Tips for a Healthier Lunch Box

Packing a healthy lunch for your children is a great way to get them the nutrients they need to power through the school day. Unfortunately, lunch boxes are often filled with packaged ‘convenience’ foods like Fried snacks, chips, and cookies.

This can add up to a lot of excess fat, sugar, sodium and calories that may contribute to long-term health problems like high blood pressure, diabetes, and obesity. These extra calories may also make kids sluggish or cranky in the afternoons.

When deciding what to put in your child's lunch box, it's a good idea to include foods from different groups. Focusing on variety not only makes lunches more interesting, but also helps your children enjoy a balanced lunch that will provide the energy and nutrients they need to grow, play, learn and stay healthy.

The basics for a healthy lunch box:

Try to include:

1. 2-3 servings of whole grain products like rotis / parathas / whole grain bread
2. One serving of vegetables or salad and one serving of fruit.
3. One serving of a low-fat milk or dairy item such as a low-fat yogurt, Paneer  or cheese.
4. One serving of  beans, chana , Rajma,  or another protein source.
5. A healthy drink such as lemon juice / butter milk.

Easy, quick ways to pack a balanced healthy lunch with punch!

Healthy Sandwiches

• Swap the white bread for whole wheat varieties for added boosts of fiber. Whole wheat bread can also be more filling.
• Sneak veggies like cucumbers, or shredded cabbage, tomatoes in between slices of whole wheat bread.
• Use butter and cheese in moderation, try using something with more flavor and fewer calories like chutney, ketch up.

Pack a Salad

• Make it colorful: dark greens and bright veggies such as cucumbers, tomatoes and carrots.

Easy Entrées

• Mix rice with sprouted beans and shredded veggies for a high dose of protein and fiber.
• Make parathas stuffed with shredded vegetables and paneer.
• Make upma with lots of vegetables +  nuts like cashew / peanuts
• Idlis / dhoklas with vegetables added + healthy chutneys

Healthy Drinks

• Water and low-fat milk are the best drinks for children.

Energy Snacks

• Swap traditional fried chips / namkeens for baked / roasted namkeens.
• Pack salt-free, dry-roasted almonds, peanuts, or walnuts to provide kids with a dose of heart-healthy essential fatty acids—be sure that  serving size is only ¼ cup since nuts are high in calories.

Aim to make snack treats occasional rather than everyday items. A small serving of crackers are lower in fat and sugar than regular cookies, doughnuts, brownies and other baked goods.

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