The short answer
- Pack variety: a grain, a protein (dal, egg, curd, sprouts, paneer), a vegetable and a fruit.[1]
- Avoid ultra-processed snacks high in fat, sugar and salt, like chips, biscuits, packaged juices and sweets.[1]
- Whole fruit is better than juice. Fruit juices count as "free sugars", which WHO recommends limiting.[2]
ಸಾರಾಂಶ: ಮಗುವಿನ ಡಬ್ಬಿಯಲ್ಲಿ ಧಾನ್ಯ, ಬೇಳೆ/ಮೊಟ್ಟೆ/ಮೊಸರು, ತರಕಾರಿ ಮತ್ತು ಹಣ್ಣು ಇರಲಿ. ಚಿಪ್ಸ್, ಬಿಸ್ಕತ್ತು, ಪ್ಯಾಕೆಟ್ ಜ್ಯೂಸ್ ಬೇಡ. ಜ್ಯೂಸ್ಗಿಂತ ಇಡೀ ಹಣ್ಣು ಉತ್ತಮ.
What the experts recommend
In 2024 the ICMR-National Institute of Nutrition released updated Dietary Guidelines for Indians. Among its 17 guidelines, it recommends eating a variety of foods, including more vegetables, fruits and pulses; limiting salt, sugar and unhealthy fats; avoiding ultra-processed foods and foods high in fat, sugar and salt; and reading food labels before buying packaged foods.[1]
The World Health Organization recommends that both adults and children keep "free sugars" below 10% of daily energy, and ideally below 5%. Free sugars include sugar added to food and the sugars in honey, syrups and fruit juices, but not the sugar in whole fruit.[2]
Good habits formed now tend to last. Preschool is the perfect time to get children used to the taste of real, home-cooked food.
Build a balanced box
| Part of the box | Easy ideas |
|---|---|
| 🌾 Grain / millet | Chapati, idli, dosa, ragi dosa, upma, poha, lemon rice, vegetable pulao |
| 🥚 Protein | Dal, sambar with the rice, boiled egg, paneer, curd, sprouts, chana, peanut or til chutney |
| 🥕 Vegetable | Palya, grated carrot or beetroot in dosa batter, cucumber sticks, veggie-stuffed paratha |
| 🍌 Fruit | Banana, guava, apple, papaya, orange segments, grapes (cut for young children) |
| 💧 Drink | Water. Skip packaged juices and flavoured drinks. |
A week of lunchbox ideas
- Monday: Mini idlis with chutney + cucumber sticks + banana
- Tuesday: Chapati roll with paneer or potato-peas palya + guava slices
- Wednesday: Vegetable upma + a small cup of curd + apple slices
- Thursday: Ragi dosa with carrot + peanut chutney + orange segments
- Friday: Lemon rice with peanuts + boiled egg or sprouts salad + papaya
- Saturday: Stuffed methi or palak paratha + curd + seasonal fruit
Tips for fussy eaters
- Small portions in a box your child can open by themselves. Practise at home!
- Make it fun: mini sizes, cookie-cutter shapes, colourful fruit.
- Involve your child in choosing between two healthy options.
- Offer new foods many times. Children often need repeated tries before they accept a new taste.
- Pack food your child already likes alongside something new.
- Cut small, round foods such as grapes, and avoid whole nuts for young children, to reduce choking risk.
- Keep sweets for special days, not everyday lunchboxes.
If your child has allergies, special dietary needs or very poor appetite, please consult your paediatrician and let our teachers know.
References
- ICMR-National Institute of Nutrition (2024). Dietary Guidelines for Indians. Hyderabad: ICMR-NIN. www.nin.res.in
- World Health Organization (2015). Guideline: Sugars intake for adults and children. Geneva: WHO. www.who.int
This article is for general information for parents and is not a substitute for advice from your child's doctor. Government admission rules can change; please confirm the latest rules for your academic year.