The start of the new school year means a return to the daily hustle and bustle, going to drop off the children at school, supporting homework, bathing at the end of the day, but also the routines of preparing snacks. It can be a challenge, but it is fundamental, therefore, to educate children in the sense of creating healthy lifestyle habits, because the ones they develop today are the ones they will adopt in the future.
Healthy eating is directly related to school performance, and according to a study carried out by the World Health Organization, foods rich in sugar or fat and those with low nutritional value are associated with serious health problems such as obesity, diabetes and hyperactivity.
In this sense, the fruit delivery platform Maria do Pomar explains how to avoid headaches by creating a balanced school lunch box:
1. Thermos lunch box, light and easy to transport – A thermal lunch box, light and easy to transport is ideal to make life easier for kids, since they themselves are already loaded with school supplies. Considering that the snack is eaten throughout the day, it is the best container to keep food fresh.
2. Put a product from each food group in the lunch box – To replenish the energy between the classroom and the games, the lunch box must contain a portion of protein, such as yogurt, carbohydrates, such as wholegrain bread, vitamins and minerals present in the vegetables and fruit (always in season) and liquids to hydrate, such as water or natural juices. Always avoid juices with added sugars.
3. Prepare the lunch box the night before – To save time in preparing meals, the ideal is to do it the night before as long as the food is well conditioned. A good suggestion would be to ask kids for help, for example choosing which fruit they want to take the next day, making them more aware and autonomous of their choices.
4. Include healthy snack options – Peanut butter with apple, dehydrated fruits, mixed nuts (without sugar or salt) are good suggestions that, in addition to being healthy, satisfy for a long time and are a good alternative to cookies or to sugary cereals.
5. Choose children’s favorite foods – It is important to choose products that kids like and that they are used to eating at home, but it is necessary to escape the routine from time to time, introducing new foods that arouse the interest of the youngest.
Using colorful tupperware, putting labels with phrases, are simple ways that can help break the routine and motivate the little ones to eat better.
Each child has different needs or even pathologies such as intolerances or food allergies that may require another type of follow-up, where the help of a professional is often necessary.