8 Tips for Preparing Healthy School Meals

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Preparing healthy school meals

Enjoying a healthy and delicious lunch is important at any age, and has even been shown to help improve children’s learning and school success.

Although it can be challenging to come up with new ideas lunch ideas It’s easy to prepare healthy school meals for your children while providing tasty and nutritious menu options.

There are so many things that are crucial to a productive school day for your child, and a good lunch is one of them. According to the Food Research and Action Centerschool meals play a critical role in the health, well-being and academic success of students.

While school meals are a great option, you can also send your child to school with an energy-packed lunch. This will help boost their learning and keep them energized throughout the day.

Below you’ll find a guide to choosing healthy options, combining foods, and creating a on-the-go lunch that your little learner will enjoy.

Psst…Check out NYC’s plan to improve nutrition education in NYC schools.

Tips for preparing healthy school meals

To start, it’s important to know that making healthy school lunches can be fun, and it’s something you and your child can do together. Here are a few tips to keep in mind as you create your fantastic lunches:

Mix and match food optionsAccording to the National Education AssociationThe most important thing to remember when making lunch is to give your child as many different options as possible.

You can mix and match different combinations and also search online for new recipes. Check out these back-to-school recipes from the Food network.

Think about gut healthMaintaining a healthy microbiome can prevent or reduce the effects of gut problems such as allergies, E. Coli infection, asthma, skin problems and other conditions, says gastroenterologist Rajesh Dhirmalani, DO

“A healthy diet, hydration and building good bacteria in the gut through supplements and probiotics such as Flore Clinical play a crucial role in children’s intestinal health,” the doctor said.

Foods to IncludeThink fiber fruits and vegetables when preparing healthy school meals. Leave the skin on to aid digestion and promote good bacteria. Apples, raspberries, broccoli and snow peas are easy additions to make your child’s lunch healthier.

“Berries and tomatoes are high in antioxidants, and oats, beans and chickpeas are good sources of protein, vitamins and minerals,” Dhirmalani says. “Avoiding processed and artificially or overly sweetened foods is also essential, as they contribute to the overgrowth of bad bacteria in the gut.”

Think of the lunch or bento box. They are trendy and practical for preparing healthy school lunches. Bonnie Lak, a mom from New Jersey, has a teenager who loves using the Takenaka bento box.

“Alexandria likes to eat healthy, so she likes to fill her diet with baby cucumbers, fresh fruit, tomatoes, strawberries and blueberries,” Lak said.

Organic yogurt is a fun, tasty and healthy snack. Organic, refrigerated yogurt bags, such as the Stonyfield Organic line, make a fun and nutritious addition to lunch boxes.

Think about the proteinWhen it comes to protein in healthy school meals, Dhirmalani recommends limiting red meat consumption to once a week or less.

“Fresh vegetables and healthy fibers like beans, lentils and chickpeas should be added as often as possible,” he said. “Adding fresh herbs and spices is a quick addition and has a long list of health benefits.”

Another option that kids love? Those tasty cheese snacks in a bag, like these from Whipsthose high protein snacks are to enjoy after or during lunch. Protein chips are another option, like these Wild Chips.

When preparing healthy school meals, take your dental health into account. Joe Albanese, DMD, from Maritime Dental Servicesadvises against eating gummy candies that are difficult to swallow and also not too much dried fruit, as this can get stuck between the teeth.

“While dried fruit is a healthier alternative to candy, it still contains a lot of sugar and can cause cavities if teeth are not brushed and flossed properly after eating it,” he said, adding that calcium-rich foods like cheese and yogurt are great for strong teeth.

Fun fact: Strawberries contain malic acid, which helps keep teeth stain-free and white.

Save money at the supermarketToday, families are seeing dramatic changes increase in food pricesBut there are ways you can save money by choosing an ideal day to shop, compare prices, and buy generic medications for some of your needs.

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