After the last entry about breakfastIn the article where we discussed that 'breakfast is not the most important meal of the day', and that – in any case – it should be adjusted to the requirements and needs of each girl and each boy, today I wanted to delve into the 'other breakfast', or lunch (if you prefer). Most children bring some food to school for recess.: their cloth bag, lunchbox, or package with the food they will eat in the yard; unfortunately, nowadays there are many families in precarious social situations for whom providing a sandwich is a luxury, that is why I have referred to 'most children'.
What do you pack for your children's lunch at school? A chorizo ​​sandwich or a chocolate spread? A bag of wholemeal breadsticks? Is it fruit day and you've put a banana in their backpack? Or do you pack them nothing and give them money to buy whatever they want at the bakery on the way? (And this 'whatever they want' could range from a sandwich to a glazed donut, or even one of those milkshakes (what a strange combination!). That moment when you decide what to put in the backpack is key in their food education and in their long-term health habits.
The easiest thing is to resort to the sandwich: you open, put the cheese, close, and the recyclable fabric container; Fruit We forget that it exists (although later we want them to appreciate it), and sometimes we are lazy to have to wash + chop. But there are other ways to feed the little ones, thus preventing them from getting bored and rejecting that mid-morning snackAlso preventing them from throwing their sandwiches in the bin (you see all sorts of things in this life)... We're going to give you some ideas, and above all, we're going to encourage you to give them healthy snacks that complement the rest of their meals during the day.
It is true that in schools, they usually suggest one or two 'fruit days' a week, I imagine they want most students to have a minimum intake of vitamins and minerals; but I believe that the most responsible for the nutrition of the children are their parents. So if you like to look at what you buy, prepare food with care, think about nutrition and see that children enjoy eating, apply yourself and discover new ways to feed them in the middle of the morning.
Things to consider before preparing recess lunch
Before deciding what your child will eat mid-morning, it is advisable to consider several aspects. Not all children need the same amount or the same type of foodAnd not everyone has the same breakfast or the same routines.
- What time do they wake up and how much do they eat for breakfast? A child who gets up very early might be hungrier at recess than others; a child who drinks a bowl of milk, eats toast with oil and a banana, will arrive at recess with a fairly full stomach. In this case, Lunch should be lighter., such as a piece of fruit or a small yogurt.
- What foods do they like and which ones do they not?I'm not saying you shouldn't try new things, but that should be done gradually and without being too pushy. If you always offer the same thing, they'll get bored; if you force them to eat something they can't tolerate, they'll end up rejecting it. The key is variety within what's healthy.
- If your child doesn't like sandwiches, don't insist.There are other things they'll probably prefer. I get the impression that sandwiches are sometimes overrated. A healthy lunch can be just fruit, or fruit with nuts (when they're old enough), or a lunchbox with cheese, without always needing bread.
- How old is the baby? Because let's see if he is 4 years old and finds himself with a banana, half a sandwich and a carton of milk; It's not going to fit, I'm telling you. Portions should be small and adapted to their ability to eat quickly.because recess is short and what they want most is to play.
- real-time recreationIn many schools, between going down to the playground, washing hands, and going back upstairs, the effective time for eating is very short. This forces students to choose. foods that are easy to open, chew and swallow, without complicated wrappings or preparations that require difficult cutlery.
- Subsequent activitiesIf your child does intense sport right after recess or at midday, they may need a lunch with more energy; if they spend the morning sitting down or lunch comes early, Lunch doesn't need to be very heavy..
It is also important listen to the childSome children ask for food because they are genuinely hungry, while others barely eat because they prefer to play. In these cases, it's best adjust portion size Instead of insisting they eat more than they need, forcing them to eat usually has the opposite effect.
Another point to consider is the weekly planningMany schools offer a healthy lunch schedule (fruit day, dairy day, sandwich day, etc.), but even if your school doesn't, you can organize something similar at home. Rotate food groups It helps to make the diet varied and more balanced throughout the week.
And finally, Let the children help out When choosing lunch, you can offer them two or three healthy options within the same group (for example, choosing between an apple, banana, or tangerine for fruit day). This encourages their independence and makes them more likely to eat what they've chosen.
What do you put the children to eat at recess?
Let's look at it in an orderly fashion, which food groups fit best into recesshow to combine them and what approximate amount to offer depending on the age and type of breakfast they have had.
For drinking: water is always best.
Water, no juices or shakes; no sodas. Water is the basic and sufficient drink to accompany lunch and quench your thirst. Packaged juices, even those labeled "no added sugar," behave metabolically very similarly to sugary soft drinks and are linked to a higher risk of cavities, obesity, and metabolic problems.
And if you ever want to add something special, keep reusable airtight bottles at home: pour in a little cold milk or at most milk with a little sugarOr, if you don't consume dairy products at home, you can use a plant-based drink fortified with calcium and without added sugar. It's best to reserve these types of "special" drinks for on a specific day (birthdays, end of term…) and not as a daily habit.
Sandwiches: how to make them really healthy
The classic sandwich can be an excellent lunch… or a bomb of empty calories. The difference lies in… the bread and the filling.
They can be tomato, ham with tomato, sliced ​​cheese, fresh cheese, ham or turkey, ham and cheese ... The simpler the better; if you want the bread to be a little moist, add a few drops of olive oil. To improve its nutritional quality, make sure the bread is whole grain or wholemeal And, whenever possible, use sourdough and with little added sugar.
In addition to the classic ideas, you can introduce other very complete combinations recommended by pediatric nutrition specialists:
- Tuna with natural tomato (If canned, it's best to leave it plain or in drained olive oil).
- Avocado with tomato and some fresh cheese or arugula.
- French tortilla or pieces of low-fat potato omelet.
- Chopped chicken fillet or leftover roast meat from the previous day, finely shredded.
- Hard-boiled egg with lettuce or with tomato.
- Vegetable pâtés (hummus, olive tapenade, pepper cream or eggplant cream like baba ganoush) with vegetable sticks inside the bread or in a wrap.
- Cheese with a little homemade quince pastewithout overdoing the sweets.
The bread portion can be adjusted to appetite and age: For toddlers in preschool, half a small sandwich is usually enough.In elementary school, a medium-sized sandwich might suffice. If they've already had a substantial breakfast, a mini sandwich might be enough.
Fruit: the star of recess
Don't be afraid to let them eat fruitAnd if they like it and ask for five days out of five, go ahead. Seasonal fruit is one of the best snacks for recess because of its contribution of vitamins, minerals, fiber, and water.
Some practical options for the backpack:
- Bananaseasy to peel and eat.
- Apple or pear Washed and chopped, place in a lunchbox. If you're worried about it oxidizing, you can sprinkle the pieces with a few drops of lemon juice.
- Tangerine or a small orange, already cut or peeled and segmented in a container.
- Grapes (without seeds) in a small lunchbox, to be chewed one at a time.
- Pieces of melon or watermelon in a Tupperware container during the warmer months.
- Dried or dehydrated fruit (raisins, prunes, dried apricots, dried mango or banana…) in small quantities. It provides quick energy and is easy to transport, but it's worth remembering that concentrates natural sugarsso a small handful is enough.
One way to prevent them from getting tired is vary the presentationOne day whole fruit, another day diced, another in sticks, another on a skewer inside the Tupperware container… By changing the way it is presented, they perceive it as something more fun even though it is essentially the same fruit.
Lunchbox with pieces of cheese or cubes of cooked ham
They can be eaten accompanied by mini bread sticks, donuts, quelitas, etc. Even with a tip of loaf of bread 'of the day'. Cubes of soft or fresh cheese They are a very practical resource: they are filling, provide protein and calcium, and can be eaten in two bites.
The following are also a good idea: lunch boxes with several compartments, "bento box" typewhich allow you to carry in the same lunchbox some cheese, some carrot sticks and a handful of wholemeal rolls, all separate so that they don't mix.
Yogurt and other simple dairy products
A natural yogurt without added sugar, or a small amount of natural Greek yogurt, can be a great option, provided the temperature conditions allow it. Put the spoon in the cloth bagTwo hours isn't a long time to keep yogurt in your backpack, unless the temperatures are very high. In hot climates, it's better to choose other foods or send the yogurt in a thermal bag.
In addition to yogurt, you can also use:
- A piece of cheese high quality, tender or semi-cured, already cut and wrapped.
- A small carton of milk or fortified plant-based drink, without added sugars, for children who drink little milk during the rest of the day.
It's always a good idea to check the labels on infant dairy products: Many "children's" yogurts contain more sugar than a sweet dessertIdeally, the only sugar present should be that from the milk itself.
A handful of nuts: concentrated energy
A handful of raw nuts (unsalted and unfried) is a very interesting snack from a nutritional point of view: They provide healthy fats, proteins, minerals and a high level of satiety.But age and the risk of choking must be taken into account.
But not if they are children under 6 years of age to avoid chokingAnd since they're not with you but under the supervision of a teacher who oversees 25 others, I'd wait until they're 10 years old before offering them whole. Natural nuts are better; they're delicious, and that way they get used to the taste of unsalted food.
For younger children, an alternative is to use 100% nut creams (for example, almond or peanut butter without added sugar or oil), spread on bread or apple sticks, provided that the school allows it and there are no allergies in the classroom.
How to plan recess lunches during the week
A good strategy to avoid improvising every morning is organize a small weekly calendar that they rotate different food groups. This makes it easier to avoid repeating the same options and ensures that children receive a variety of nutrients.
A simple example of planning could be:
- Monday: Fresh fruit day (whole piece or cut into pieces).
- MartesDairy day (natural yogurt or cheese cubes with some wholemeal bread).
- Wednesday: Healthy snack or sandwich day.
- Thursday: a day of dried or dehydrated fruit in small quantities, accompanied by something lighter.
- FridayA day of nuts for the older ones, or of healthy homemade pastries for the younger ones.
Within that structure, each week you can vary the specific foods so they don't get bored: for example, one Monday tangerines and the next Monday an apple; one Wednesday an avocado and fresh cheese sandwich, and the next Wednesday a tuna and tomato sandwich.
Planning also helps to organize shopping and prepare certain things in advance: Prepare a French omelet or a grilled chicken breast The night before, have fruit washed and ready to cut, or even freeze some ready-made sandwiches (chicken, tuna, fresh cheese…) to take out as needed.
Practical tips to make lunch easy, safe and appetizing
In addition to choosing good foods, it's worth thinking about the recreation logisticsHow will they transport it, how will they open it, and whether it will get dirty or damaged in the backpack?
- Suitable containersUse sturdy, lightweight lunchboxes for delicate fruit (ripe bananas, berries, peaches) and for multi-component dishes. Ziploc bags are very convenient for nuts, breadsticks, or cut fruit.
- Avoid foods that stick to your teethsuch as cookies and sugary cereals, since the residue gets stuck and promotes tooth decay, and at school they don't usually brush their teeth after recess.
- Protect food safetyDo not include foods that require strict refrigeration and may spoil, such as raw meats or fish, undercooked tortillas, or homemade mayonnaise, especially at high temperatures.
- Adapt the size Regarding the size of pieces of fruit and vegetables and their age: the smaller they are, the easier it is for them to eat them without difficulty.
- Prepare some of it the night before. To avoid rushing: leave the vegetables chopped for crudités, the slice of meat or the tortilla prepared, the fruit washed... and in the morning you only assemble the sandwich or finish cutting the fruit that oxidizes quickly.
- Invite the little one to participate In the process: having them choose between two fruits, spread hummus on bread, and put their own carrot sticks in their lunchbox. This increases their interest and commitment to what they will later take to school.
Foods prohibited (or almost) for recess
Industrial pastries, bakery pastries, cookies (a lot of sugar and fat), cereal bars (they also have sugar or honey), chocolate, mini pizzas, salty snacks. These preparations are only for special occasions and should not be part of the daily recess routine.
Other products that are worth considering avoid in everyday life are:
- Packaged juices and sugary smoothiesThey do not replace fruit and provide large amounts of free sugars, even if the label says "no added sugars".
- Soft Drinks And energy drinks: they have no place in the school environment, neither for recess nor for any other meal.
- Sweetened dairy products (dairy desserts, very sweet flavored yogurts, dairy drinks with cocoa and sugar): these usually far exceed the recommended amount of sugar.
- Potato chips, salty snacks and ultra-processed foods in general: excessive in salt, unhealthy fats, additives and with little nutritional value.
- Fatty cold cuts and sausages For frequently consumed meats (salami, chorizo, fuet, mortadella…): it is best to reserve them for very specific occasions and choose, instead, better quality proteins such as egg, chicken, fish, legumes or fresh cheese.
Giving them money to buy "whatever they want" at the bakery usually translates into pastries, sweets, or soft drinks. One day won't hurt, but if it becomes a habit, it indicates a preference for ultra-processed foods. and makes it very difficult to maintain a balanced diet.
We hope these ideas are helpful to you So that recess lunch becomes a daily opportunity to take care of their health, provide them with quality energy, and teach them, through small gestures, to enjoy foods that truly nourish them. With a little planning, creativity, and common sense, their backpacks can be filled each morning with delicious, varied, and very healthy options.
Images - Ministry of Information Second World War Official Collection, Amanda Mills.