This article written by Sheela Krishnaswamy was first published in The Times of India dated September 23, 2004

All parents are aware that good nutrition is essential for good health of their children. Most parents would like to spend time in planning their child's lunch boxes but don't do so because of lack of time or fussy eating habits of the child. Fat, sugar, salt and refined foods dominate the lunch boxes in the form of potato chips, chocolates, cheese, white bread, soft drinks, etc.

In such cases, teachers can help parents and children make healthier choices. Girija Shiva Kumar, a nutritionist who teaches in Vidyaniketan School, Bangalore, was surprised and shocked to find several lunch boxes packed with high calorie but low nutrition foods. She then came up with a novel idea to improve the students' lunch. She first sent a note to parents about packing healthy food for their children, with different options of healthy foods like vegetable parathas, mixed veg rice, salads, raita, etc. This was also discussed at the PTA meeting.

After training some of her senior students about making healthy choices in food, she has taken her students' help in monitoring the lunch boxes. The trained senior students surprise check the others' lunch boxes at random twice a week. "We are aware of who bring in junk foods most often. Their lunch boxes are checked most frequently. The senior students not only check the lunch boxes but also give tips to their juniors about healthy eating", says Girija Shiva Kumar. She gives credit to her school principal, Ms.Hansa Vithani, for the co-operation and encouragement for this activity.

Here are a few healthy alternatives:

• Fresh fruit along with the meal
• Whole wheat bread sandwich with vegetable & paneer filling
• Whole wheat pasta with vegetables & sprouts
• Chaats - fruit chaat / aloo chaat / vegetable chaat / bhel puri
• Frankie - vegetable + paneer or egg + vegetable
• Idli or dosa with chutney
• Whole wheat burger bun with non-fried vegetable patty + tofu
• Non-oily paratha with raita
• Sprout and vegetable salad with herbed rice
• Pizza made out of whole wheat bread base with vegetable and tofu toppings
• Boiled and spiced corn + chickpeas + vegetables
• Water or unsweetened fresh fruit juice to drink

Pack a well-balanced and nutritious meal for your child. A healthy child will build a healthy future.