Nutritious Lunches for Preschool and Elementary School
Does your family start the morning with a sandwich and lunchbox lineup? In most Israeli homes, the morning begins with the routine of preparing sandwiches and lunchboxes for children, for preschool, elementary school and even for work. To be honest, the preparation of breakfast requires time, energy and creativity. Every child has personal preferences and restrictions (some children have allergies and some children in preschool, or their friends have allergies). Also to be considered is the availability of the products at home. What does the recommended lunchbox contain? All details are in the article below.
Studies found that a nourishing and healthy breakfast helps improve the ability to focus and study, improves achievements and helps create a healthy lifestyle, which will have an affect later in life.
What sandwiches and lunchboxes should contain
Whole grain bread
Bread made of whole grain is rich in dietary fiber and contains vitamins and minerals. The carbohydrates in whole wheat bread, whole rye, and so on, are absorbed more slowly, contributing to the sense of satiation and improving the attention span. Bread should ideally be bought from a known bakery, and if you must purchase packaged bread, then the bread should have as few unfamiliar ingredients as possible, such as stabilizers, emulsifiers, enzymes, etc. Look for the green label on the package as well as the Efsharibarri symbol.
Daily consumption of whole wheat bread can lower the risks of illnesses such as gastrointestinal cancer, cardiovascular disease, hypertension, diabetes and more.
Fruits and vegetables of all colors
Fresh fruit and vegetables are a significant component in a healthy, quality diet. They are rich in dietary values: vitamins, minerals, water, dietary fiber and other beneficial ingredients. They can be included in sandwiches or beside them. The colorful addition of fruits and vegetables will spark interest in the sandwich and stimulate the desire to taste and enjoy food.
Small tip: try to avoid wet vegetables such as tomatoes, which will be absorbed in the sandwich and make it less flavorful.
Raw food rich in protein or healthy fat
The role of fillers and spreads in sandwiches is to provide protein or healthy fat but also to create interest and flavor. Tofu, eggs, lentil omelet, tuna, tahini, hummus, peanut butter and avocado are excellent examples of healthy, rich spreads that children love. For diversity and flavor, you can use pesto spread, olive tapenade, sun-dried tomato spread and other spreads.
Water
The Ministry of Health recommendation for children and adults is to drink plenty of water throughout the day. We should therefore explain to children the importance of drinking water (and not sweetened beverages), provide them with a "cool" bottle, and encourage them to finish the bottle. This will also allow us to follow the quantity of water they drink throughout the day. It is important to adjust the quantities of water based on the weather and extent of physical activity, and when the child is sick.
Recommended daily water intake – by age:
- Children age 4-8 years: 5 cups of water.
- Children age 8 or older: 8 cups of water per day.
Not only sandwiches
Some children do not like sandwiches. If this is the case, create alternate solutions that include the same dietary values that would have been provided through a sandwich. Here are some examples:
- Hard-boiled egg, sliced.
- Quiche.
- Tofu cubes.
- Whole wheat pasta.
- Whole wheat or flourless vegetable muffins.
- Tortilla wraps with various fillings.
- Baked patties containing vegetables and legumes.
- Tuna salad.
- Whole grain crackers and dips such as white cheese, hummus, tofu spread, tahini and more.
Bon appetite!
Variety in the lunchbox
Children are curious, yet they can be picky. Diversity and creativity in the lunchbox, as well as the consumption of foods in various colors, can help pique interest in healthy food and prevent boredom. Gradual exposure to various and healthy food will help children acquire healthy and nutritious habits.
Small tip for an excellent morning
Small tip for an excellent morning
Add a small note, drawing or colorful sticker to the lunchbox that will put a smile on the child’s face.
A healthy sandwich begins with whole wheat bread
https://www.youtube.com/watch?v=IIgufHjnjqQ