The Philippine Online Chronicles

Did you ever consider that what you put in your child’s lunch box can be a big factor to his over-all health?

Sadly, when you open the lunch boxes of many school children today, you are most likely to find snacks that are high in sugar, fat and salt.  Many children today are accustomed to processed foods, junk foods and sugary treats as school snacks.  Potato chips, donuts, hotdogs, chocolate chip cookies and artificial fruit juices are just some examples of school snacks that parents give their kids.  Such types of school snacks may satisfy the appetite of young school children but it does not give them the important nutrients that they need for optimum growth.

A lot of these unhealthy snacks may lead to health problems such as dental problems, diabetes and obesity. It’s about time for parents to change the snacking habits of their children to something more healthy and beneficial.

Prioritize your child’s nutrition

Eating healthy food can help children perform better in school. Better performance will most likely translate to better grades.

Activeone Health Inc. Medical Director Dr. Gia Sison told GMA News that is important to consider nutrition as well as variety when preparing breakfast and school snacks for kids. Children need adequate nutrition to boost energy and enhance memory for better school performance. Sison suggested energy boosting foods, particularly complex carbohydrates such as oats and cereals to sustain a child’s energy all throughout the day.  She also recommends memory enhancing foods that are rich in calcium and iron like cheese and eggs.

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At first, it may be normal for some children to dislike the healthy snack options that you present to them.  Introduce new snacks gradually and consistently. Be patient and soon enough, kids will come around to prefer more nutritious snacks.

Here are some simple tips to help parents prepare healthy snack options for their children:

• Prepare healthy sandwiches for your kids instead of giving them junk food.  Some examples of sandwiches to consider giving as baon include tuna, grilled cheese, ham and cheese, chicken and egg sandwiches.  You can also combine your child’s favorite spread with a healthy ingredient. For example, if your child loves Nuttela spread, you can add slices of bananas to come up with a Nutella Banana sandwich.

• Consider using whole wheat or whole grain bread instead of the usual white bread for your child’s sandwiches. Whole wheat or whole grain bread contain fiber and protein that can provide kids with better source of energy.

• As much as possible, try to add vegetables in your child's snacks.  For example, you can add lettuce and slices of tomatoes to some sandwiches.

• For young picky eaters, you can make sandwiches more interesting by using cookie cutters to make different fun shapes.

• Aside from typical sandwiches, you can prepare sandwich wraps as snacks. You can use chapatti or tortilla in making sandwich wraps. There are many different fillings to choose from such as chicken with light mayonnaise; tuna with light mayonnaise; and ham with cheese and tomatoes.

• Pack fresh fruits inside your child’s lunch box such as apples, grapes, oranges and bananas. Whole fruits are better because sliced ones can easily lose its freshness. To keep sliced fruits from browning, drizzle them with some lemon or calamansi juice.

• You can also turn ordinary fruits into interesting snacks. For example, slice a ripe banana into half and spread some peanut butter into the cut halves. Wrap it in a plastic wrap and freeze for at least three hours. This Frozen Peanut Butter Banana is a hit with a lot of kids. You can also roll it in granola or chopped nuts.  Peanut butter is also great with apples.  The peanut butter that most kids love is a good source of vitamin E and vitamin B3 or niacin. It also contains minerals such as magnesium, iron, potassium, copper and calcium.

• Instead of artificial juice packs, give your kids real fruit juice.  Real fruit juice is good for your child’s body because it is rich in vitamins and minerals such as potassium, vitamin C and folate. On the other hand, most artificial juice drinks are composed of artificial sweeteners and additives. Artificial fruit juices only imitate the flavors and the color of the real fruit but it is laden with artificial flavors and artificial colors.

• Do not give your child soft drinks as part of school snack. Soft drinks are known to be high in sugar and calories and may contribute to tooth decay, cavities and child obesity.

• Pack some water in your child’s lunchbox. Water will help keep active kids hydrated throughout the day. Water is better than sugary and carbonated drinks.

• Avoid giving your child candy and chocolate for school snack. Candy and chocolate bars are high in sugar content and do not have the important nutrients that kids need.  Eating too many sweet treats may contribute to cavities.

• Avoid processed foods as much as possible. If your child likes chicken nuggets, consider making your own instead of buying the processed type in the supermarket. Store bought frozen chicken nuggets often contain artificial additives.

• Surprise your child with a nice treat from time to time. If you like baking, you can make muffins or cupcakes using healthy ingredients. Some examples are banana, carrot and pumpkin muffins or cupcakes.

• Observe your child’s normal appetite. Avoid giving your child huge school snack servings that he will have a hard time finishing.

• It is best to plan your child’s baon for the week. Make sure you provide variety because most kids can get tired of eating the same type of food.

• An insulated lunch box will help keep snacks fresh and warm. Make sure containers have a tight lock to keep food from spilling but can be easily opened by a child. Some containers have dividers to prevent different snacks from mixing with one another. Choose easy-to-hold bottles and tumblers for your child’s drinks.  Try to choose lunch box and containers that have colorful designs to make it more interesting for kids.

Photo: “Lunch Box 6/1/2009” by Carly Lesser & Art Drauglis, c/o Flickr. Some Rights Reserved.

Video: News to Go – ‘Baon’ tips for school children by gmanews, c/o Youtube.

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Rachel Yapchiongco, also known as Rach to her friends, is a Psychology and Marketing Management graduate of De La Salle University.  She took up several units of MBA at the same university.  Rachel is a full-time mom to a charming young boy and married to an entrepreneur with a passion for cooking. She shares parenting experiences and slices of everyday life on her personal blog called Heart of Rachel.