Healthy (and tasty) meals ideas for kids

Khaleej Times - - HEALTH MATTERS - Staff Re­porter (As told by Sandy Poulis, nu­tri­tion­ist at Fit­ness First)

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.

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