Ideas for He althy and Interesting Lunch for Kids

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Ideas for He althy and Interesting Lunch for Kids
Ideas for He althy and Interesting Lunch for Kids

Preparing a child's lunch with a he althy, delicious, and interesting menu is not an easy thing for parents, especially if the child has difficulty eating or likes to be picky about food. In order for the Little One to finish his lunch, Mother must be creative in preparing the lunch

Children's lunch which is equipped with he althy and nutritious food can increase children's concentration while studying, keep children energized while at school, and of course ensure that children stay he althy.

He althy and Interesting Lunch Lunch Ideas for Kids - Alodokter

Although it can keep children away from the dangers of children's snacks at school, however, there are times when Mother runs out of ideas in preparing the type of he althy food that the Little One will bring for lunch. So, to help you find he althy and interesting lunch menu ideas for your little one, see the following discussion, come on!

Important Nutrients for Children's Lunch

There are various nutrients that children need to carry out activities and help their growth, including:

1. Carbohydrates

Carbohydrates are the main source of energy for the body. Some types of foods that contain carbohydrates include rice, bread, cereals, noodles, pasta, potatoes, and sweet potatoes.

2. Protein

Not only as a source of energy, protein intake is important to support children's growth and development.

To meet their protein needs, children need to eat protein-rich foods, such as meat, fish, eggs, tempeh, tofu, and beans. Protein can also be obtained through milk and its products, such as cheese and yogurt.

3. Calcium

Calcium plays an important role in strengthening and maintaining he althy bones and teeth in children. To get the benefits of calcium, children need to eat foods that contain calcium, such as milk and its products, anchovies, eggs, broccoli, spinach, and tofu and tempeh.

4. Fat

Fat in food is useful as a source of energy for the body and helps the absorption of various vitamins. So that your little one gets enough fat, you can give him milk, meat, fish, eggs, avocado, and nuts.

5. Iron

Iron plays an important role in the formation of red blood cells that carry oxygen to all cells and tissues of the child's body. With adequate iron intake, children can avoid anemia.

Several types of foods that contain lots of iron include meat, fish, seafood, whole grains, wheat, and nuts.

6. Folic acid

Folic acid is very important for the growth and development of children and the he alth of the nervous system and brain. Foods that contain folic acid include whole grain cereals, beans, chickpeas, asparagus, spinach, eggs, and kidney beans.

7. Vitamin A

This one vitamin has benefits for maintaining he althy eyes and skin and increasing the child's immune system. Foods high in vitamin A include carrots, sweet potatoes, pumpkin, apricots, spinach, broccoli, cabbage, fish oil, and eggs.

8. Vitamin C

Similar to calcium, vitamin C is also useful for maintaining he althy bones and teeth. Vitamin C also acts as an antioxidant that can maintain a child's immune system.

There are several types of foods that are rich in vitamin C, including oranges, strawberries, tomatoes, potatoes, melons, cabbage, broccoli, spinach, mangoes, and papayas.

Complete Children's Lunch with Complete Nutrition

To prepare a child's lunch with complete nutrition, follow these guidelines:

1. Serve lunch with a variety of carbohydrate sources

Mothers can include wheat bread, potatoes, sweet potatoes, or brown rice in children's lunches to meet their carbohydrate needs. Thus, children can stay energized during their activities at school.

2. Insert vegetables in food

Always complete your child's lunch with vegetables. Vegetables contain a variety of vitamins and minerals that are good for he alth. If your little one doesn't really like vegetables, you can insert vegetables into his favorite food.

3. Include it with high protein foods

Mothers are also recommended to include high-protein foods in children's lunches. Types of foods that contain protein include fried eggs, fish, or meat.

4. Give us fresh fruit or juice

Give at least 1 fruit in the child's lunch menu every day. Fruits contain vitamins and minerals that are good for children's he alth. If your little one doesn't really like fruit, you can process the fruit into fresh juice without sugar.

5. Complete with milk or dairy products

Calcium content in milk or its processed products, such as yogurt and cheese, is important for child growth and development.

Mothers can prepare boxed milk, add cheese, or give your little one a snack in the form of yogurt in his lunch. If your little one is allergic to cow's milk, you can give him peanut milk.

Pack the Children's Lunch in an Attractive

So that your little one is interested in the lunch that Mother prepares and eats voraciously, Mother can try to pack her lunch in an interesting way.

The following are some examples of lunch menus that you can make for your little one:

Bread with unique shape

In order not to be boring, Mother can make sandwiches with various shapes, such as circles, squares, triangles, or even animal shapes using food molds. You can also complete the sandwich with your little one's favorite bread jam.

Fried octopus sausage

The shape of the sausage becomes like an octopus before you fry it. The trick is to split one end of the sausage into four to the center of the sausage. Fry the sausages until fluffy and serve with rice or whole wheat bread.

Panda rice

Shape the rice into small balls or fists. After that, give decorations in the form of eyes, eyebrows, mouth, and hands using pieces of seaweed so that it resembles a panda shape.

So that your little one is interested in eating the lunch he brought, Mother needs to make sure the lunch is according to his taste. You can also invite your little one to choose the food and ingredients that will be his lunch.

If your little one is still having a hard time eating and often doesn't finish their lunch, you can consult a pediatrician to check your little one's he alth condition as well as find out what types of food need to be given so that he doesn't lack nutrition.

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