Are You Packing The Right Tiffin For Your Kids?

It is the back-to-school season! You need to start planning your meals for kids that will keep them healthy, energetic and put a smile on their face. And the surprise element that kids expect every single time they open the school tiffin box, goes without saying! How does a parent ensure they pack the right tiffin for their child? One that is healthy, tasty and has all the essential nutrients?

Why is school-time nutrition Important?

A child gets 70% of his daily dose of growth nutrition from his main meals (breakfast, lunch or dinner). That means – every child must eat well-balanced meals to ensure brain and memory enhancement, strength, growth, immunity building and to stay fit. Most children eat at least one major meal, either breakfast or lunch, in school. This implies that their school meal contributes to about 30% of their daily growth needs.

What happens when the school meal is not balanced?

So basically, if a school meal is replaced by packed food, or food from the canteen or simply some leftovers – a child shows 30% slower growth and development than normal. Also, children need to be well nourished in their tiffin breaks to prevent drowsiness in the classes that follow.A good tiffin meal ensures enhanced concentration, sharp grasping abilities and better recall value during tests.

Essential tips to plan a healthy tiffin meal:

1. Include some protein (egg, paneer, pulses, sprouts, yoghurt) in the meal to keep your child satiated for 3 hours.

2. Make sure to add an extra dose of veggies or fruit when using bread, pasta or potato based dishes.

3. Avoid using meat or fish in school lunch – they take up a lot of the body’s energy for digestion.

4. Do not fill up the meal box with creamy, cheesy, fatty or fried food.

5. Avoid using too much white sugar, biscuits or jams in the school meal.

6. Pack the meal box once the food has completely cooled. This helps keep the food fresh for longer periods.

7. Wraps, rice preparations, stuffed parathas, steamed foods (idli, dhokla), sandwiches stay best in tiffin lunch.

8. Squeeze lemon over cut fruit (apple, pear, papaya, guava) to keep them fresh.

9. Use a lettuce leaf to layer wraps or sandwiches to prevent a soggy feel.

10. Use dry pasta recipes (aglio olio, pasta salads) instead of saucy ones.

11. Use mason jar salad and pasta recipes to create excitement and to keep food fresh.