It is school time again for most of you and the early morning routine has
already begun! And we know just how it goes. The alarm goes off at 6 am, you
dash to make your morning ablutions (all the while planning about what to pack
for your child’s tiffin), wake up your child and get him ready and trying to
finish your first cup of tea unsuccessfully!
But did you know that a little bit of tiffin planning will take you a
long way in easing this hectic morning routine. Our Nutritionist, Parul
Bhatnagar has put together a few tiffin ideas that are not only nutritious but
can be made quickly with some forward planning. You can get in touch with her
if you wish to discuss your child’s nutrition habits in detail.
So here’s the list!
1) Paneer Wrap - A wheat flour chapati
rolled with sautéed paneer and vegetables. Paneer is the richest source of
protein in diary and good for overall growth and development of the body. It
provides calcium and vitamin A which is good for bones, eyes and increase
Pasta – This easy recipe can be prepared by mixing Pasta with
homemade tomato puree and finely chopped vegetables. Pasta made from durum
wheat provides carbohydrates for energy. Vegetables add vitamins and minerals to
it. Tomatoes are rich source of lycopene, which maintains eye health.
Poori- Pumpkin puree mixed in dough to make pooris. Pumpkin is a nutritionally
rich vegetable. Pumpkin is richest source of Vitamin A, in addition to Vitamin
C and E which helps in increasing concentration and attention span of children
Idlis- Idlis are something children eat without too much fuss. Adding
vegetables into the batter will increase its nutritional value. Carrots are an exceptionally
rich source of carotenes ,vitamin A and minerals like copper , calcium,
potassium , phosphorous. It helps in maintaining good eyes health, epithelial
integrity, growth and development.
Parantha- Boiled Nutrella granules stuffed into wheat dough and
prepared as paranthas. Nutrella is a power house of protein, essentially
required for growth and development of child. It also helps in formation of new
cells in the body.
6) Home Made Nutri Bars- Prepare
this by mixing almonds, walnuts, oats with jaggery syrup. It will turn out as a
bar with lots of nuts and healthy oats. Nuts are very good for brain
development as they are rich in omega 3 fatty acids. Jaggery will provide them
carbohydrates and oats fulfill the need of fiber in young bodies.
Pancakes – Home made fruit puree can be mixed in wheat batter and
cooked on flat pan in ghee. Fruits are rich in antioxidants which
help in boosting their immunity and resistance to fight against diseases. Ghee
provides important fats which is important for brain development.
and corn cheese toast- Whole Wheat Bread stuffed with spinach corn and
cheese mixture. Spinach, corn and cheese all are good sources of Vitamin A and
Calcium which is very necessary for strong bones. And whole wheat bread gives
the children a good dose of carbohydrates, much needed to keep their energy
Paneer Pulao-Rice mixed with lots of vegetables. This dish provides
carbohydrates and protein for energy and growth. Vegetables are good sources of
vitamins and minerals which helps child to fight against diseases, increasing
concentration and attention in class.
Thepla- It is prepared by mixing wheat flour with gram flour (besan)
and fenugreek leaves (methi). Fenugreek leaves contains fiber, iron, calcium,
magnesium, manganese. They are very good for children suffering from anemia,
loss of taste, stomach disorders.
The best thing
about this list is that you can plan ahead and get a lot of things organized
beforehand, so you don’t spend too much time on cooking in the morning. Eg: You
can prepare the theplas dough at night and refrigerate it, you can even make
the batter for idlis and fruit pancakes well in advance and so on.
So go ahead
and plan your child’s tiffin without worrying too much about nutrition, we’ve
got you covered J