Food & Nutrition
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The lunchbox of kids is a magical treasure chest that has the potential to make or break your school-aged kid’s day. Not only is the meal significant in terms of hitting most of their daily nutrient requirements, but also in enhancing their energy and strength to make it through the day, without consuming junk food. Junk food is anything that is all about taste and convenience with little care for nourishment.
Instead, it is better to include major food groups in their lunchboxes in an easy and portable manner in the form of delicious strength-building snacks. Check out these strength-enhancing meals and snacks for school-aged children that are bound to be their favorite in no time. Not only do these snacks and meals look appealing, but they also pack a solid punch of nutrition within.
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Strength-Enhancing Meals And Snacks For School-Aged Children
1. Burrito
Burrito is a Mexican food item that can be customized according to the eater’s taste, with a few staple ingredients like rice, tortilla, pico de gallo, salsa, beans, and sour cream. But this high-energy wrap can maintain its strength-enhancing qualities when its calories are lowered and more nutrients are chosen. Use multi-grain or whole-wheat wraps, never opt for processed cheese or sauce. Make your own salsa, sour cream and pico de gallo at home with fresh dairy, vegetables and herbs. Swap white rice with brown rice or quinoa and moderate while sprinkling shredded mozzarella or parmesan cheese. The result will be an explosion of veggies, simple grilled meat or paneer, and fresh flavors in the mouth, after which the burrito will not be spared for anyone till it is finished and your kid is ready to tackle the rest of the day.
2. Pasta Salad
Pastas are loaded with carbohydrates that are good only when freshly made or used in moderation. An easy way of giving a jolt of energy to your kid through their diet, is by incorporating boiled pasta of choice into salads with different kinds of vegetables, cereals, fruits, nuts, and a light, homemade dressing. A light sprinkle of parmesan cheese, and a creamy, lime and yogurt-based dressing would do well, if well-seasoned with fresh herbs. Since pastas come in all kinds of shapes and textures, choose a fun one, like farfalle, or rigatoni, to delight your child, and pair it with some healthy cold elements, to prepare a refreshing lunchbox snack for your child.
3. Dessert Sandwiches
Unlike the name, dessert sandwiches can be made low-calorie as well. Usually, dessert sandwiches comprise of large fluffy milk breads being filled generously with fresh, sweetened whipped cream cheese and fresh fruit compote. Not only does each creamy bite melt in the mouth, but also adds a nutritious zing to the tastebuds. Opting for and moderately using low-fat cream cheese can significantly lessen the calories, while swapping for whole-wheat bread does the same. Also, avoid jams and compote, as they are high in sugar. Instead, go for fresh fruits. Not only will the combination still taste heavenly, but add vitamin D, calcium, protein, and antioxidants to your kid’s diet as well.
4. Egg Skewer Sandwich
Filled with essential amino acids, vitamin A, and vitamin D, eggs help build muscles, lessen cravings, and protect us from heart diseases, hypertension, and cancer. An easy and creative snack can be made by cutting a boiled egg in half and using it instead of bread for sandwiches. This makes egg skewer sandwiches a low-carb and delicious strength-enhancing meal for your kids. All you require are thin slices of avocados, grilled paneer, cheese, lettuce, tomato, onion, and cucumbers. Slather a light homemade dressing on the eggs, for a nutritious and quirky tiffin sandwich. Since the whole thing is held together by toothpicks, egg skewer sandwiches are a convenient strength-enhancing lunchbox staple to eat on the go.
5. Vegetable and cheese pinwheels
Vegetable and cheese pinwheels are an appealing, easy and nutritious lunchbox snack for school-aged children. Simply mix some ranch dressing and whipped cream cheese in a bowl. Take large whole-wheat or multigrain tortillas and spread the cream cheese mix evenly all over it.. Now, leaving at least an inch on each side, lay out thinly sliced red and yellow bell peppers, carrots, purple cabbage, and spinach, in rows across the tortilla, to create separate layers. Top up with shredded paneer and roll up the tortilla tightly. Add toothpicks at an inch distance, and cut the tortilla rolls crosswise, to get cute and colorful vegetable and cheese pinwheels. Pack this nutritious and strength-enhancing snack in lunchboxes for a wonderful break-time treat.
Conclusion
Children need all the energy and protein they can get in their lunchbox to speed through the rest of their day. Since studies don’t end for children after school and they still have to contend with tuition and classes, they must consume smart snacks at lunch time. Lunchboxes will no longer be tricky to pack with these quick and easy strength-enhancing meals and snacks for school-aged children.
The views expressed are that of the expert alone.
