Children need essential nutrients to grow healthy, so they should take healthy snacks to school because the brain can better capture the information it learns in the classroom, with better school performance. However, the time for recess needs to be tasty, fun and attractive and for that reason, here are some great suggestions of what the child can take inside the lunch box.
Examples of healthy snacks for the week
Some examples of snacks to take to school can be:
- Monday: 1 slice of homemade orange cake with natural orange juice; Tuesday: 1 bread with jam and 1 liquid yogurt; Wednesday: 250 ml strawberry smoothie with 10 g almonds or raisins; Thursday: 1 bread with cheese or turkey ham and 250 ml cow's milk, oats or rice; Friday: 2 toast with cheese, 1 carrot cut into sticks or 5 cherry tomatoes.
In addition to making these healthy combinations, it is important to put a bottle of water in the lunchbox because hydration is also important to be attentive in class.
To see these and other excellent options for your child's lunchbox, watch this video:
What foods to take in the lunch box
Parents should prepare the lunch box that the child should take to school, preferably on the same day so that the food looks good at snack time. Some options are:
- Fruits that are easy to transport and that do not spoil or crush easily, such as apple, pear, orange, tangerine or natural fruit juice; Bread or toast with 1 slice of cheese, turkey ham, chicken or a coffee spoon of jam without sugar; milk, liquid yogurt or solid yogurt to eat with a spoon; dried fruits separated in small packages, such as raisins, walnuts, almonds, hazelnuts or Brazil nuts;, salt or other ingredients that are not suitable for children's health; Simple cake, such as orange or lemon, without filling or topping can also be a healthy option.
What should not take
Some examples of foods that should be avoided in children's snacks are fried foods, pizza, hot dogs and hamburgers, which have a lot of fats and are difficult to digest and can impair learning at school.
Soft drinks, stuffed cookies and cakes with filling and icing are rich in sugar, which makes the child hungry again shortly after recess and this increases the irritability and difficulty in concentrating in class, and therefore also should be avoided.
