What do you need to contain a healthy food package for school, to keep the brain of ager children

Healthy eating skills are acquired, first of all, in the family and the whole life is kept. Parents need to be careful not only what the child eats at home, but also what they choose to put in the package he takes at school. Here are some tips for healthy nutrition during the school year.

Children need a lot of energy to grow and grow, and this energy is taken mainly from foods that contain proteins, fats, vitamins and minerals. Eating at random is risky because it leads to excess weight and eventually obesity. Statistics show that obesity among children has reached alarming levels, and the prevalence of cardiovascular disease and type 2 diabetes, considered so far to adult diseases, have an increased prevalence among the little ones.

Healthy eating guide and physical activity in schools and kindergartenselaborated by the National Institute of Public Health, in collaboration with the Association of Health Psychology in Romania and UMF in Târgu Mureș, notes that the main problem related to eating in children is that of obesity through excess weight. Following is the deficit of vitamin D and C and minerals, mainly, calcium and iron.

According to the same source, children between the ages of 2 and 11 are vulnerable to eating problems because they are dependent on adults, their lifestyle, but also because they have age -specific needs.

Studies show that many children and young European people often consume fast food, sweetened drinks, often eat outside the house and rarely consume food prepared at home. This is because processed foods are more accessible than in the past and consumption in increasing portions is stimulated. All these factors contribute to the acquisition of unhealthy eating habits.

In order to keep the little ones from the traps of this unhealthy nutrition, parents must know that habits are formed in childhood, and a child depended on exploring and enjoying different tastes and textures has every chance to become an adult with a varied diet. Likewise, a child learned to drink water to calm his thirst, is less exposed to the danger of becoming obese by consuming sweetened drinks.

The healthy eating holding the brain ager

Breakfast is the most important meal of the day. It is preferable to be taken in the family and with varied and healthy foods in the plate. Equally important, however, is the package that the child puts in the backpack to consume at school.

Research shows that academic performance tends to grow when children eat healthy and in the middle of the day not only in the morning, because the key nutrients stimulate brain functions and the energy level by allowing young minds to accumulate more knowledge, explained Jennifer Hyland, a registered pediatrician dietitian for Cleveland ClinicUSA.

According to Hyland, to stimulate the brain and body of a child, the food package for school must be intelligently prepared. “We all like cubes games, isn't it? Well, the preparation of a healthy lunch can be as fun once we identify the pieces we can use as basic nutrients,” the dietitian said.

The first step is to divide lunch into five parts: proteins, whole grains, fruits, vegetables and something as snack. Then choose a food in each category to compose a balanced meal.

“By including all these categories of foods, children receive the fuel that the brain needs to work throughout the day,” Hyland said.

Proteins Helps the child's mind to stay sharp during the afternoon hours. This is because protein amino acids help to build neuronal connections in the brain. Another advantage of protein is that they are more difficult to maintain the feeling of satiety for longer.

Good sources of protein in the school package are sliced ​​chicken breast, cheese cubes, seed mixture and nuts (pumpkin, sunflower, almonds, nuts) humus, yogurt or strong boiled eggs.

FRUIT They are a valuable source of vitamins, especially A and C, but also of minerals – potassium, calcium, magnesium – antioxidants and fibers that regulate intestinal transit. Vitamin C is the one that helps the health of the skin, healing wounds and supports the immune system, while vitamin A is essential for eye health. Unfortunately, studies show that two of three teenagers do not eat whole fruits with days.

The list of fruits that should be part of the school package includes grapes, whole or sliced ​​apples, pears, bananas, oranges, blueberries, raspberries or strawberries.

Vegetables I am probably the most vitreous category of food, says Hyland. Studies have shown that only 16% of American children's lunch packs also included a vegetable.

The dietitian invites his parents not to hesitate to include in the carrot Baby, cucumbers, cherry tomatoes, green salad, celery drunkards, bell peppers or even vegetables cooked at casserole.

dairy I make up a very important food category that should not be missed at lunch. “It is useful to have some cheese, yogurt or simple milk in your child's lunch,” Hyland invited. And in the case of allergic children, parents are looking for the alternative.

As for hydration, water It is by far the healthiest choice, emphasizes the dietitian. Or, this says, low -fat and free -free milk. “If you opt for the juice, make sure it is 100% natural and not a combination full of sweeteners,” the dietitian drew attention. If it consumes enough fruits and vegetables, a child needs 0.8 liters of liquids per day if he is between 4 and 6 years old. The necessary increases to 1.5 liters per day, in a 13-14 year old child.

And finally, desert! Which should not be a caloric bomb full of sugar and fat.

Fun and healthy desserts can be dark chocolate -covered raisins, oatmeal and raisins, sweet potato chips, graham biscuits or whole grains, dried fruit mixture.

Tips to encourage children to eat healthier

Preparing a nutritional lunch is an important thing, but just as important is that the lunch pack is eaten. How can parents be assured of this?

• First of all, giving an example at home. Children tend to imitate their parents and acquire their skills. Which is why fruits and vegetables especially should not be missing from a healthy plate.

• Secondly, it is useful to involve children in choosing lunch they will eat. The more involved in the elections, the greater the chances of consuming what they have chosen.
• The variety also matters because the same lunch can become boring. Parents can create a list of favorite foods and then rotate the options.
• Smooth the way! If a child is more receptive to snoring slices of apple rather than biting from one, slices the fruits to be easier and faster in breaks.
• And last but not least, pay attention to the food scraps with which the child comes home. If the cheese cubes always remain in the backpack, the choice must be reoriented.

In conclusion, the benefits of a nutritional lunch not only help the brain work effectively during days, but helps the child to maintain a healthy weight.