Having trouble thinking of what to pack for healthy and appealing lunchboxes for your child? We know it can be challenging to prepare nutritious meals that kids will actually enjoy. To help with this, we sat down with Dr. Hanna Dulay-See, a pediatrician from Doctor Anywhere, to discuss practical and fun ways to prepare healthy lunchboxes that kids will love.
Nutritious and Appealing Lunchbox Items
When it comes to lunchbox ideas, Dr. Hanna emphasizes the importance of variety and balance. "Leftovers are perfect for lunch boxes," she suggests. "Shredded adobo, tapa, BBQ, or sinigang with brown rice are some great choices."
For a twist on the usual sandwiches, Dr. Hanna recommends using pandesal or whole wheat bread with fillings like tuna salad with chopped mangoes, chicken salad with cheese, or simple egg salad with lettuce and tomato. "You can cut these in cute shapes to make them more appealing," she adds.
For sides and snacks, Dr. Hanna encourages adding "a colorful mix of vegetable sticks, including bite-sized cucumber, cherry tomatoes, and sweet potatoes with a healthy yogurt dip." Fruity skewers made of bite-sized fresh fruits like mangoes, grapes, and strawberries, along with Pinoy classics like banana cue, turon, puto, and kutchinta, are also great options.
Hydration and Healthy Beverages
Staying hydrated is essential for children, and Dr. Hanna recommends using a reusable water bottle filled with water or homemade fruit-infused water. "Milk and yogurt drinks are also good options, providing essential calcium and vitamin D for strong bones and teeth," she notes.
Low-sugar smoothies made from blended fruits and vegetables, such as bananas, mangoes, and strawberries, are also excellent choices. She cautions against sugary drinks, sodas, and sports drinks, which are high in calories and offer little to no nutritional value. Instead, coconut water can be a refreshing alternative.
Ensuring Nutritional Balance
Pinggang Pinoy, developed by FNRI in collaboration with the World Health Organization (WHO), the Department of Health (DOH), and the National Nutrition Council (NNC)
Parents should aim to include all food groups—carbohydrates, protein, and healthy fats—in their child's lunchbox. Dr. Hanna highlights the Pinggang Pinoy (healthy food plate for Filipinos) guide as a useful tool for creating balanced meals. "Pinggang Pinoy uses a divided plate illustration to help us understand the recommended proportions of each food group," she explains. "Ideally, half of the plate should be filled with vegetables and fruits, a quarter with protein-rich food like meat and fish, and the remaining quarter with carbohydrates like rice or bread."
Presentation Matters
Making food visually appealing is also crucial in encouraging kids to eat healthily. "Consider using a bento box to create compartments for different food groups," advises Dr. Hanna. "This helps with portion control and makes it visibly appealing for the little ones."
Fun shapes made with cookie cutters can add a playful touch, and involving children in the preparation process can make them more excited about their meals.
Keeping Lunchboxes Fresh and Safe
Given the hot and humid climate in the Philippines, keeping lunchbox items fresh and safe until lunchtime can be challenging. Dr. Hanna provides several practical tips:
Invest in a quality insulated lunchbox: Look for ones with thick insulation and leakproof lining.
Separate wet and dry dishes: This helps prevent sogginess.
Pack food meant to be eaten at room temperature or slightly cold.
Choose fruits and vegetables that don’t require refrigeration.
Use a good quality thermos for hot food: Dishes like pasta bakes and stir-fry can stay warm for several hours.
Consume hot lunches within 2-4 hours of packing: If there's no access to a microwave for reheating, it's best to pack food meant to be eaten at room temperature.
Some common mistakes when packing lunchboxes are packing unhealthy food, ignoring portion control, and forgetting food safety. "Remember to focus on balanced meals with fruits, vegetables, whole grains, lean proteins, and healthy fats," advises Dr. Hanna. "Pack the right amount considering your child's age and appetite, and invest in good quality lunchboxes for proper temperature control." She also emphasizes the importance of considering children's preferences and allergies and involving them in meal planning.
Packing a healthy and appealing lunchbox for children is an essential part of supporting their growth and development. With expert tips from Dr. Hanna, you can create lunchboxes that are not only nutritious but also fun and exciting. Focus on variety, balance, and proper food safety to ensure that your children have the energy and nutrients they need to thrive throughout the school day.
For more expert advice on your child’s health, you can consult accredited doctors online, such as general practitioners, family medicine doctors, and pediatricians, through the Doctor Anywhere app. Our doctors are available on-demand or by appointment, even on weekends and holidays.
Download the Doctor Anywhere app for free on the App Store or Google Play Store to create an account for your child. In the absence of an ID, please use their birth certificate and the "Registry number" as their ID number. To learn more about kid’s health issues and the support services that are available, visit https://www.doctoranywhere.ph/children-health.
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Sources:
1. Dr. Dulay-See, Hannalae. Interviewed on 8 July 2024.
4. https://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/philippines/en/
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