Let's talk about lunchboxes
To begin, we must define breakfast: breakfast means to the first meal of the day (regardless of time) to break the fast, which has numerous benefits, including increased school performance because it improves the ability to concentrate, to solve mathematical problems and understand materials with higher levels of difficulty, improves performance, prevents obesity, decreased fat intake throughout the day and ensures a better supply of vitamins and minerals.
Let's look at the foods that should bring in the lunch box, which sometimes can be included and that frankly should never be seen.
Which should always be included are:
A protein. It may be cheese, eggs, ham or sausage (both casual) or cold cuts, tuna, grilled chicken, baked or boiled.
Vegetables like broccoli, zucchini, lettuce, carrots, cucumbers, tomatoes, onions and alfalfa, alone or as part of a tasty sandwich or shawarma. So that will not wilt, it is advisable to cut them at the time to be eating and also agregarles vinaigrette at the last moment.
Legumes. Lentils, chickpeas, white or red beans cooked and seasoned with a little oil and lemon are a good alternative. They can be combined with peppers, mushrooms, olives.
Flour. Here also the range is large. A salad made with pasta, a salad with rice, cooked potatoes, sweet corn, is another way to vary with nutritional preparations and very practical. Arepas can be combined with pureed vegetables like peppers, carrots, beets, spinach, and creatively incorporates vegetables.
Fruits. It is always healthier to carry a whole fruit juice prepared. And also cut fruits is advised when will consume to not lose their freshness and flavor.
Dairy. Fluid milk, chicha, yogurt, fruit milkshakes. The calcium is dairy products provide essential at any age, even for adults.
The imagination plays lunchbox. But it owes curb when trying to avoid some products are baptized as junk food, which only provide calories without nutrients, and open the door to future health problems. These include obesity, hypertension, high cholesterol and triglycerides. All are prelude to heart attacks and strokes. Risk factors not only for adults but also for children.
Thus in a lunchbox should not find place:
Potato chips, chicharrones and other preparations that are so appealing to children, but so little beneficial.
No fried food, even if prepared shortly before leaving home.
Fruit juices prepared with too many hours before they can ferment, especially when sugar is added.
Add occasional ham and sausage is more not be allowed to abuse them because they are high in sodium, nitrates and nitrites, unhealthy.
It is wise not to take too creamy desserts, especially when there is no fridge to keep them.
Include children in preparing their lunch even meals at home is a fun way to teach nutrition education and get involved in the selection and preparation of foods every day.
Use containers with their favorite colors, to move food, they get more attention from the child / a, especially if small / a, and facilitates the preference for what's in your lunchbox on what may be on the canteen.
Here are some possible combinations to prepare quick and healthy lunch boxes:
A sandwich with ham and tomato slices + peach + chicha
Galician Empanada chicken + fruit juice + Maria biscuit type
Cachapa list oat cheese + fresh + compote
Shawarma beef with vegetables (lettuce, tomato, alfalfa) + fruit juice + rice pudding
Pita bread with tangerine + parakeet + gelatin
Arepa with cheese yogurt + yellow + small apple
A cereal with milk + fruit + carrot sticks
Pumpkin cake or jojoto + liquid milk or fruit meringue.
Arepa paprika with black beans + milky chunks.
Carrot pancake with jam and guava cheese + pieces.
Reading labels
Read the nutrition labels of the products you want to include in your lunchbox (s) son (s) and in their daily diet, is a practice that should become a habit, because if your child has allergies to any food or ingredient of these, the only way for the mother to know is to be aware of what is expressed nutrition labeling.
It is important to check the ingredients, avoid consuming those with hydrogenated vegetable oil, saturated fats and trans fats.
@Lazada:
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