What belongs in the lunch box?
Good performance at school is not just a question of intelligence. In order to maintain performance and concentration on a long school day, every child needs nutrients. Since children's bodies cannot yet store energy well, they should replenish the energy they have burned during the night with breakfast before school and a morning snack at school.
What does one do with children that are averse to breakfast?
Like some adults, some children can’t get a bite down in the morning, even if they try hard. In this case, our experience shows that forcing a child to eat is of little help, as this can lead to disturbed eating behavior. Our tip: It is better to pack your child a rich lunch box. Even if a child has a good breakfast, the lunch at school is important, because without additional energy the body will not be able to last until noon and may develop poor concentration, fatigue and nausea.
The perfect lunch box
Everything starts with the right lunch box. From our experience, it should have several compartments and be "cool" in the eyes of the child so that he or she loves using it at school. It is best for the child to choose the lunch box him- or herself. Once the right lunch box has been found, it's time to fill it. Important for children are cereal products, dairy products, fruit, vegetables and a drink.
Cereal products
Products such as bread and muesli are part of every wholesome breakfast. Organic wholemeal products with long-chain carbohydrates, in particular, provide valuable energy. Bread is often not too popular with children because it is considered to be just a "boring" lunch sandwich. By varying the type of bread and the topping, you will create more interest. Mueslis are also very popular. However, by combining them with liquids such as milk or juice and the necessary use of a spoon, they are predestined to land on the floor in the cafeteria. In addition, the quality varies considerably between healthy sugar-free organic mueslis and the real sugar bombs. If in doubt, you can buy the basic ingredients for the muesli and then mix it yourself. Further alternatives are cereal and fruit bars, which contain only fructose at best, but should not be put into the lunch box every day from our point of view.
Dairy products
Dairy products are not only an important source of calcium and thus strengthen bones and teeth, but also provide valuable protein and valuable carbohydrates. They are especially important for young students because calcium helps them to grow. However, it is not necessary to give the child a liter of milk. Dairy products such as natural yoghurt, unsweetened curd cheese (Quark) or cheese also provide your child with the necessary nutrients. This way there is something there for every child and variety is provided.
Fruit and vegetables
Fruits and vegetables keep fit throughout the day because they contain a high proportion of secondary plant substances and provide plenty of vitamins and minerals. Regular consumption also has a positive effect on the immune system, as some plant substances fight against bacteria and harmful radicals. The often recommended amount is five portions of fruit or vegetables a day. Children find them appealing, since fruit and vegetables are multicolored and they are juicy and crunchy.
Beverage
The drink selected is particularly important. Too little drinking at school quickly leads to headaches, fatigue, constipation and lack of concentration. On average, children need about one liter a day. Very active children should drink even more. In addition to drinks, it is fruit, vegetables and other foods that provide about 500 ml of fluid a day. Water is the best thirst quencher, because it has no calories and is of high quality. Many children who have got used to drinking only water, like to drink it in future.
What about candy?
Since children cannot brush their teeth at school after a meal, we do not believe that sweets should be a permanent guest in the lunch box. They have many calories and quickly lead to tooth decay. In addition, children quickly get used to flavor enhancers such as sweeteners, colorings and artificial flavors and can therefore lose their taste for fresh food. Sweets also stimulate insulin production, which increases the feeling of hunger.
Exciting lunch box content
Last but not least: lunch box content can be exciting. Many children who are involved in the preparation of the lunch meal show a lot of interest. At the same time, the anticipation of the meal increases when it is prepared in a child-friendly way and if parents come up with new combinations and ideas. If the snack often comes home uneaten, we think you could ask your child what he or she wants, but at the same time remind him or her that a healthy diet is very important.