Innovative meals with back to school ideas

Health.. 3 essential items in a healthy lunch box

Eating a balanced diet is important for a child's development and keeps him away from the risk of health problems.

From the source

The back-to-school season is an ideal time to introduce new and innovative ideas on preparing healthy, balanced meals for children.

Since students eat two meals a day during school hours, providing a healthy meal has become a priority for parents.

A good diet is important for your child's development, as it eliminates the risk of health problems such as obesity, underweight, vitamin deficiencies, tooth decay, allergies and other diseases.

A healthy diet also helps with brain development and function, in addition to supporting the immune system.

Adhering to good eating habits at an early age helps children maintain a balanced diet and good health throughout their lives.

Fitness First's director of fitness, Ana Carolina Corsi-Pereira, offers tips for preparing a healthy lunch box for children in school.

It should contain three of the most important nutrients:

Complex carbohydrates

Kids need high energy in order to focus, and a healthy carbohydrate meal will help them absorb their lessons and engage in outdoor activities.

Whole-wheat bread, pasta, brown rice, and popcorn are good choices.


Milk and dairy products are an important source of protein.

It is important for children to consume whole milk, as it is lower in sugar than low-fat alternatives.

Whole milk is also high in vitamin D, which may be lost with lower-fat alternatives due to the processing stage.

And foods rich in protein: cheese, eggs, labneh, turkey and chicken breast, all of which are important for healthy growth.

healthy fats

Not all fats are beneficial, but healthy fats like unsaturated fats help with the absorption of some nutrients, such as fat-soluble vitamins (vitamins A, D, E and K) and antioxidants.

Healthy fats are also responsible for the structure of the body's cells.

Omega-3 fats, a type of unsaturated fat, are important for nerve, brain and heart function.

And healthy fats: avocado, peanut butter, salmon, nuts and grains that contain healthy unsaturated fats.

It is recommended to avoid

Although processed and prepackaged foods are a much faster and easier option, they contain a harmful amount of unhealthy sugars, sodium, and fats.

In addition to the simple sugars found in soft drinks and sweets, all of which contribute to health problems, as obesity and heart disease are linked to an excessive intake of simple sugars.

As well as saturated and trans fats, which are contained in processed foods, fast food, and ready-made snacks, such as potato chips, cakes, and others, as they contain high levels of saturated and trans fats, which can lead to an increase in cholesterol levels in the blood, and an increase in the chances of developing cardiovascular diseases. .

empty calories

Empty calories provide little nutritional value, so it is advised to avoid them.

Most processed foods and sweet snacks, such as ice cream, sweets, etc., contain empty calories.

Adhering to good eating habits at an early age helps children maintain a balanced diet and good health throughout their lives.

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