With the return to school, parents again face the question what to put in the lunch box. How to prepare a colorful, nutritious, creative and beautiful box that does not require much effort. Emily Carter, a clinical dietitian and consultant for a dairy company, explains what is important to notice and answers all the questions.
The school year has already begun and the children have returned to the classroom, and the eternal question returns with them what will we eat during the morning break. Often this is a challenging mission. The need to balance what is important nutritionally with what is fun for children can create tension between parents and children. Emily Carter, a clinical dietitian and consultant for a dairy company, presents the lunch box as an easy way to add variety and solve the dilemma.
What is the advantage of the lunch box.
Children eat with their eyes and therefore appearance is also important. The lunch box provides the aesthetic need of children to eat something neat and organized not messy or touching each other. From the nutritional aspect Carter explains that the division helps us understand that we need not only the sandwich but also a vegetable or fruit. We want the child to enjoy eating and to apply healthy eating and a lunch box makes eating fun. From the environmental aspect it is more ecological to use a reusable box.
Is it complicated to prepare a lunch box.
On the contrary. If we want something simple and easy that does not require much effort the lunch box answers all needs. The main obstacle Carter explains is perceptual. Parents think preparing a lunch box is an effort that adds pressure in the morning routine but it is not. Planning can save time. You can decide with the children at the beginning of the week what they want to eat on each day or plan the night before and save the morning hesitation.
How do we prepare the box.
Like everything in life the lunch box is divided into three. Carter explains that the lunch box needs three elements proteins carbohydrates and a vegetable or fruit. In the first category are the proteins such as cheeses in all their kinds eggs and tuna. Cheeses are an excellent source of protein and calcium. Proteins are the food group that contributes the most to feeling full which is important when children still have a school day ahead. You can also get calcium from tahini broccoli cabbage and sardines.
Which proteins can be added to the box.
Cheese in all kinds yogurt eggs in any preparation and tuna. One of the recommended cheeses and popular among children is American cheddar which is a quality source of protein. One slice of cheddar provides about a third of the daily recommended amount of protein for ages four to eight. It is also rich in calcium about 200 mg in a slice which is twenty percent of the daily recommended amount. Calcium does not get damaged by heat so its nutritional value stays even as part of toast or pizza.
The second group is the carbohydrates. This includes bread of different kinds but not only. Muffins or vegetable pies can also be a great solution. Carbohydrates provide energy Carter explains. If preparing a sandwich or adding crackers it is recommended to choose whole wheat flour which contains dietary fiber and more vitamins.
The third group is probably the challenging one vegetables and fruits which are a source of vitamins minerals fibers and other essential components. It is recommended to include them in every meal. Some vegetables and fruits last better during the day and have a crunchy texture such as cherry tomatoes baby vegetables carrots or grapes which stay fresh better compared to a banana.
How to present vegetables and fruits in a fun and appetizing way.
This is the time to be creative. The lunch box allows creativity and playfulness and can be a small work of art easily. Social media is full of ideas to turn vegetables into faces and bread into dinosaurs. There are no rules for decoration. You can roll slices of yellow cheese the protein cut the bread the carbohydrate into a heart shape and turn carrots into stars and cucumbers into flowers. Children eat with their eyes and the appearance of the food in the box is significant for enjoyment.
There are plenty of ideas online from all over the world. It is worth watching and getting inspiration.
What to prepare for a child who is tired of sandwiches.
Sometimes it is easier to prepare a deconstructed sandwich inside the lunch box. For example crackers cheddar cheese cut into sticks or mozzarella sticks with a vegetable. Another option is cream cheese or cottage cheese in a small container next to whole wheat crackers or pretzels. This adds playfulness that children like.
What do we do if the child wants only a chocolate spread sandwich.
Set expectations and agree on a sweet spread only once a week. Another option is peanut butter and honey tahini and date syrup yogurt with fruit or pudding in addition to the sandwich. You can use cubes of watermelon melon or orange slices or add cherries that give a lot of color to the box.
What is the recommendation for children with celiac or lactose intolerance.
Gluten free bread or rolls. You can also use potatoes or sweet potatoes instead of bread. For proteins eggs tuna or cheeses are fine because they do not contain gluten naturally. For children sensitive to lactose the recommended cheeses are Bulgarian cheese yellow cheese or mozzarella because they do not contain lactose.
What do you recommend for vegetarian or vegan children.
A plant based protein substitute made from soy or tofu for example soy cheeses. You can prepare an omelet from chickpea flour or from tofu.