How to plan a nutritious lunch box menu

Live Chat - How to plan a nutritious lunch box menu?

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Puja Sharma Vasisht

How to plan a nutritious lunch box menu?

Puja Sharma Vasisht, Nutrition Expert


Jul 31, 2017 | 5 : 00 PM to 6 : 00 PM

What to pack for lunch every day is a dilemma of every school going child’s mom. As you struggle to balance the nutrition with the taste, and your child’s preferences for certain foods, it becomes a morning tussle to ensure that your child is not missing on the required nutrients while he or she is in the school.  



But how to ensure that the lunch box menu is nutritious as well?



Consider this: If there is a bread and butter or just roti sabzi in the lunch box that while it may be nutritious it may taste bland to your child and your child may not even eat it entirely. So what is the solution? A balance of fruits, carbohydrates and protein is needed here.  



So it is important to be in control of your child's lunch box menu.  



That does not mean you have to give him or her pizza or pasta for lunch box. It simply means that you need to get "Lunch-menu-smart". Start by understanding how  you can give his favourite junk food a nutritious twist and ensure that he eats what he wants to eat but how you want him to eat - for instance, swapping packed pizza with a homemade bread pizza with all the veggies and homemade sauces.



If you are keen to know more, here's your chance:  



REGISTER NOW for a LIVE CHAT with PUJA VASISHT, and get "Lunch box menu-smart" in 60 minutes.



 What you stand to gain?



•   Knowledge on 'how to give a twist to your child’s favourite junk food and make it more nutritious"; "difference between healthy and unhealthy options for lunch menu"; "how to deal with your child's junk food cravings" and so on.

•   Tips on how you can ensure your child eats healthy

•   Learn from queries from parents with diet concerns for their child and the solutions provided by the nutritionist.



Reach out to an expert and become "lunch box menu-smart". Click and queue up your questions, right away!



Registration fee : INR 50

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Live Chat Over
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My children are fussy eaters. WHat can I give them in their lunch box

My children are fussy eaters. WHat can I give them in their lunch box

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Puja Vasisht
Hi Shreya, you can offer variety in their lunch box, especially their favourite snacks. 2017-07-31 17:09:05
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Well they love pastas in their lunch boxes and french fries 2017-07-31 17:09:29
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And not the one that we can prepare with the veggies they want the packed version available in the market. Can I add veggies to that 2017-07-31 17:10:27
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Puja Vasisht
You can make these healthier. Opt for semolina pasta and add plenty of vegetables like different coloured peppers, corn,, carrots and even fruits like pineapple. Similarly you can bake potato wedges/fries and give them with hung curd dips. 2017-07-31 17:11:09
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Puja Vasisht
The children like the taste of packed version, once in a while you may use those as well. 2017-07-31 17:11:46
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I can give dips in the lunch boxes won't it drip in the bag 2017-07-31 17:11:50
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Puja Vasisht
Hung curd or creamed cheese would not drip. You can pack it in air-tight small box. 2017-07-31 17:12:27
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ok thanks 2017-07-31 17:12:41
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Puja Vasisht
Take care 2017-07-31 17:12:55
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my child wants to eat noodles everytime I want to avoid noodles as he has constipation issue too ple....

my child wants to eat noodles everytime I want to avoid noodles as he has constipation issue too please adviese what to do?

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Puja Vasisht
Hi Raman, you can look for semolina noodles. Alternatively you may also use atta/wheat sewaiyan/vermicelli as noodles. 2017-07-31 17:15:01
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he eats sevaiyaan 2017-07-31 17:15:21
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Puja Vasisht
Add vegetables to it. Try other healthier and tastier lunch box options too. 2017-07-31 17:15:35
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Puja Vasisht
So Sewaaiyan can be made like vegetable noodles. 2017-07-31 17:15:59
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ok mam what kind of options 2017-07-31 17:15:59
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Puja Vasisht
You can make whole wheat roti kathi rolls with stir fried panee/tofu. Add capsicum and onions too. Similarly, you may add cooked nutrinugget and peas to the rolls. 2017-07-31 17:17:39
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nutrinugget is it nutrela? 2017-07-31 17:18:10
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Puja Vasisht
Other options are vegetable upma/poha/sandwich etc. 2017-07-31 17:18:14
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ok 2017-07-31 17:18:22
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Puja Vasisht
Yes, you can go for chunks or the minced one 2017-07-31 17:18:42
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ok thankyou madam 2017-07-31 17:19:57
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i somehow as a mother manage to give him all kinds of protein and carbs but i think i miss heavily o....

i somehow as a mother manage to give him all kinds of protein and carbs but i think i miss heavily on fruits. my daughter wants to have juices and not like to eat fruits in particular. can u help please

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Puja Vasisht
Hi Hina, you can fix a time for all in the family to eat fruits. Seeing others eat, would surely encourage her to eat fruits as well. 2017-07-31 17:21:55
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Puja Vasisht
You can also combine fruits with other foods like fruit shakes, fruit smoothies, fruit raita, fruits in desserts etc. 2017-07-31 17:22:29
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i tried to have fruits like seasonal ones these days jaamun kela and papaya with her she eats one bite and then is not interested 2017-07-31 17:23:06
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she is getting fat so i avoid shkes 2017-07-31 17:24:04
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Puja Vasisht
Papaya can be rolled in small balls with an ice cream scoop and given. Similarly jamuns can be given on tooth pick can be sprinkled with little black salt sprinkled. 2017-07-31 17:25:16
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Puja Vasisht
You can use skimmed milk for fruit shakes. 2017-07-31 17:25:46
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ok puja ji i will try fr sure 2017-07-31 17:27:01
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thanku 2017-07-31 17:27:09
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Puja Vasisht
Take care 2017-07-31 17:27:26
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I have grand parents at home and they eat healthy breakfast like eggs, sprouts and milk inthe mornin....

I have grand parents at home and they eat healthy breakfast like eggs, sprouts and milk inthe morning, my child eats with them so I give him some fastfood in the tiffin as he likes them really much. is it ok? or shud I change this

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Puja Vasisht
Hi Ayesha, if the child has already eating healthy in the breakfast, there is no reason that you should not give healthy tiffin too. You can always opt for healthier and tasty options for him. 2017-07-31 17:30:27
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Puja Vasisht
You can give his favourite options but try to make them at home only and use plenty of veggies, whole grains etc to make it healthy. 2017-07-31 17:31:35
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Puja Vasisht
You can give options like homemade pasta, rolls, pizza, noodles, sandwich etc 2017-07-31 17:33:37
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homemade pasta will also have mpty calories too 2017-07-31 17:34:59
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you mean to add veggies to pasta 2017-07-31 17:35:20
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because she likes white sauce pasta very much 2017-07-31 17:35:45
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Puja Vasisht
You need to add vegetables like capsicum, beans, carrots, spring onion, along with cottage cheese to make it healthier and more balanced. Of course boiled and spiced pasta is just empty calories. 2017-07-31 17:36:27
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ok i will certainly try thankyou for your kidn reply 2017-07-31 17:37:00
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Puja Vasisht
You can make white sauce using milk, butter, flour and cheese to make it protein rich as well. 2017-07-31 17:37:07
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aha sure mam 2017-07-31 17:38:23
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hi, can you please suggest me carb rich lunch box?

hi, can you please suggest me carb rich lunch box?

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Puja Vasisht
Hi Rajan 2018-06-26 20:23:59
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Puja Vasisht
You can use dishes made from potatoes - such as sandwiches 2018-06-26 20:24:43
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hi 2018-06-26 20:37:45
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Puja Vasisht
Let me know if you have any other queries 2018-06-26 20:38:20

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