Sat. Mar 6th, 2021

Nutritious food to pack for your child for lunch

2 min read

One of the major concerns which you may have as a parent is ‘what to pack for your child’s lunch which is both – healthy and delicious?’ In this article, we give some delicious tiffin meals which will provide the essential nutrient and keep your child energetic throughout the day.


Uttapam – the savoury Indian pancake is packed with nutrition and flavours. You can load the uttapam with various veggies such as onions, tomatoes, capsicum, potatoes, chilli powder, masala, and salt. You can also add veggies of your child’s choice. Serve the uttapams with coconut chutney or sambar for more nutritional value.

Nutritional Info
Carbs 24g
Dietary Fiber 3g
Sugar 0
Fat 7g
Saturated 2g
Protein 3g
Sodium 243mg


French toast:

Another dish in our list of nutritious foods for your child is the classic and simple French toast. Loaded with nutritional goodness, French toast is a great way to include milk, cream, honey, and fruits in their diet. Pack these in your child’s tiffin along with a colourful salad of seasonal fruits and rest assured to have an empty tiffin come home.

Nutritional Info
Vitamin B6 (Pyridoxine) 0.293 mg
Sodium, Na 292mg
Selenium, Se 9.9 mg
Vitamin B2 (Riboflavin) 0.225 mg
Iron, Fe 1.3 mg
Carbohydrate 18.94 g
Vitamin B1 (Thiamin) 0.163 mg
Tryptophan 0.055 g
Isoleucine 0.2 g


Bread rolls:

Bread rolls are a great way to include nutrition as well as tasty food in your child’s diet. You can combine various vegetables, roll them up in a slice of bread, and bake them to make them a healthier lunch. Pack this with a side of fresh, green salad. You can serve these with mint chutney or homemade tomato ketchup.

Nutritional Info
Vitamin A 164.8 mg
Vitamin B6 (Pyridoxine) 0.293 mg
Sodium, Na 56.3 mg
Iron, Fe 0.5 mg
Carbohydrate 6.3 mg
Energy 101 mg
Protein 2.8g


Veggie idli:

Perhaps the most delicious rendition of the good old idli, veggie idli is packed with nutritional goodness. Load it with vegetables such as carrots, beetroots, and capsicum. You can also add some of the veggies which you find challenging to get your child to eat. Pack this lunch with delicious coconut chutney and a side of fruits.

Nutritional Info
Vitamin A 43.3 mcg
Vitamin C 1.8 mg
Sodium, Na 2.4 mg
Iron, Fe 0.2 mg
Carbohydrate 8.7 g
Energy 48 cal
Protein 1 g
Fiber 0.5 g


Semolina dhokla:

Another nutritious food for children is semolina dhokla. These soft sponges of nutritional goodness make for a healthy lunch. Add some vegetables to it to increase its nutritional value. Garnish it generously with grated coconut and coriander. Serve them with mint chutney and a side of fruits to balance the flavours.

Nutritional Info
Vitamin A 156.7 mcg
Vitamin C 1.3 mg
Vitamin B9 (Folic Acid) 40.3 mcg
Iron, Fe 0.2 mg
Carbohydrate 40.7 g
Energy 283 cal
Protein 6.7 g
Fiber 0.2 g


You can add a twist of your own to these dishes. Do let us know if you have any other nutritious food for children and their recipes in the comment section below.

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