Renata Guirau, Oba Hortifruti nutritionist, teaches you how to make your snack balanced and attractive
Have you ever stopped to think that school cafeterias account for, on average, 20 to 40 meals a month? Often, of the five meals a child eats during the day, two will be at school. “That’s why it makes all the difference to plan well the preparations that the little ones will bring to school,” says Renata Guirau, nutritionist at the Long live Ortifrutti.
Renata explains that the snack must contemplate three pillars to be healthy and nutritious.
- It must be safe to avoid food poisoning.
- It must be balanced to provide the nutrients your baby needs.
- And, of course, you have to please the little ones to encourage them to eat.
Check out the tips for following these three recommendations:
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How to store lunch in your lunch box
- Use thermal containers for lunch, in good condition and insulated.
- If necessary, use gel ice to ensure a better temperature until consumption. There are colorful options with various formats that kids love.
- Drinks can be stored in thermoses, both hot and cold, for safer storage.
- If the child is at school all day, the ideal is to use the most perishable objects in preparations to be consumed in the morning.
- Always use tightly closed containers so that liquids do not leak and prevent the spread of the meal.
How to assemble a nutritious packed lunch
- Avoid foods like ready-made cakes, ultra-processed breads and artificial juices, which are loaded with additives and sugars.
- Always include a vegetable option, which can be fruits, cherry tomatoes, cucumber sticks, baby carrots, boiled corn.
- It’s important to always have a protein, such as cheese, yogurt, quail eggs, homemade pates, or recipes that contain these ingredients.
- A food rich in carbohydrates will give the child the energy he needs to face the day well. Artisan breads, tapioca, bread sticks, Swedish bread, pita bread, cheese bread, pancakes, and homemade pies are great options.
- Put items that the child is used to eating at home so that he can eat well at school. If he doesn’t eat any food groups, it’s best to stimulate her when he’s with his family. The idea is always to encourage healthy eating, but without pushing too hard to create a bad relationship with food.
How to create an attractive lunchbox for kids
- Use creative containers to store the snack. Colorful pots with different shapes are allies to arouse interest during meals.
- The colorful and patterned napkins make the preparation more creative and even the little ones like them.
- The children’s forks, with animal or geometric shapes, help in the consumption of chopped fruit and transform the snack into a game.
- Cutting food into different shapes is also a good option. Round sandwiches, star-shaped fruit, heart-shaped cake, for example. You can use your cutters or improvise with what you have around the house.
- Feeding someone is a form of affection, which is best expressed with little notes inside the lunchbox. It is worth wishing good morning, drawing a picture or writing a message. Use colored paper and get creative.
- Practical and healthy recipes for children’s lunchboxes
Strawberry Juice with Coconut Water and Mint
Ingredients:
- 200ml of coconut water
- 6 ripe strawberries
- 2 mint leaves
Method of preparation:
Blend everything in a blender or mixer and place in a thermos until ready to consume.
Spherical fruit salad
Ingredients:
- nice papaya
- Watermelon
- yellow melon
Method of preparation:
With the help of food dough, make colored balls with each of the fruits. Put in a jar with a lid and good insulation. Store in a thermal lunch box, with gel ice, to ensure that the fruit remains fresh until consumption.
Whole grain apple muffins
Ingredients:
- 1 teacup of oatmeal
- 1 teacup of wheat flour
- 1 cup of chopped apple
- 2 tablespoons of coconut oil or butter
- 1 tablespoon of baking powder
- 200 ml of whole or vegetable milk
- 2 eggs
Method of preparation:
In a bowl mix well the oatmeal, wheat flour, butter or coconut oil, milk and eggs. Add the yeast and mix again. Add the chopped apple to finish. Pour the mixture into the cupcake molds and bake for about 20 minutes in a preheated oven at 180 degrees.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
