Parents: What does a healthy lunch-box consist of?

Eating with classmates ensure that the kids eat better. Schools have started appointing nutritionists to cater the needs of the children and even identify kids who need special attention in terms of nutrition. International schools in India do offer foods specially made for children and cater to their growing body needs. But such schools are few and far between.

Aishwarya Iyer | Updated: September 7, 2018 1:42 pm

Eating healthy food helps children concentrate, learn and grow healthier. © Shutterstock

It is a common complaint among mothers that their kids bring back the lunch box untouched. Many mothers break their head over how to make their child eat food while the kids are in school studying. To ease the burden, some schools in India are offering nutritious food and snacks at schools itself. But that is something that everyone cannot afford to do. Here is what expert advises you to do. Eating healthy food helps children concentrate, learn and grow healthier.

Dr Kumud Khanna, nutritionist and national vice president of Nutrition Society of India says, “One mistake that mothers, especially working women, do is to repack the previous day’s dinner in a new avatar in the lunch boxes. But kids are smart.”

Let us look at the options. Growing children mainly need protein and energy. A bit of fat too can work wonders to the brain. So, include fruit, vegetables and a bit of healthy oil in your child’s lunch box. Another common complaint is “Oh, my child hates fruits and vegetables.” Dr Khanna further adds, “The trick to make kids eat fruits and vegetables is to masquerade the items. Children love colours and so, find out their favourite colours. And make nutritious
food playing with colours.”

A healthy lunch and snacks are important for your active and growing child. Hence, it is important to offer healthy lunch box choices. Tips include fresh fruit, crunchy vegetables and a combination of protein, dairy and carbohydrate foods.

Payal Sharma, Nutritionists at Dharamshila Narayana Superspeciality Hospital added, “You can also encourage children to help choose and prepare their own lunch. Involve them in the process so that they do not get the feeling that things they do not like are being shoved down their throat. Sit with your child the previous night and encourage them to make a list of the foods they enjoy and would like to eat the next day.”

Dr Khanna shares some nutritious foods to put in a lunch box: Remember, foods should be simple and easy to prepare, ready to eat and appetising after several hours storage in the lunch box.

Fresh fruit. Do not use some dry fruits, especially those that are high on sugar.
Crunchy vegetables (for heaven’s sake, not the soggy ones. They start smelling the moment the child opens the lunch box and that is a big put-away.)
A meat or protein food such as slices of lean meat, egg, peanut butter. Occasionally you can add a dash of ghee.
Dairy food such as cheese slices, grated cheese, milk or yogurt.
Starchy food such as rice, bread. Nothing like a good chappati roll packed with crunchy vegetables. Or even a good sandwich.
Muffins and cakes. Try making your own muffins and cakes involving your kid. It is a great way to include more fruit and vegetables.

Published: September 7, 2018 1:42 pm | Updated:September 7, 2018 1:42 pm

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