Healthy (and tasty) meals ideas for kids

Children are back to school and parents must be worrying about providing them with healthy breakfast and lunch. While breakfast plays very significant role in the development of a child’s cognitive skills, lunch helps them in maintaining their energy level throughout the day. Here is a list of healthy breakfast and lunch options you can try for your children.

Breakfast > Have smoothies before leaving for school! Blend together fruits and low fat milk/yoghurt the previous night. Add plain oats to fill you up until lunchtime.

> Eggs, raw nuts (almonds, walnuts, and mixed seeds), avocado and clean peanut butter are great sources of energy. > Boil an egg or two at night to have them with 2 slices of brown toast of low fat cheese or labneh and a cup of low fat milk the next day. Don’t forget to have a vegetable or fruit. > A slice of brown toast with a tablespoon of jam or honey, added to a cup of low fat yoghurt and a vegetable is guaranteed to provide you with a fresh start. > Oatmeal with low fat milk is a great option. Lunch > Take your own food to avoid the cafeteria’s French fries and burgers.

> The key is to purchase a lunchbox that has few compartments to help you split your portions. Three segments mean you can add a main meal, a green snack and a desert. > Fill a section with vegetables and fruits every day.

> Your lunch should contain whole-grain rich foods such as wholegrain pasta, brown rice, oatmeal or cereals and low-fat dairy products (milk, Laban, yoghurt) or juice.

> Proteins are important! Since seafood and red/white meat can be tough to pack, consider beans, lentils, quinoa or tofu.

> Use healthy oils like olive oil and canola oil that are high in omega-3 and omega-6 fatty acids.

> For a dessert, have 2-3 light Digestive biscuits. Avoid cakes, cookies, icecream, pizza, candies and hot dogs.