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Journalism of Courage
Neena Gupta keeps it extremely candid and honest on her social media, whether sharing life advice, experiences, hacks, or cooking techniques. In keeping with this, the actor recently shared a recipe for a ‘roti roll’ that she likes to carry with her while traveling to airports. Calling herself a “shorts-wali desi girl,” she discussed how most food available at airports tends to be overpriced and not the healthiest, adding that she prefers to carry her own tiffin box.
Sharing how to make it, she said she wraps a mixture of potatoes, paneer, onions, capsicum, and tomatoes in a roti—a dish that satisfies her cravings while waiting to board her flight.
Reflecting on Neena Gupta’s suggestion, Deepalakshmi, a registered dietitian at Shree Balaji Medical College, Chennai, told indianexpress.com that carrying a homemade meal, such as the roti roll suggested by the actor, can be far healthier and more practical than relying on airport food.
“Her version, made with roti, potato, paneer, onion, capsicum, and tomato, strikes a good nutritional balance. The roti provides complex carbohydrates and fiber for sustained energy, the potato adds quick fuel and potassium, the paneer supplies protein and calcium for satiety, while the vegetables bring vitamins, antioxidants, and fiber to support digestion and immunity,” she detailed. Together, this makes the roll a wholesome, travel-friendly option.
Adding that most airport food is calorie-dense and nutritionally poor, Deepalakshmi continued, “Burgers, fried snacks, and packaged meals are often made with refined flour, excess salt, unhealthy fats, and preservatives. These may fill you up but can leave you bloated, sluggish, and dehydrated during travel.” She shared that a homemade roll is lighter, hygienic, portion-controlled, and cost-effective — qualities that matter when you are on the move.
The expert suggested packing simple homemade foods, such as vegetable wraps, idlis, dhokla, poha, or upma, which work well. Portable snacks, such as roasted chana, makhana, nuts, fresh fruits, or homemade energy bars and laddoos made with dates and oats, are also convenient and nourishing.
Elaborating on the benefits of carrying food from home, she said that travelers can stay energized, avoid discomfort, and skip the expense and heaviness of processed airport fare.
However, Deepalakshmi pointed out that some healthier options, such as roasted chana, peanuts, trail mixes, energy bars, and dried fruits, might contain excess salt, sugar, or oil. “Be mindful and opt for safer options like unsalted nuts, plain roasted chana, fresh fruit cups, yogurt, whole-grain sandwiches, or clear soups,” she recommended, while encouraging reading food labels to avoid consuming unhealthy food.
Home-cooked meals are often considered a healthier option than eating out. However, according to the latest dietary guidelines by the Indian Council of Medical Research (ICMR), these meals can still be unhealthy if they are prepared with excessive amounts of fat, sugar, or salt. Discover if you are making these common mistakes while cooking at home.
