School days fly by quickly but require maximum energy and concentration from our children. Therefore, proper nutrition is a source of care and at the same time the key to successful learning. How to assemble the perfect lunchbox with delicious and healthy food that will energize for the whole day was shared with us by children's nutritionist Alisa Baseeva.
What a Proper Snack Should Look Like
"An ideal snack should combine proteins, carbohydrates, and fats. Proteins are the building blocks for a growing body and can be found in cottage cheese, meat or fish, and eggs. Carbohydrates are a source of energy, with the best options being seasonal fruits and vegetables, and berries. Fats are necessary for brain development, so to include them in the diet, add avocado, nuts, or a bit of butter to the lunchbox," says the expert.
It is important to remember that a snack should be small so as not to spoil the appetite for the main meal. Sweet sodas, candies, chocolate, and cookies with high sugar content should be excluded from the child's lunchbox. Fast carbohydrates will not provide health benefits or energy. After a brief relief from hunger, the appetite will return with a vengeance.
Examples of Healthy Snacks That Can Be Packed for School:
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Sliced fruits with a small piece of cheese;
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Vegetable sticks with hummus, natural yogurt with berries;
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A handful of nuts (if there are no allergies);
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Whole grain crispbread with avocado;
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Mini sandwiches with turkey and vegetables.
Top Ideas for a Tasty School Lunch Without Heating
A student does not always have the opportunity or desire to visit the cafeteria. In these conditions, a lunchbox with a healthy snack can be assembled. Alisa Baseeva suggested lunch ideas that do not require heating but are still nutritious and tasty.
"Let's start with the classics — juicy fruits and crunchy vegetables. An apple, pear, or a bunch of berries can easily fit in a container. For those who like to munch, carrot sticks, fresh cucumbers, or slices of sweet pepper, packed separately to maintain freshness. Nuts and dried fruits are a quick source of energy. A small handful of almonds, walnuts, or cashews makes a great addition to the snack," says the nutritionist.
For a protein boost and feeling of fullness, the expert recommends dairy products. A portion of cottage cheese with berries in a thermal lunchbox will stay fresh, while unsweetened natural yogurt in a small airtight container is an ideal option for a quick snack. Another source of protein is a boiled egg. Whether chicken or quail, it is easy to pack and can be eaten even in a 5-minute break.
Alisa: "When you want something more substantial, sandwiches or wraps come to the rescue. Assemble a mini sandwich on whole grain bread with cheese, tender turkey or chicken breast, and fresh vegetables (cucumber, tomato). Or prepare a delicious wrap with lavash, chicken, and fragrant herbs — it's tasty and convenient. And, of course, don't forget about cheese. Small portions in slices or cubes are a source of calcium and a great way to add zest to your diet."
Sweets for School: What Can Be Eaten Without Harming Health
It is not advisable to completely exclude sweets from a child's diet, but it is important to choose the right options. Assemble one of 5 options for healthy sweets for your schoolchild.
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Juicy fresh fruits and bright berries. They are a real treasure trove of vitamins and energy. They are easy to pack and enjoyable to eat during breaks.
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Tender sugar-free marshmallow. An airy treat made from natural fruit or berry puree.
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Homemade oatmeal bars. Made from oatmeal, honey, nuts, and berries, they will be an excellent source of long-lasting energy.
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Aromatic dried apples or pears without sugar, with their soft, natural taste, will be a healthy substitute for candies and chocolate.
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Refreshing fruit puree or smoothie in a bottle. A fresh, homemade drink made from favorite fruits and berries is perfect for quenching thirst and quickly replenishing energy between classes.
Full Recipes for a Long School Day
If you are wondering what to fill your schoolchild's lunchbox with but do not yet know how to prepare homemade sweets or a full meal, use simple recipes suggested by our expert. They can be prepared in a short time and without lengthy preparation.
Homemade Oatmeal Bars with Berries and Nuts
Ingredients:
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Oat flakes — 1 cup,
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Honey — 2 tbsp,
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Nuts (almonds, walnuts) — ⅓ cup (chopped),
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Dried berries or sugar-free marshmallow — ⅓ cup (finely chopped),
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Cinnamon (optional).
Preparation. Mix all ingredients until smooth. Place them in a mold lined with baking paper and press down. Refrigerate for at least 1 hour. Cut into portion bars.
Vegetable Rolls with Chicken and Avocado
Ingredients:
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Thin lavash or whole grain flatbread — 1 piece,
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Boiled chicken breast — 50 g (cut into thin strips),
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Avocado — half (mashed with a fork),
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Cucumber and carrot — cut into thin strips,
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Lettuce leaves, herbs (parsley, dill).
Preparation. Spread the lavash with avocado. Place chicken, vegetables, and herbs on the lavash. Roll the lavash with the filling into a roll and cut into pieces.
Quinoa Salad with Turkey, Vegetables, and Feta Cheese
Ingredients:
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Quinoa (cooked) — ½ cup,
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Cherry tomatoes — 5–6 pieces (cut in half),
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Boiled turkey — 200 g,
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Cucumber — ½ piece (finely chopped),
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Feta cheese — 50 g (in cubes),
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Olive oil — 1 tbsp,
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Fresh herbs (parsley, mint),
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Salt, pepper.
Preparation. Mix quinoa with turkey, vegetables, and cheese. Dress with olive oil, season with salt and pepper. Toss the salad and place it in the lunchbox.
Remember that a well-prepared school lunch or snack is not only about caring for the child. This helps to form a habit of healthy eating, which will benefit them in adulthood.
