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What should I put in my child Bento Lunch Box?

by Youssy Lahbabi on December 20, 2021

If you want your kid to grow effectively and have the habit of a healthy nutrition, you need to balance his plate between proteins, carbohydrates and vegetables.

The lunch box must not favor the portion of vegetables to the detriment of starches or other components that are also necessary.

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The meal should be varied from:

- Fruit - the best choices include fresh or canned fruit. Dried fruits are sticky and high in sugar, and stick to children's teeth, causing tooth decay, are best left out of the lunch box.

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- Vegetables - try vegetable sticks with dip or a small container with mixed vegetables such as cherry tomatoes, carrot sticks, bell pepper and cucumber. It is best to leave crisps and packets of crisps for parties and special occasions.


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- Milk, yogurt and custard - Fruit yogurts should be kept cool in an insulated lunch box. "Dairy desserts" and flavored milks, which are high in sugar, are best left out of the lunch box.



- Dips, cheeses and cookies - prepackaged or homemade versions of cheeses and crackers work well. Children appreciate the packaged mini cheeses. Avoid sugary dips like chocolate spreads. “Baked” crackers are just as high in salt and fat as crisps and are best avoided.



- Different breads add interest - include a variety of breads, especially if kids start to lose interest in sandwiches. Try rolls, pita breads, flatbreads, bagels, fruit breads or buns, muffins, crispy breads, rice cakes or grains of corn.


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- Vary the toppings - the toppings can include vegemite or another yeast extract, peanut butter, cheese, tuna, eggs, sliced cold cuts, baked beans, grated carrots and lettuce, minced roast meat with pickles or chutney, and avocado. Dips like caviar, hummus, cucumber, yogurt or spinach also make great spreads.


- Muffins and cakes - try making your own muffins and cakes to add more fruits and vegetables. You can include for example carrot or banana.


- Muesli and “breakfast” bars: Almost all “bars” are too high in sugar to be included on a regular basis, but granola bars may be better for your teeth than sticky, chewy muesli bars.

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