Getting children to eat healthy is every parent’s pet peeve. Not without reason! After all, growing children need a balanced diet to support their rapid physical and cognitive development, build strong bones and muscles, maintain a healthy immune system, and establish healthy eating habits for life. Packing the child’s lunch box can particularly seem like a challenge, especially since you need to balance several aspects- nutrition, the fact that it shouldn’t have a high preparation time, should look appetising and more. If you are looking for healthy and practical recipes, here is help.

Healthy Tiffin Ideas

1. Paratha

A favourite lunch box recipe, this one, can come with several variants. You could opt for the classic Aloo Parantha. All you need to do is to boil the potatoes and mash them the night before. Add some masala and roll it in dough, and cook in the morning. You could also opt for its healthier cousin- the Methi or Palak Maratha and ensure that the child gets his dose of greens.

2. Paneer Bhurji Wrap

What better than a Paneer Bhurji Wrap to offer a protein-rich lunch box? You can cook the filling the night before. All you need to do is to heat up some oil, add some vegetables, scrambled paneer and some masala. Stuff it into a roti and you have a nutritious wrap ready. That it is easy for the child to eat is an added perk.

3. Lemon Rice

A quick and tangy rice dish made of rice, mustard seeds and curry leaves, it can be made in minutes and packs antioxidants and fibre, which can support the immune system.

4. Vegetable Pulao

Alternatively, you can also make a delicious vegetable pulao, a one-pot meal that is easy to cook. Filled with the goodness of basmati rice, nutritious vegetables and mild spices, this is something that the child will love.

5. Besan or Moong Dal Chilla

Cook these savoury pancakes made of gram flour or moong dal batter. You can even add beetroot puree or spinach to them to add both to the colour and the nutritional content. That the child can eat them rolled up, even on the move, is a big plus.

6. Mini Idlis

Soft idlis make for nutritious finger foods for children in the school lunch box. Make them “mini” for smaller appetites and pair them with chutney. That you can cook them the night before, is a big plus.

7. Noodles

Children love eating noodles. Why not use the healthy millet variants and pack them with the goodness of a whole lot of vegetables? Preparing them is easy and they are sure to be a lunch box hit with children.

8. Poha

Poha makes for a good lunchbox meal. Made with flattened rice, this is light, nutritious and easy to prepare, which is perfect for a quick meal. You can enrich it with healthy vegetables. Add some fruits to the tiffin and you’re sure to have a healthy combo!

9. Sandwich

When it comes to children’s meals, presentation matters as much as content. Go ahead and give your imagination free rein as you create different sandwiches- think vegetable sandwich, curd sandwich, and more. Cut them into interesting shapes and surprise the child.

10. Mini Paneer Uttapam

Load the regular uttapam with paneer and veggies. This is also a great opportunity to be creative and make the uttapam look appetising by arranging the veggies into smiley faces that will light up your little one’s face when she opens the lunch box.

How to pack a nutritious lunchbox

Overall, in packing a nutritious lunchbox, keep the following aspects in mind:

• Balance the meal: A complete lunch should include carbohydrates for energy (like roti or rice), protein for growth (like paneer, dal, or eggs), and vitamins from fruits and vegetables.
• Prep ahead: Many ingredients can be prepared the night before. Chop vegetables, knead dough, and cook rice to save time in the morning.
• Use compartments: Invest in a lunchbox with separate compartments to keep different foods from mixing.
• Add colorful fruits and veggies: Children are more likely to eat a colorful meal. Use cookie cutters to make fun shapes out of fruits and vegetables like carrots, cucumbers, or apples.

At Footprints Play School, we offer nutritious meals that are prepared under the guidance of a qualified nutritionist. As they say, a healthy mind rests in a healthy body – here’s to the holistic development of young children.

FAQs

1. What makes a school lunchbox truly nutritious?
   A balanced lunchbox includes carbohydrates (like roti or rice), proteins (like paneer, dal, or eggs), and vitamins from fruits and vegetables. This supports physical growth, brain development, and immunity.
2. How can I save time while preparing healthy tiffin meals?
   Prep ahead! Boil potatoes, chop veggies, knead dough, or cook rice the night before to streamline your morning routine.
3. What are some quick and wholesome Indian lunchbox ideas?
   Try parathas (aloo, methi, or palak), lemon rice, vegetable pulao, besan/moong dal chillas, or mini idlis. These are nutritious, easy to make, and child-approved.
4. How do I make lunchbox food more appealing to picky eaters?
   With children, presentation matters. Use cookie cutters for fun shapes, arrange veggies into smiley faces, and pack colorful meals to spark interest.
5. Are wraps and sandwiches good options for school lunch?
   Yes! They are nutritious and can be eaten easily.
6. What are some vegetarian protein sources I can include?
   Paneer, moong dal, besan (gram flour), and curd are excellent vegetarian protein options that work well in wraps, chillas, and sandwiches.
7. How do I prevent food from getting soggy or mixing in the lunchbox?
   Use compartmentalized lunchboxes to separate wet and dry items. This keeps textures intact and meals appetizing.
8. What’s a good way to sneak in vegetables?
   Add spinach or beetroot puree to chillas, load noodles with veggies, or tuck them into wraps and sandwiches. Children often enjoy them when they are part of a familiar dish.