Dietitian Meltem Demirci from SANKO University Hospital Nutrition and Dietetics Department made suggestions for preparing healthy lunch boxes for school-age children.
Dyt. Demirci said, “A lunchbox should be prepared by considering the daily energy and nutritional needs of children. In this way, both physical and mental health of children are supported.”
Reminding that the eating habits of school-age children are of critical importance both in terms of their growth and development and in laying the foundations of a healthy lifestyle that they will maintain throughout their lives, Dyt. Demirci continued as follows: “During this period, children's energy, protein, vitamin and mineral needs increase. However, children's eating habits can often be irregular and unhealthy. Therefore, it is of great importance to plan the lunchboxes of school-age children correctly. Lunchboxes are a way to ensure that children have a balanced and adequate diet through the meals they bring from home.”
Contents of the lunchbox
Dyt. Demirci shared the following information about the contents of the lunchbox: “Energy and Carbohydrate Sources: Children's daily energy needs vary according to their age, gender, physical activity level and growth rate. Carbohydrate sources in the lunchbox provide children with energy and support them to be active and focused throughout the day. Sources such as whole grain bread, whole wheat pasta and brown rice provide longer lasting energy compared to simple sugary foods. Protein Sources: Protein is the basic building block of growth and development. There must be a protein source in the lunchbox. White meat, fish, eggs, cheese, yogurt, milk and legumes are rich in protein. For example, a cheese sandwich prepared with whole grain bread, salads prepared with legumes, boiled eggs are good sources of protein. Fruits and Vegetables: Fruits and vegetables are indispensable in meeting children's vitamin and mineral needs. Colorful vegetables and fresh fruits should be included in the lunchbox. Seasonal fruits and vegetables should be preferred. Practical foods such as apples, bananas, carrot slices, cucumbers and peppers support children's immune system and provide the necessary nutrients. Milk and Dairy Products: Milk and dairy products, which are a source of calcium and vitamin D, are essential for children's bone and tooth development. Options such as milk, buttermilk or yogurt may be ideal for school-age children. For children with lactose intolerance, lactose-free milk or yogurt alternatives may be preferred.
Healthy Fats: Omega-3 fatty acids are important for children's brain development. Nuts such as walnuts, hazelnuts, almonds and healthy fats such as olive oil can be added to the lunchbox. However, nuts should be carefully selected as they may carry a risk of allergy and, if possible, cooperation should be made with the school administration.”
Lunchbox planning
Noting that it is also important to plan diversity in the preparation of the lunchbox, Dyt. Demirci said, “The lunchbox can be diversified with vegetables in various colors, different fruits, different cereals and protein sources. The lunchbox should be practical, portable and easy to consume. Foods that children can easily eat in the school environment, do not spill and do not spoil quickly should be preferred.”
Stating that in addition to healthy foods, there should also be flavors that children will love and that healthy snacks that do not contain too much sugar and salt (for example, homemade whole grain crackers, bagels or pastries made from homemade whole grain flour) can be a good option to achieve this balance, Dyt. Demirci noted the following: “Children should be involved in the preparation of the lunchbox. Children should be asked which foods they prefer and healthy options should be determined together. This will ensure that children are more conscious and willing to develop their own eating habits. A balanced diet is essential for healthy growth and development, academic success and general health of school-age children. Proper planning of the lunchbox is an important step towards meeting the nutritional needs of children.”
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