o What are the best foods to put in my child's lunchbox? - Dr.Shikha's NutriHealth - Nutrition Diet plans for Weight and lifestyle management
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What are the best foods to put in my child’s lunchbox?

Foods to put in a lunch box

  • Fresh fruit
  • Crunchy vegetables
  • A meat or protein food such as slices of lean meat, hardboiled egg, peanut butter or nut paste brownbread sanwich
  • paneer stuffed kathi roll
  • Starchy food such as bread, a roll, pita or flat bread, fruit bread or crackers

Food suggestions for lunch boxes

There are lots of food choices available for lunch boxes.

  • Fruit – best choices include fresh or tinned fruit
  • Vegetables – Nutritious vegetable can be added to lunch box in forn of vegetable cutlets , rolls , with chapati etc
  • Milk, yoghurt and custard – Packed or tinned flavoured milk and buttermilk can be given
  • Different breads add interest– include a variety of bread, especially if children begin to lose interest in sandwiches. Try bread rolls, pita bread, flat bread, bagels, fruit loaf or buns, foccacias, scones, pikelets, muffins, crumpets, crispbreads, rice cakes or corn thins
  • Muffins and cakes – try making your own muffins and cakes as a great way to include more fruit and vegetables. Examples include sultana, carrot, zucchini, banana or pumpkin. Donuts and creamy cakes are best offered at birthdays and special occasions instead of in lunch boxes
  • Muesli and ‘breakfast’ bars – almost all ‘bars’ are too high in sugar to include regularly, but cereal bars may be better for teeth than chewy sticky muesli bars. Try to avoid muesli bars and chocolate bars in lunch boxes. These are expensive and usually stuck together with fats and sugars

Food safety in lunch boxes

In most cases, food is stored in lunch boxes for several hours, so the lunch box needs to stay cool. Food safety suggestions include:

  • Choose an insulated lunch box or one with a freezer pack, or include a wrapped frozen water bottle to keep the lunch box cool
  • Follow hygienic food preparation methods. This is especially important when food will be stored in the lunch box for many hours before eating
  • Prepare lunches the night before and store in the fridge or freezer
  • Perishable foods such as dairy products, eggs and sliced meats should be kept cool and eaten within about four hours of preparation. Don’t pack these foods if just cooked. First cool in the refrigerator overnight
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