I started this series called ‘Nutrition Niche’ two months back. Two mini-series are included in Nutrition niche- Snack box recipes and Question and answer series.

I will keep on posting more school snack and lunch box recipes in between. Today again, I will be answering some nutrition related questions specifically for kids. Many moms have asked me questions related to kid’s nutrition.

  1. How to get a child to eat?

Never force feed and make meal time pleasant and calm. Make sure your child watches you and family eating together. Make meal time a family time. Kids learn by watching. Set a good example.

  1. How many sweets are Ok for kids?

It is ok to give them sweets and sugary foods occasionally. Avoid giving sugars at night as you don’t want them to be hyperactive at night. Do not bribe a child with desserts, sweets or chocolates. It is not going to help in the long run.

  1. What can a mom do to make her child a good eater?

Be a good role model. Make sure to introduce them to a variety of food items right from the childhood. Try not to cook separately for your child when he/she refuses to eat a particular vegetable or dish. Once in a while, it’s ok but if you do it regularly, they will never learn to eat healthily.

  1. What all nutrients a child needs?

Proteins are required for healthy brain, muscles and for good growth as they are the building blocks. A good source of carbohydrates is needed in each meal for the overall growth of kids. Milk and milk products provide essential nutrients like calcium for bones. Make sure to include at least 5 servings of fruits and vegetables too.

  1. What to do if a child refuses a food item?

Do not stop trying and give a break but do try again. You can try the same food item in different forms later. You never know, your child might just surprise you.

White sauce pasta

Healthy and yummy white sauce pasta recipe for kids.


First of all, I am sharing an easy and simple white sauce recipe which you can make in advance and keep in the fridge too. It is a very simple recipe which can be easily made the same day.

Dietician moms twist- Whole wheat pasta instead of normal and homemade pasta sauce.



Ingredients for white sauce pasta

White Sauce Pasta
Recipe type: Main
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 30 minutes
White sauce pasta is an Italian dish which is a healthy combination as it contains milk and cheese for calcium. Vegetables provide vitamins and fiber.
  • For the White sauce-
  • 2 tsps Butter
  • 1 tsp Finely chopped or grated fresh garlic
  • 1 tbsp corn starch or maida
  • One cup milk
  • 2 tsp grated mozzarella cheese
  • Red chilli flakes/ Oregano – ¼ th tsp
  • Salt to taste.
  • For the pasta-
  • 1 cup pasta (Fusilli, penne or any other shape your child likes)
  • 1 tsp –salt
  • Water for boiling pasta
  • Vegetables like Carrot, corns, mushroom, capsicum, broccoli etc.
  1. First of all, boil pasta in enough water with some salt. Once it’s done, drain and keep aside.
  2. Sauté the vegetables in a pan. Cook them until they are little soft. Transfer them to a plate outside.
  4. Add butter to the same pan and add crushed garlic and cook for some time.
  5. After garlic is cooked, add flour (corn flour or Maida) and cook until light brown.
  6. Add one cup milk to the mixture and cook until it starts thickening.
  7. Add some grated mozzarella cheese, salt, oregano and chilli flakes. (White sauce is ready.
  8. For the pasta-
  9. Now add the veggies and boiled pasta and mix nicely.
  10. Serve hot with grated cheese on the top.
  11. Sprinkle some herbs and garnish with basil leaves.
I used whole wheat pasta but you can use the normal pasta too. If you are making pasta sauce in advance, try using it within 2 days. Fresh sauce is always better.
You can include vegetables according to your child’s taste and choice. If your child eats chicken, you can include boiled and cooked chicken in the pasta to increase the protein level.
You can skip cheese if you do not want it too creamy and add it only in the end.
White sauce pasta is always better fresh and hot. Try having it immediately as it thickens when cold.
Nutrition Information
Serving size: 2 Calories: 250 in one cup of cheese pasta


YouTube Video of my White Sauce Pasa Recipe- Watch, share, and Subscribe to my channel. 

In Nutrition niche, I not only share recipes with a healthy twist but also some tips as a dietitian mom. See previous week’s recipes- 

Mango Mania for kids

Yummy and healthy burritos

Oats dosa with coconut chutney 

Bread Rolls

Paneer rolls

Pizza Sandwich

Red Sauce Pasta

Chicken Quesadilla

Oats pancakes