With the start of the new school year upon us, we invest a lot of time and thought into the question: What should we prepare for their school meals? First of all, let’s emphasize how important it is to provide our children with nutritious breakfasts that support their growth, health, and concentration throughout the day. Preparing balanced lunch boxes contributes not only to physical health but also to children’s mood and academic performance.
Our golden rule in the preparation process is to ensure the inclusion of the main food groups in the lunch box:
Proteins: Such as eggs, tuna, cheese, legumes, or tofu, which help build tissues and provide a feeling of fullness.
Complex carbohydrates: Like whole wheat bread, which provide sustained energy.
Healthy fats: Such as avocado, tahini, olive oil, and nut butters (natural peanut butter, almond butter, etc.), which contribute to brain development and encourage a sense of satiety.
Fruits and vegetables: Varied in colors, providing vitamins, minerals, and dietary fiber.
And what about snacks and sweets?
Research indicates that the consumption of snacks high in sugar and saturated fat is common among children, especially in the afternoon. This can be addressed by providing healthy alternatives such as fresh or dried fruits without added sugar; natural yogurt with fruit; homemade granola bars; and even muffins, pancakes, or cookies made from nutritious ingredients.
Additionally, studies show that when children participate in choosing and preparing food, they are more likely to eat it. Therefore, it is important to allow children to choose between several healthy options, involve them in preparing sandwiches or cutting vegetables, and even spend a little time packing the food in colorful and appealing containers.
How to deal with picky eating?
Picky eating is common in preschool and elementary school ages. To encourage dietary variety, it is recommended to offer new foods alongside familiar ones and to use a dip box, such as hummus or yogurt, for dipping vegetables. Equally important, avoid pressure or coercion. Offer the food again later.
And now a practical recommendation – examples of balanced lunch boxes:
Box 1: Whole wheat bread with cottage cheese, sliced cucumber, apple.
Box 2: Whole wheat tortilla with an omelet, colorful bell pepper, banana.
Box 3: 2 banana muffins, halved cherry tomatoes, halved grapes.
In conclusion, preparing healthy and balanced lunch boxes requires planning, but the health and cognitive benefits for children are significant. Combining the main food groups, avoiding snacks and sweets, involving children in the process, and handling picky eating sensitively can make school meal time a positive and nutritious experience. Wishing you success in the upcoming school year!
The author is a clinical pediatric dietitian at Maccabi Healthcare Services, Southern District