Sunday , May 16 2021

Tips on how to make a perfect lunch box from a pediatric health expert



Parents are continually encouraged to reject chips, sweet snacks and carbonated drinks from the lunch box.

The government's guidelines suggest replacing junk food for fruits and vegetables in an attempt to feed young people healthily.

But what makes a perfect lunch box?

Kate Harrod-Wild, a child-minded child, has been discussing with North Wales Live to offer advice on which foods to pack and avoid.

Professor Betsi Cadwaladr of the University Health Board, headquartered in Wrexham Maelor Hospital, said it was important to include many different food groups.


They are:

Straw foods and carbohydrates

Strawberries are a good source of energy and should be about one third of your child's lunch box. You should try to include various foods such as starch, bread, pasta, rice or potatoes as much as possible, said Kate.

Kate suggests the use of whole grain bread that provides more fiber, but also suggested that something else be offered than traditional sandwiches such as baking bread, pie bread, wrap or baget.

Breadsticks, oat cakes and stuffed crackers are practical supplements in the lunch box and can be eaten with low fat content, soft cheese or small hard cheese cakes.

Kate Harrod-Wild's Child Nutritionist gives advice on a healthy lunch box.
Kate Harrod-Wild's Child Nutritionist gives advice on a healthy lunch box.

Protein

Add some protein rich foods or sandwiches such as chicken, cheese, eggs, unpalatable meat, fish, beans, legumes and meat alternatives.

Kate said, "Protein food gives us iron and helps build muscles. Parents can use cold meat, chicken or fish or eggs, cheese or houmous for vegetarians.

"Try using less salt and less processed options."

Fruits and vegetables

Children are attracted to brightly colored fruits and vegetables and are more likely to eat them if they are ready to eat, peeled or cut into bits of bite size.

Things like apples, pears, bananas and oranges are classified as one part.

While a handful of smaller fruits such as strawberries or grapes are also classified as one part.

Parents are advised to put the salad on lids or sandwiches, make fruit salad or add a handful of sultan or dried apricot.

A lunch lunch school consisting of sandwiches with bread, cheese, apples and grapes
A lunch lunch school consisting of sandwiches with bread, cheese, apples and grapes

Dairy Products and Alternatives

Parents should include lower fat and sugary foods such as plain yogurt, Fromage Frais, or unleavened soft cheese.

Kate said that if yogurts are turned on, opt for a lower fat and sugar.

drinks

A good selection of drinks includes water, semi-skimmed or skimmed milk or pure unsweetened juice (no more than 150 ml).

Artificial insemnts are used by Kate Harrod-Wild Child's Childrens Hospital at Wrexham Maelor Hospital to remind people of healthy food for lunch boxes.
Artificial insemnts are used by Kate Harrod-Wild Child's Childrens Hospital at Wrexham Maelor Hospital to remind people of healthy food for lunch boxes.

What to avoid

Kate said, "Be careful with things like chips, biscuits and cakes because they are more fat and sugar alternatives and can contribute to obesity and bad tooth health.

"We recommend that you make them sometimes an option, not always.

"See how you have three or four options in the lunch box."

"Giving too many choices could cause the children to overcook everything and overweight."

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