As mom , surely one of your main concerns has to do with the feeding of yours children . If your goal is that your foods be balanced Y nutritious , we share some ideas for prepare a lunch healthy and funny .
The lunch It represents 10% of the calories that the children consume in a day ; Its main function is to provide them Energy mid-morning to improve theirlearning ", Explain Marybel Yáñez Martínez , nutritionist certified in Health Coaching by the Autonomous University of Mexico.
Video: How to prepare low calorie truffles?
Healthy and fun snacks
According to the Yáñez nutritionist , so that a lunch be healthy Y balanced must contain three groups of foods :
fruit Y vegetable
Carbohydrates like bread, tortilla, rice, cookies, oatmeal, granola, amaranth
Protein like ham, cheese, egg milk, yogurt
To make the refreshment of your children something funny the suggestion is:
Have a varied menu that is repeated every fifteen days
Make different combinations with the three food groups
Have creative ideas, how to decorate their food or prepare them with shapes and figures
Use plates, glasses and napkins of your favorite characters
1 lt of strawberry-banana nectar Sonrisa Natura
30 gr of powdered grenetine
1/2 cup of water
8 pcs of strawberries
8 pcs of raspberries
8 pieces of red grapes
Hydrate the gelatin in cold water
Heat the nectar Natura Smile strawberry-banana without boiling
Dissolve the grenetine in a bain-marie and add to the hot nectar, mix perfectly
Cut the fruit in halves and place in the molds
Fill with strawberry liquid and refrigerate
240 gr of chicken breast
1 tablespoon of mustard
1 tablespoon of olive oil
4 leaves of lettuce orejona
4 slices of gourd tomato
½ piece of carrot in strips
½ piece of purple onion
4 sheets of jicama
4 pcs of bread baguette
4 slices of bread box figure
2 pieces of burrera omelet
10 grams of butter
1 tablespoon of honey
English sauce to taste
Salt to taste
Pepper to taste
Mayonnaise to taste
Marinate chicken breast with mustard, oil, pepper and salt
Cut the baguette bread in half
Cut box bread and shape some figure
Make the sliced onion and sauté in butter until they taste well, add English sauce and finally honey
Cut jícama sheets
Grill the chicken and cut into fajitas
Balance between flavor and nutrition
The key so that the refreshment of your children be healthy Y funny is the organization Y planning . Have available the ingredients to make different combinations that include fruits Y vegetables to give them colour , for example, a carrot Stuffed with tuna or Russian salad.
Above all remember that it should be:
Tasty. Children do not like tasteless flavors, so add funny foods and condiments and "kids" like chamoy, chile piquin, lunettes, chocolates. Healthy is not fought with fun.
Varied. Try not to repeat the same lunch during the week. Each food contains different nutrients. Most children end up getting tired of the same thing and end up giving away or throwing away their snack.
With enough calories. So that your child does not stay hungry. Enough does not mean exceeding.
Balanced. That includes of the three groups of foods.
These two recipes they will make refreshments for your little ones something nutritious Y funny . Would you like to prepare them?
Video Medicine: Healthy School Lunches and Snacks for Kids -St. Louis Children's Hospital (May 2021).