And packing food for your child is all the more challenging due to the growing influence of junk food through media and peers. Children, today, are unaware of the importance of good nutrition, and indulge too much in junk food, which may be tastier but very harmful in the long run.
Keeping the above in mind, I'd suggest you prepare a 10-day cyclic menu for your child's tiffin. This menu will serve you for a good two weeks. The key to planning agood dabba is to focus well on the presentation (yes, it does take some time, but you'll notice it's worth it) by making food look different and appealing yet making sure it has all the essential nutrients hidden within. Here are a few examples:
1. Stuffed pizza! Well, this doesn't have to be the pancrusted cheese pizza kids ogle at in advertisements, but mama's innovative way of adding nutrition to a regular lunchbox. Grab pita bread pockets and lightly stuff them with veggies (lightly blanched, semi-mashed style) your child creates a fuss eating. On the top, spread the homemade pizza sauce (it is healthy as it is full of vegetables like tomato, onion, capsicum and pumpkin) and add some chicken or paneer as topping.
Grate some cheese (or for a variation spread a mixture of grated cheese and paneer or even grated, boiled egg whites) and bake. The cheese will mix with paneer / egg whites and the pizza will seem like it's loaded with cheese - and who doesn't love that!
2. Sandwiches in fancy shapes and sizes. Make a brown bread vegetable sandwich out of usual ingredients but cut it in fun shapes. Your child will not just take pleasure in flaunting the artistic sandwich, but also gobble it as quickly as possible, which serves both purposes - no leftover and a full nutrition tank!
3. Sabzi-stuffed parathas. My mother often played this trick on me. If I refused to eat a sabzi — because it looked different or boring — she would stuff it in a paratha or knead the dough with it eg. methi mutter, sai bhaji (a mixed leafy vegetable saag) or gavar (cluster bean) ki sabzi. To do what my mom did, add some masala to the flour and knead the dough with buttermilk instead of water (this way roti/paratha will stay soft for longer). Also, while making the paratha on the tawa, add a little butter for flavour. Pack these parathas with some curd and your kids will love it. This is a very convenient and non-messy food item to pack for a tiffin.
4. Pav bhaji is a super healthy, nutritious, tasty meal most kids love to have in their tiffin. Make the bhaji a little drier so that it is less messy and if your child loves a little bit of spice, then pack masala pav instead of the usual ones to enhance the taste.
5. Combining two different flavours is another great idea. For eg., pack the dal and rice as the savoury dish and gajar ka halwa as a dessert. As long as it's home made with moderate amounts of sugar and fat, it's healthy. Similarly, you can pack a stuffed vegetable paratha with dal ka halwa. This way you're making sure the lunchbox has vegetables, pulses, milk, etc, and children will love the sweet-savoury combo.
(By Pooja Makhija, Consulting Nutritionist & Clinical Dietician)
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