What foods should be sent to children’s lunch boxes? Health

[ad_1]

Contents

In protein:Carbohydrates:Healthy fats:Simple and delicious recipes Healthy Brownies Morning Snack Quick, nutritious and delicious breakfast Yogurt Bowl We are what we eat Expert response

A healthy diet provides children and adolescents with all the essential nutrients they need for normal physical and cognitive growth and development. Likewise, a varied diet can maintain a balanced microbiota and strengthen the immune system, among other benefits.

Nutritionist and healthy cooking expert Ana Belén Bermúdez explains that to get the most out of food, a good diet must have the right balance and sufficient amounts of three essential nutrients: protein, carbohydrates and healthy fats.

In protein:

Experts recommend including options such as chicken, tuna, cheese, eggs or yogurt. Two examples of practical preparations to take to school are chicken or cheese rolls with vegetables. Or protein pancakes, which provide energy and help physical and intellectual performance.

Carbohydrates:

Fruits are always a must-have in the lunch box of children at home because they are rich in micronutrients such as vitamins and minerals in addition to being a source of carbohydrates. However, nutritionists recommend choosing non-perishable foods such as apples, bananas or pears. Red fruits and citrus are also good alternatives.

Other options in the diet recommended by experts include green bananas, cassava and oats, which are delicious and easy to prepare.

Healthy fats:

Walnuts, almonds, and pistachios top the list of nutritionists’ favorite nuts. Similarly, dehydrated fruits, such as raisins, are recommended. Both contain a high amount of antioxidants, protein, and key nutrients for maintaining an overall healthy life.

Simple and delicious recipes

Healthy Brownies

raw material:

2 ripe bananas
2 eggs
¼ cup cocoa powder, unsweetened
Peanut Butter
60% cocoa chocolate chips
Optional: Stevia to taste

Prepare:

Mash the bananas.
Mix remaining ingredients except peanut butter.
Finally, just add the peanut butter.
Place in an air fryer at 180 degrees Celsius for 12 minutes, or in the oven at about 180-200 degrees for about 18-25 minutes.

Morning Snack

raw material:

3 slices of Serrano ham
This mozzarella cheese
1/2 mango
Arugula leaves
Sprinkle with sesame seeds for garnish

Prepare:

Peel half a mango and cut into strips.
Place a slice of mango, mozzarella cheese and a few arugula leaves on each slice of ham and roll up.
Just sprinkle some sesame seeds on top and serve.

Quick, nutritious and delicious breakfast

Yogurt Bowl

raw material:

Greek yogurt
strawberry
Grape
oat
blueberry
Peanut Butter

Prepare:

Pour in Greek yogurt.
Add a handful of strawberries, grapes, and blueberries.
Add a tablespoon of oats.
Add a few teaspoons of peanut butter.

Don’t forget to drink water

Experts believe that children, teenagers and adults should drink at least two liters of water every day. This will allow the body to absorb essential nutrients, eliminate toxins and gain other benefits.

Favorite fruit

Guinea/Banana: High in carbohydrates, potassium and vitamins. Helps control energy intake and electrolyte balance.

Red Fruits: Strawberries, raspberries, or blueberries. They are high in antioxidants, which can help reduce exercise-induced cell damage. They contain vitamin C and a lot of fiber.

Tangerine: They will help you recover from wear and tear on your body thanks to their high vitamin C content. Likewise, it is important for immune health.

We are what we eat

Expert response

Ana Belén Bermudez, Nutritionist

For nutritionist and healthy recipe expert Ana Belén Bermúdez, nutritional balance is key if we want to enjoy good health and get the most out of the food we eat.

This is no different for children and teenagers. Throughout the stages of physical and cognitive development, your diet must include the three essential macronutrients. “The ideal choice is always to include carbohydrates, protein and healthy fats,” explains the expert, who also recommends consuming fruit regularly and getting enough rest.