Tips for Putting Together a Healthy Lunch Box for Your Child

We put together suggestions to help parents at that time and a menu prepared by a nutritionist.

If you have a young child, know that it is part of the week’s routine to plan and organize the foods that they will eat at school. Not always putting together a healthy lunchbox that pleases the kids is an easy task, but with some tips this process can become simpler.

To give strength to parents at that time, we gathered with the help of nutritionists Ariane Bomgosto , from Rio de Janeiro, and Gislaine Donelli , from Empório da Papinha, suggestions to put into practice when preparing the food that will be taken to the college. Check below:

1. Involve Your Child in the Process:  this means taking him to the grocery store or the fair to shop and call him to set up snacks – always explaining the benefits of each food. These attitudes make it, from an early age, learn to have autonomy and in the future can make the best food choices.

2. Choose Practical Foods:  this is not only to make it easier to set up a lunch box, but also to offer simple choices for the little ones to consume in the school environment. “Fruits can be shipped already cut and shelled – as in the case of mango and kiwi,” exemplifies Gislaine.

3. Abuse of Creativity:  a pet sandwich, fruits cut into fun shapes … Today, many parents share photos of the dishes they make for their children on social networks . Inspire yourself in these recipes and create options that are visually appealing.

4. Do Not Be Afraid to Insert New Foods:  run away from the obvious and enjoy school snacks to present different things. The nutritionist Ariane points out that this is the best way to expand the look and even the taste of the child, who will be open to experiment with different flavors.

5. Think About the Weekly Menu:  Plan in advance the meals that will be part of the child’s lunchbox during the five days of the week. Believe: Maintaining a schedule is the best way to offer nutritious food.

6. Forget the Industrialized:  leave aside the juice box, the crackers and the salgadinhos, because none of this adds nutritional value. ” Do not have food at home that you already know you do not want to offer to your child, because at the time  of the  rush you end up getting the most practical and less healthy,” warns the nutritionist of Empório da Papinha.

7. Be the Example:  yes, children mirror their parents all the time. So how about calling the little one to help you prepare the snack you’ll take to work? In this way, he will see that healthy habits are part of the routine of the whole family and that not only should he eat well in school.

8. Prefer Natural Foods:  such as natural juices and even fresh fruits. “Chestnuts, dried fruits with natural yogurt and granola are a good alternative for dessert. These little substitutions will help your child grow healthier, “says Gislaine.

9. Never Stop Talking:  we may underestimate the small ones because they believe that they will not always understand the dialogue, but this attitude is not correct. In addition to the practical experience of preparing the snacks, it is worth presenting cookbooks and using playful examples to talk, for example, about the cuisine of each country.

Food preferences vary according to some factors, such as the family’s routine and the cultural habits it follows, but it is crucial to keep an eye on what is consumed by the little one – even because healthy habits are still created in the childhood.

“No food should be labeled as banned. The most efficient is to explain that there are foods for different times, that is, some are for the day to day, while others are more suitable for the weekends or parties, “explains Ariane Bomgosto.

Despite this, some options are not recommended and should be left out of children’s lunch boxes. The specialist listed what they are:

– Processed and ultraprocessed foods with no nutrients in their composition(such as snack foods)

– Industrialized beverages (such as soft drinks and box juice)

– Candies with chemical additives and excess dyes (such as candy, jelly beans, lollipops)

– Sausages (such as ham, salami or turkey breast in excess)

– Products light or diet 

– Fast-food (like pizzas and sandwiches sold by large chains)

Suggested Menu

The nutritionist Ariane Bomgosto put together this suggestion of food that can be taken to school: 

Day 1: Cheese Omelet Mines with Oregano

Day 2: Oatmeal tapioca cups stuffed with banana and cinnamon or minas cheese with fruit jelly

Day 3: rice cracker or whole wheat bread topped with melted cheese, fruit jelly or peanut butter

Day 4: fruit in sticks with cheese squares

Day 5: Creamy avocado pudding with yogurt and chestnut dressing

Day 6:  cassava or sweet potato discarded with olive oil and seasoned with herbs (rosemary, oregano, basil, parsley, chives)

To drink: 

Powerful Mil shake:  You’ll need yogurt , vegetable milk (almonds, nuts, hazelnuts), coconut water or whole grape juice. To give color, add 1 or 2 fruits and top with a pinch of homemade granola , grated coconut , nuts , almonds or hazelnuts.

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