two Class 7 students: Rahul and Aman.
Rahul comes home from school and immediately starts playing games on his phone.
"One more match," he says.
One match becomes five.
He postpones his homework.
Aman also likes games.
But Aman follows a simple rule:
First responsibility, then entertainment.
He finishes his homework.
He reads for 30 minutes.
He plays outside.
Then he gets some time for his favourite mobile game.
After a few months, both boys still enjoy playing games.
But Aman has also developed better study habits.
The difference is not the mobile phone.
The difference is how they use their time.
Your Time Is More Valuable Than You Think
When you are 12 or 13 years old, one hour may not seem very important.
But imagine saving just one hour every day for learning.
In one year, that becomes more than 365 hours.
Think about what you could learn in 365 hours.
You could improve your English.
You could read dozens of books.
You could learn computer skills.
You could understand mathematics better.
You could learn about science.
You could develop a skill that may help you years later.
Time is something that nobody can buy back.
Money lost can sometimes be earned again.
A broken phone can be replaced.
But yesterday cannot be brought back.
Be Grateful — But Also Be Responsible
If you have enough food, don't waste it.
If you have access to education, don't waste that opportunity.
If you have books, read them.
If you have teachers, learn from them.
If you have parents who work hard to support you, respect their effort.
And if you have a mobile phone, learn to control it instead of allowing it to control you.
Think about the farmer who grows the food you eat.
Think about the person who works to pay for your school.
Think about your teacher who spends time helping you learn.
Think about the child who wishes they could sit in your classroom.
Then ask yourself:
"Am I making the best use of the opportunities I have?"
What Can a 7th-Grade Student Do?
Your 7-Day Action Plan: Small Steps, Big Change
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You don't have to change the whole country in one day. Start with your own daily habits.
🌱 Day 1 — Respect Your Food
At every meal, take only as much as you can finish.
Before wasting food, remember:
"Someone worked hard to put this food on my plate."
Don't waste rice, roti, dal, vegetables, milk or other food just because you don't feel like eating it.
📚 Day 2 — Give Your Studies Your Best
Set aside at least 1–2 hours for focused study, depending on your schoolwork.
Keep your mobile away while studying.
Try this rule:
Study first → homework next → play later.
📱 Day 3 — Take Control of Your Mobile
Before opening a game, ask yourself:
"Have I finished today's important work?"
Set a reasonable gaming limit.
For example:
Homework + reading + exercise → then limited gaming.
Remember:
The phone is a tool. You are the boss.
🥗 Day 4 — Choose Health
Try to eat a variety of foods instead of eating only what tastes exciting.
A simple Indian meal can include things like:
roti or rice + dal/beans + vegetables + curd or milk + fruit, depending on what is available at home.
You don't need expensive food to care about nutrition.
🏃 Day 5 — Move Your Body
Put the phone down and go outside.
Play cricket, football, badminton, kho-kho, cycling, running—or simply walk and play with your friends.
Your body needs exercise just as your brain needs study.
❤️ Day 6 — Help Without Showing Off
If you see someone who needs help, don't make fun of them.
You can:
- Share food when appropriate.
- Tell a teacher if another child is regularly coming to school hungry.
- Help a classmate with studies.
- Donate usable books or school supplies through a trusted organisation or school.
- Treat workers, helpers and poorer children with respect.
Helping someone is more valuable when you do it with kindness, not for social-media likes.
⭐ Day 7 — Ask Yourself Five Questions
Before going to bed, ask yourself:
- Did I waste food today?
- Did I study properly?
- Did I spend too much time on my phone?
- Did I take care of my body?
- Did I do something kind for another person?
If you made a mistake, don't feel bad.
Just say:
"Tomorrow I will do better."
That is how good habits are built.
Make This Your Simple Daily Rule
You can remember everything through 5 simple words:
EAT. STUDY. MOVE. HELP. BALANCE.
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🍛 EAT — Respect and don't waste your food.
📖 STUDY — Make the most of your education.
🏃 MOVE — Keep your body active and healthy.
❤️ HELP — Be kind to people who have less than you.
📱 BALANCE — Enjoy your phone and games, but don't let them control your life.
You don't have to stop playing games.
You don't have to study every minute.
You don't have to feel guilty because you have food or a smartphone.
Instead, be grateful—and use what you have wisely.
Because having an opportunity is one thing.
Making the most of it is your responsibility.
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