Packing a healthy lunchbox doesn’t mean transforming into a master chef or battling a picky eater. The secret isn’t a total meal overhaul. It’s micro-swaps. By replacing refined, sugar-heavy staples with nutrient-dense alternatives, you can double your child’s fibre and protein intake without changing the meals they are fond of. In an interview with HT Lifestyle, Sakshi Lalwani, clinical nutritionist and expert at SunBridge Consumers, shared easy lunchbox ideas you can consider.
Swap them for chilled, lightly salted buttermilk (chaas) for gut-friendly probiotics, water infused with berry and mint slices or nutraceutical milk mixes like AlphaKid. It is made with clinically proven ingredients without palm oil, refined sugar, artificial colours or preservatives to support healthy growth for kids. Deep-frying turns lunchbox staples into oil sponges, packing them with saturated fats and inflammatory compounds. Swapping to an air-fryer results in cutting calories and ensuring the crispiness kids love. When cooking, swap traditional vegetable oils for a low-absorption oil with a high smoke point (olive, flaxseed and rice bran oils), which helps maintain stability, flavour, and overall food quality during cooking, making it a reliable choice for Indian cooking styles, especially during deep frying.
“Most juices and drinks available in the market have spoonfuls of sugar, making them an unhealthy choice for children,” said Sakshi.
