To build a lunch bag healthy, the ideal is to flee from industrialized and ultra-processed foods. In addition, nutritionists recommend that the school lunch be balanced, after all, it is consumed five times a week. For this, it must be composed of the three food groups.
Food groups that should be in the lunch box
Builder foods
They are the foods responsible for the formation and construction of our body. encompass the proteins generally. The foods in this group that I usually put in lunch boxes are:
- Milks;
- Yogurts;
- White cheeses;
- Eggs.
Read too: Allergy to cow's milk protein (APLV)
Regulatory foods
Foods are responsible for our immunity and that help in the formation of our bones. In this group are fruits and vegetables. Some foods from this group:
- Fruits in general (give preference to seasonal fruits);
- Baby carrots;
- Tomatoes;
- Cucumber.
Always give preference to fresh fruit. The juices, in addition to having a lot of fructose (fruit sugar), lose most of the fiber in the preparation.
energy foods
As the name implies, it is the foods that provide energy for our body. In this group are the carbohydrates generally. Our snacks usually have:
- Homemade cakes;
- Breads (preferably wholegrain);
- Savory muffins;
- Granola;
- Popcorn;
- Homemade cookies;
- Homemade baked snacks;
- Cheese breads;
- Pancakes;
- Crepioca;
- Tapioca;
- Tapioca diced;
- Green corn;
- Cooked Corn Meal.
By placing one food from each group, the snack is balanced, meeting the child's needs.
Drinks
Another big question is the drinks. You can choose to send:
- Milk, which is a food builder. This milk can be varied as pure milk, milk with cocoa, milk with honey (over 2 years), milk shaken with fruit etc.
- Water, which is excellent for hydrating our body, in addition to teaching children the importance of consumption. Water can also be flavored with fruits and leaves.
- Caffeine-free teas such as chamomile, fennel, lemongrass, fruit etc.
Read too: Risks of excessive consumption of soda
menu suggestions
Here are some snacks with one food from each group:
Suggestion 1
- Cheese bread
- Tangerine
- milk with honey
Suggestion 2
- Green corn
- Carrot
- Quail egg
- Guava
- Milk
Suggestion 3
- Frying pan with mozzarella in the sandwich maker
- Cucumber
- carrots
- tomatoes
- White cheese
- Tangerine
- Tea
Suggestion 4
- Popcorn
- carrots
- tomatoes
- Cream cheese
- Plum
- hot tea
Suggestion 5
- cheese cookies
- Guava
- carrots
- tomatoes
- Whipped milk with banana
Suggestion 6
- cheese muffin
- Peach
- Whipped milk with banana
By Carolina Godinho
Source: Brazil School - https://brasilescola.uol.com.br/saude-na-escola/como-escolher-os-alimentos-para-montar-uma-lancheira-equilibrada.htm
