Are you stuck on deciding what to put into your kid’s lunch box? You want to use cool healthy ingredients but feel like you’re running out of ideas? The internet is full with many brilliant ideas and recipes that can help you in preparing the lunch box for your kid.
The most important thing is to have healthy ingredients, but different people have different opinions on healthy food. Some will say eating a lot of fruits and veggies is healthy and for others, healthy means eating a lot of dried fruit and grains.
For some, anything that is natural is healthy, and for others, sugar and fat content are important indicators how healthy that particular food is. Even nutritionists debate on specific foods and discuss what exactly is healthy food and a healthy diet.
For kids mainly, nutrition and healthy food is giving them all of the key nutrients that they need for having a healthy childhood. Those key nutrients are the proteins, the fats and the carbohydrates but all in the right amounts needed for one kid. Besides this, kids also need enough vitamins and minerals for healthy growing and developing of the body. So, the food that you put into their lunch boxes needs to offer them all those key ingredients and nutrients.
Routinely, people would say that ice cream is way more unhealthy than yoghurt. But, numbers show that one tub yoghurt has 800 kJ and 30g of carbohydrates, while one ice cream on a stick contains just 20g of carbohydrates and 400kJ. So, it turns out, ice cream can be said that it’s healthier than yoghurt.
When preparing meals for kids, you need to watch out for all of these facts, to keep in mind all the key nutrients and try to have more of them in one meal. The main focus is keeping low levels of saturated fat and high levels of calcium, fibre and iron.
Criteria for key nutrients
For the main meals
- 2000 kJ for one serve
- It must contain vegetables
- 3 saturated fat
- 45g carbohydrates
- 10g protein
- Contains iron and fibre
For the snacks
- 3 saturated fat
- 30 g carbohydrates
- Contains iron, fibre and calcium
- 5g protein
- 1000 kJ for one serve
Having in mind these numbers and using healthy ingredients like fruits, vegetables, seeds, meat and fish you can create a variety of different meals for your kid.