Doing sports can be physically draining especially for children who must balance school works with practice.
Their bodies need sufficient nutrition to properly function and are productive in their daily activities.
Although schools often provide food to students in their cafeterias, the food served may not be the most nutritious food you want your kids to eat and may not be the healthiest option to replenish their energies.
And, as much as you want to give your kids nourishing lunches, your ideas may run out and instead, settle on fast food as it may be more convenient. But fast food will never be healthy and can even lead to obesity especially when eaten often.
No worries! In this article, we will impart two healthy home-packed meals you can try for your kids’ lunches. We also put down the health advantages of each meal.
#1: Recreate the season of autumn with an autumn-themed bento
Put together your most-loved autumn snacks for a delicious and filling combination of flavors. You can include a turkey sandwich with cranberry sauce on the side. Add edamame, carrot strips, pomegranate seeds, and pineapple.
- Turkey meat has proteins, zinc, potassium, iron, niacin, amino acids, and vitamin B6. It also contains the antioxidant selenium which can strengthen the immune system.
- Cranberry is a fiber-rich berry which can help in addressing constipation and irritable bowel movement. It is also filled with antioxidants which aid the immune system to work efficiently and lessen the likelihood of heart disease. Cranberry also shields the teeth and gums against bacteria.
- Fig cookies have an iron for red blood cell production, calcium to maintain bone and teeth health, antioxidants to combat organ and tissue damage, carbohydrates to energize the body, and omega-3 and omega 6 to lessen the risk of cancer.
- Edamame has calcium, iron, vitamin E, and phosphorus which is helpful in skin care, lung functioning, and bone health. Edamame can also inhibit tumor growth.
- A serving of pomegranate seeds can reduce the likelihood of chronic diseases. It also helps manage weight, iron absorption, immune system, and proper blood clotting. Pomegranate seeds are also the cancer-reducing fruit which is also a good source of vitamins C and K, fiber, and phytochemicals.
- Pineapple has vitamin C and manganese for healthy bone and tissue development. A serving of pineapple also reduces the risk of macular degeneration.
#2 Fill your plate with a mouth-watering lunch of pasta
Have your kid eat a colorful and healthy lunch of mini wheels pasta with mango chunks, bell pepper strips, chocolate graham crackers, and hardboiled egg. You can opt to replace the chocolate graham crackers with dark chocolate. For a healthier lunch, partner the pasta with fish, lean meat, vegetables, and cheese.
- A pasta dish has carbohydrates to fuel your body, while bell peppers are an excellent source of vitamin C, B6, E, A, and K1.
- An egg has choline for cell membrane building. It is also rich in proteins and amino acids, and aids in preventing macular degeneration, and eye health via its zeaxanthin and lutein.
- Mangoes, like eggs, have zeaxanthin, vitamin K for bone health, fiber for proper digestion, potassium and vitamins for the prevention of heart disease, beta-carotene to fight cancer, and vitamin A for skin and hair health.
- If you substitute graham crackers, dark chocolate can enhance blood flow, reduce the likelihood of cardiovascular diseases, enhance brain function, and lower the risk of cardiovascular diseases.