Poor nutritional value of foods available in college cafeterias and tuck shops and hygiene practices are a cause for worry,” says Ishi Khosla, clinical nutritionist, author and director, Whole Foods India.
Khosla emphasises using whole grains in different dishes. She suggests the
* Roasted whole-grain namkeens: grains, seeds, grams and pulse-based combinations
* Fresh fruits: bananas, oranges, pears and apples
* Use blended flour/ multigrain mixes for making wraps etc
* Go for brown rice
* Make sandwiches with whole-grain bread
* Use whole-wheat pasta
* Limit the consumption of refined flour. Source products made with whole-grains such as whole wheat and oats.
* The importance of eating vegetables must be stressed and they must be included in college menus. Vegetables can be served in different ways: in soups, salads, and as fillings.
“To optimise vegetable intake, it is advised that vegetables be added to main course dishes,” says Khosla.
Healthy lunch box options
Sandwich (whole wheat / multigrain) with nutritious fillings. The fillings could be vegetables
Poha with vegetables + fruit; poha could be prepared using other whole grains
Cheela (besan / moong daal) with vegetables
Soya kebabs, baked