Your child’s lunchbox, for school or kindergarten, must always please your child and it must be healthy, fresh, nutritious, resistant to high temperatures and always different. However, some parents are often on hurry in the morning, or lacking ideas, and prefer to give money to their kids to buy themselves whatever they want. Before showing you our recommended 3 foods that should be in your child’s lunchbox, we need to talk a little about a clinical study conducted in 2014 in which the nutritional experts surveyed for the parents’ opinion regarding the consumption of fruits and vegetables, especially in children:
- 6 out of 10 moms think that children should not consume more than 3 servings of fruits and vegetables daily
- over 30% of parents eat fruit at most twice a day
- only 17% of the respondents have heard that fruits and vegetables should be consumed 5 times a day
For a harmonious development of your child, it is very important to know the so-called food pyramid recommendations according to your child’s age. There is also an ideal calorie calculation adapted to childhood by age and sex of the child, which will ensure a harmonious and healthy development.
Food education by example!
Adult involvement in the child’s life is decisive because the little one does not always have to decide alone or to figure out by themselves, from their own experiences, what is healthy or unhealthy. Some studies show that the more educated parents are choosing to home-school their children aged between 3 and 6 years.
Then it is important to implement meals schedule at an early age, since a meals schedule, well structured, and composed of 3 main meals and, ideally and additional of two snacks, will form the basis of a healthy diet in adulthood. In this respect, delivering the correct information to parents, grandparents, educators and all those involved in the raising, training and the education of children is the first step to success. 3 foods that should be in your child’s lunchbox.
To meet the requirements of quality and healthiness of the lunchbox ( healthy, fresh, nutritious, resistant to high temperatures and always different), we can choose between:
1. Meat Sandwich, Eggs, Cheese, and Vegetables.
An important source of slow-released carbohydrates, thus generating energy, is the bread, which must necessarily contain fibers and seeds. Exclude bread made of white flour! Add a good source of protein, such as meat or baked fish, homemade liver pate, cottage cheese or feta cheese. You can also add eggs, boiled or scrambled eggs. Do not add processed cheese or processed meat.
Ideally, adding vegetables will offer a valuable source of fibers, minerals, and vitamins.
Also important is the size of the sandwich. Using only a slice of bread, instead of the regular two slices, will offer a lower amount of calories, such a sandwich wouldn’t exceed 200 calories.
2. Yogurt with fresh fruits.
It is a special combination of animal proteins found in yogurt and the sugars of the sweet fruits. Do not give your child those little fruit yogurts sold in supermarkets, because those have a high amount of added sugar, additives and preservatives that cancels the benefits of the fruits. Slice your child’s favorite fruits and add them to plain yogurt.
3. Mix dry fruits or nuts with fresh fruits.
Oleaginous fruits types, such as nuts, hazelnuts, cashews, or pistachios contain essential oils that are very healthy and of very good quality. These essential oils ensure the proper growth and neurological development of your child.
In addition, this dry fruits and nuts contain fibers, which are necessary for any balanced diet, and to combat constipation, which is a frequent condition among children who have a sedentary lifestyle or improper hydrate.
Combined with fresh fruits, which give energy, this mix is ideal as a snack at school, instead of croissants, pretzels or other foods with unhealthy nutrients, which, corroborating with a sedentary lifestyle will lead to overweight or infant obesity, and, later in the adulthood, to cardiovascular diseases and metabolic disorders.
Those are our recommended 3 foods that should be in your child’s lunchbox. In fact, we offered you 3 meals ideas and more than 10 ingredients for you to play with and combine in different manners so your child will eat differently every day and we bet your kid will enjoy his lunch.
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