The return to school involves many changes and routine adjustments, details here and pending here. One of the things that also come back is the planning of food, in the case of children who take tupper to school.
We know that it is sometimes difficult to think of healthy foods that are easy to make. To avoid sending them to school with food that is not ideal and also not to fall into the same sandwich of a lifetime, we share 13 healthy proposals to take in the tupper to school.
Cole tupper: balanced and varied
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Before proceeding to share some examples that will undoubtedly help you to have more healthy options to send to the kids in the tupper, let's make a small reminder about the basic foods that can not be missing in the children's diet:
- Dairy products. We must ensure that they receive 2 to 4 servings a day. In this group include milk, yogurt, cured cheese and fresh cheese.
- Cereals and derivatives. It is recommended to consume 4 to 6 servings a day and that these are part of the main meal and not the main course. Bread, pasta, rice, breakfast cereals and potatoes are included. It is important to remember that we must opt for whole grains and limit the consumption of industrial cereals.
- Vegetables and vegetables. It is recommended to consume more than two servings of cooked and raw vegetables a day. You can offer them: cucumber, tomato, carrot, cauliflower, broccoli, squash, zucchini, peas, green beans, spinach, lettuce, pepper, among others.
- Fruits. It is recommended to consume at least 3 servings of fruit a day. Some of the fruits that children like the most are banana, apple, watermelon, grapes, kiwi, pineapple, mango or melon. EYE: fruit juices do not replace the daily ration and its consumption should be avoided due to its high amount of sugars.
- Proteins It is recommended to consume two servings of protein a day. This group includes lean meats, fish, eggs, legumes and nuts.
- Olive oil. The healthiest option for both frying and dressing. It is recommended to give children 3 to 5 servings of 6 ml per day.
- Water. It should be given priority over juices, sugary drinks and commercial milk shakes, as it is the most suitable drink for children.
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When preparing the tupper, we can plan its content based on the meals that will be prepared at home during the day, and try to send small portions of each recommended food or group. It is important to avoid sending foods high in fat, as well as sweets and pastries.
Healthy proposals to take in the tupper to school
Zucchini mini pizzas
Surely most children like pizza, or at least until today I have not heard from anyone who does not like it. But sometimes they don't love vegetables. What can we do then to offer them something healthy and attractive to them? Zucchini pizzas! This proposal of vitónica is undoubtedly a fun and different way for them to consume vegetables.
Colorful pizza
Another healthy alternative that allows us to play with pizza ingredients to increase vegetable consumption, is the colorful pizza that we propose from Direct to the Palate.
Oatmeal pancakes with blueberries
Another classic that many children like are pancakes. To make it a healthier proposal, we can offer you delicious oatmeal pancakes with blueberries, very Light, satiating and easy to prepare.
Banana Pancakes
Another option of pancakes, and that is also very easy because It only consists of two ingredients, are these banana pancakes that share us from Direct to the Palate.
Salted pea pancakes
Are you looking for a less sweet option? Then these salty pea pancakes with chickpea flour you will love. It is a different alternative, healthy and full of vegetables, which you can prepare in advance.
Homemade yogurt
We can't leave out dairy, and while milk is recommended as a priority in this group, we can also prepare a homemade yogurt so that the children take the tupper to school. In Vitónica they share an easy recipe for making yogurt at home, you just need to prepare it in advance because you have to let it ferment overnight.
Homemade Chicken Nuggets
Another food that fascinates children is nuggets, but to know exactly what they contain and make sure they are fresher and more natural, we can do it at home. Live to the Palate share a recipe for homemade nuggets, which you can do with or without Thermomix.
Noodles with broccoli and chicken
The cereal group is also important, so we also include a recipe that has pasta. This noodle recipe with broccoli and chicken is an option in which In addition to bringing cereals, it also includes vegetables and protein, giving us a very complete food.
Broccoli croquettes
Of course, croquettes could not be left out of this list, as they are another favorite of the kids. To offer them a healthier option for the school tupper, they share a recipe for broccoli croquettes from Direct to the Palate, which instead of being breaded with flour, they carry egg and breadcrumbs, making them lighter.
Lentil and rice burgers
An alternative to commercial hamburgers that children like very much, are these lentil and rice burgers. They are a food Easy to prepare, and they are low in fat and suitable for coeliacs.
Mashed fresh beans
A side dish that we can include when preparing the tupper for school is a mashed beans. The most "difficult" or delayed is to shed the beans, but it has few ingredients and is easy to prepare.
Healthy cookies or cookies
If we want to give the tupper a different or fun touch from time to time, We can also include some cookies, but let's opt for healthy versions, like some oatmeal cookies with bananas and almonds, or some oatmeal and apple cookies. If we want to give a little to the chocolate, we can prepare the recipe that we share in Direct to the Palate, the healthiest chocolate cookies in the world.
Apple and oatmeal puree muffin
And finally, so that everything is not vegetables or salty foods, we can prepare some muffins of applesauce and oatmeal. Sure that it will be a pleasure to eat a delicious dessert from time to time and what better than one made at home and without so much fat.
Remember to balance the content of the tupper
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With these proposals that we give you, you can put together your own combinations: one day they carry mini zucchini pizzas with some fruit cut in the form of figures, a small portion of pasta and an oatmeal cookie, another can take oatmeal pancakes with blueberries, banana and homemade yogurt, and on another day they can take Broccoli croquettes with a portion of brown rice and one of raw vegetables such as cucumber and tomatoes.
Remember that you can play and experiment to make the food more attractive, such as cutting fruit with fun shapes or accommodating vegetables in a funny way, because the presentation of food is also key for children to accept them better.
To the take care that the food in the school tupper is healthy, we help prevent childhood obesity and we are responsible for the health of our children, remember that teaching good habits is in our hands.
Photos | Direct to the Palate, Vitónica, Pexels, iStock
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