While the value of nutrition is great at every stage of life, this importance increases in the age of development. Adequate and stable nutrition of the developing child will affect his school performance, being a healthy individual, and leading a quality and healthy life in the following periods
It is necessary to take real steps in order to gain correct eating habits from the first years of life. Usually, after a proper eating habit, when the school age starts, the child’s eating habits begin to change. Unhealthy snacks standing in the school canteen become more attractive to the child. In particular, it is not possible for children who spend a full time in school to make a real choice for their nutrition. And some mistakes are made in nutrition. For example, the most important mistakes made are the inability to consume enough vegetables and fruit clusters that provide vitamin and mineral support and give a feeling of fullness at the same time, the tendency to foods that we call junk food with high sugar and fat content, the increase in consumption of ready-made fruit juices and acidic beverages. In order to prevent this situation, healthy snacks or main meals prepared at home can be seen as a savior.
Healthy snacks prevent your child from getting unhealthy foods from the canteen. The prepared lunch box prevents problems such as obesity-weakness. It contributes to the age of development by completing the daily needs in the most real way in one-on-one time. Even the school success of a child with a healthy body is positively affected. In this form, it is possible to gain healthy eating habits over time and to continue into adulthood.
There are some issues that we should pay attention to while preparing the lunch box. These include not adding perishable foods to the bag, placing packaged products in the lunch box, which is one of the most common mistakes. It is difficult to preserve meat cluster artifacts in high ambient temperatures for a long time. For this, heat-insulated containers can be used as a precaution.
It is one of the foods that we often come across in the lunch box of packaged products, which are mostly loved foods in childhood. Individuals with a family history of diabetes should be more careful, especially against packaged products. Because these artifacts can disrupt insulin metabolism by causing rapid increases in blood sugar. Packaged artifacts have high power. In addition, it does not provide a feeling of satiety. Therefore, it causes the consumption of more than the requirement.
So what should be in the lunchbox?
There should be variety in the lunch boxes you prepare for your child. Variety can be achieved by consistently adding cereal clusters, dairy products, meat clusters, fruit and vegetable clusters in the lunch box. Just like, preparing meals from different foods instead of one-to-one foods every day will make it easier for your child to consume healthy foods prepared for him without getting bored with his lunch box. Of course, it is valuable in visual presentation for children. It can make the food in the lunch box more enjoyable.
-Fruit; fruits provide vitamins and minerals that we need, together with strengthening the immune system. It has an impact on children’s performance at school. At the same time, it prevents frequent illnesses by affecting the immune system. For example, 1-2 servings of fruit daily; Fruits such as 1 apple and 1 banana can take their place in the lunch box.
-Dried fruits should be included in our daily diet as they have high levels of vitamins, minerals and pulp, as in fruits.
– Useful nuts such as walnuts, almonds, hazelnuts; useful and essential vegetable oils should definitely be taken in reasonable amounts during the day for a child in developmental age.
-Seasonal raw vegetables such as greens, cucumbers, tomatoes, and salads contribute vitamins-minerals that are beneficial for us as in fruit. Thus, it strengthens the immune system and makes your child more resistant to diseases. In addition, it provides a feeling of fullness, making it a real choice, especially for children at risk of obesity. In order to ensure healthier consumption of this set, it is appropriate to wash it well and to put it in the lunch box as a whole without chopping. There will be vitamin losses in the vegetable fruit cluster that is divided or chopped.
-Milk and milk works; every child in the developmental age should take milk works in sufficient dimensions daily. In particular, calcium will help protect bone health. A healthy beverage alternative can be created by adding daily cans of milk, kefir or ayran to the lunch box.
– Let’s avoid putting delicatessen items such as salami and sausages in our home made sandwiches or toast; our home made sandwiches.
-Low sugar fruit compote can be considered as an alternative to fruit juices.
-Water; water also has a valuable place in a real eating habit. It is valuable that we make water, which we regard as the healthiest beverage, a habit for our children. The amount of water that a school-age child should take daily is approximately 1.5 liters.
-Breakfast; cheese, eggs, olives, bread, baked egg and cheddar bread, etc. It is very valuable for your child to have a nice breakfast at home. If there are days when he can’t have breakfast, alternative foods should definitely be prepared in the lunch box. Even when you go to school by eating breakfast, the breakfast option can also be in place of lunch.
-Crepe can be prepared with vegetables, cheese, spinach or plain. It can be added to the pancakes from the options that are both nutritious and loved by your child.
– Oatmeal cookies and cakes; if we want to make a healthy pastry, cakes and cookies can be prepared using oat or whole wheat flour with low-fat or fat-free, and using natural foods such as honey and molasses for sweetening.
For students who stay at school all day, it can be added to the lunch box by paying attention to the storage conditions and alternatives such as rice-pasta, vegetables-meat meals in sufficient portions.
In order for our children to have a faultless eating habit for a lifetime, we must first regulate our own eating habits. The child in the developmental age will take his parents as an example in nutrition, as in every bet. With a true eating habit, diseases such as diabetes, heart disease and obesity can be prevented, and parents have a big job in this regard. It is possible for us to maintain the same diet at school by offering healthy options so that they can continue their correct eating habits throughout the school period. Even if school meals are provided, definitely prepare a healthy middle meal for your child to snack in the middle. I think our offers on what should be in a healthy lunch box will help you.
