What will you and your family need to be vibrant, energetic, swift and healthy during
your everyday routine of office or school? A power-packed, nutritious lunchbox, says celebrated nutritionist and fitness consultant, Suman Agarwal of Selfcare The Natural Way
What should you consider while packing your lunch?
The three most important things to be considered while packing lunch are hygiene, rancidity and palatability as food tends to get cold. As soon as the vegetables are cut, microbial multiplication starts; hence if they are not packed well and there is a delay in eating that food, its nutritious value reduces and could give gastrointestinal problems.
What are the common lunch options that people carry?
Nowadays, people like to carry a single lunch box in which everything fits in. Hence, they tend to choose foods like roti sabzi, kurmura bhel, noodles, pulao, sandwiches, etc. But, what they don’t realise is that they could be missing out on a major nutrient which is protein.
What’s wrong with the above mentioned options?
The above-mentioned options lack in proteins (curd, paneer, tofu, dal, soy). Vegetarians usually do not focus on their protein intake and hence compromise on their health and immunity. They have only carbohydrates (roti, rice, bread, vegetable) as the major component. Increased portions of carbohydrate intake leads to weight gain and hunger pangs as early as two hours post-meal, low immunity, drowsiness and listlessness.
What foods should be completely avoided in packed boxes?
Two foods that are avoidable in packed boxes are rice and raw foods like salads. The reason being, chances of bacterial contamination are higher and hence it is better to consume these foods fresh.
What are the healthy packed lunch options?
A balanced meal with carbohydrates, protein and fat in limited portions is the best to carry for lunch. Protein gives satiety; hence keeps you full till the next meal. Oil used for cooking has essential fatty acids which are important for the normal functioning of the body. Vitamins A, D, E, K get transported in the body only through fat as the medium, for cushioning the vital organs of the body and for maintenance of healthy skin too. These essential nutrients provide building blocks for the body’s physical structure as well as keep the immunity levels in check. For example: In the option of roti sabzi, replace the sabzi with a pulse like (moong, moth, chana, tofu, chole, rajma, paneer, etc). Combine your yummy pasta and noodles with baked beans and tofu. Stuff your Frankie rolls not with aloo and onion stuffing, but with moong or chana.
