Creative and healthy snacks for kids

If children eat better, their concentration and immunity improves and they feel less irritable and less stressed. So, it’s important to plan healthy meals for their lunch and snack boxes.

A healthy lunch box should contain a variety of foods such as:

-  A source of protein for growth and to keep the children alert: Lean meats, eggs, pulses, sprouts, tofu , cottage cheese, nuts etc.

- Complex carbohydrates for slow release of energy: Rotis, whole-grain breads, whole-wheat pasta or noodles.

- Calcium for growth: A glass of milk, a cup of curd or a cube of cheese.

- Fruits and vegetables for vitamins and minerals.

- A little fat or oil for staying energetic.

Children’s diets are observed to be protein-deficient, so they feel hungry an hour or so after a meal and start looking for sweets and chips. So, make sure that the child is getting adequate carbohydrates and proteins at every meal.

If you have run out of ideas about what to pack into your child’s lunch/ snack box, here are a few healthy and tasty alternatives:

- Whole-wheat sandwiches can be made as  ‘double –deckers’ with interesting fillings like boiled eggs, vegetables, paneer or chicken. Green chutney and tomato sauce can also be used to make the bread look inviting.

- A wrap can be made using wheat flour, corn, bajra, ragi, oats, and brown rice. This nutritious flour can also be used to make rotis, dosas or pancakes. Roll them up with assorted fillings.

- Pastas or noodles can be prepared with a mixture of pureed veggies to make the sauce with tomatoes.

- Idlis, uthapams, or dhoklas can be made using vegetables such as carrots, spinach, beetroot etc.

- Vegetable pulao or poha (beaten rice) can be combined with soya nuggets and served with curd.

- Sprouted pulses in a chaat are delicious with a dash of lemon.

-  Nutritious tikkis or samosas can be prepared with mashed vegetables, paneer, sprouted moong /chana or soya granules as fillings. Try this as a baked snack too.

-  Dry fruits like walnuts, raisins, almonds and figs make a quick and healthy snack.
Pack food attractively in aluminium foil, paper napkins or cling wrap.

Seasonal fruits and vegetables can be cut in an attractive manner and in different shapes. Keep portion sizes small, because children get intimidated by large and unwieldy servings.