#LancheiraDoDia: mothers on social networks assemble their children’s lunch boxes; see which foods to prioritize | Health

Heart-shaped fruit, bread cut into different shapes, small notes, colorful and playful pots. Just log in to social networks to discover the #lancheiradodia trend. inside, Moms give tips for building lunch boxes that are attractive to kids and also share healthier recipes for little ones.

Paloma Boff is one of those influencers. She lives in Portugal with her husband and her daughter, Valentina, and it takes 15 to 30 minutes to assemble and record the video. For her, the lunch box is a “box of love”. “In the packed lunch I can convey love. She knows I took care of her, I enjoyed doing it for her, ”he says.

Luna’s packed lunch assembly – Photo: Dani Lima / Personal archive

Dani Lima agrees with Paloma. He lives in Rio de Janeiro and also displays his 2-year-old daughter Luna’s lunch boxes on social media.

“It’s a way to show affection, care. I realize the impact is positive when I see her replicating this in her play. Also in the morning, she prepares the ‘doll snack’ and says she will do it ‘just like mom does Luna’s’ ”, says Dani.

Dani Lima and daughter Luna, 2 years old – Photo: Dani Lima / Personal archive

In addition, influencers believe that this moment is crucial to creating a good relationship with food.

“This activity means the opportunity to bring my daughter create a good relationship with food and with the act of eating itself, in a place where it is possible to eat in a varied, healthy and fun way, without pressure and without trauma! ”, explains Dani.

This exchange of experiences is also essential for the development of children, as pediatrician Pedro Cavalcante explains.

“When we include the baby in the preparation of any food, we begin to create a relationship with what he is doing. It will connect food to a moment of happiness“, explains Cavalcante, who is also a member of the Brazilian Society of Pediatrics.

Paloma Boff and daughter Valentina – Photo: Paloma Boff / Personal archive

What to put in the packed lunch?

Paloma, Valentina’s mother, says that after her videos went viral on social media, she researched more about what items to include in her daughter’s lunch box. In addition, he has also learned healthier recipes. “Since there has been this packed lunch boom, I have done a lot of research and learned what I should eat on my daughter’s lunch. I always put in carbohydrates, proteins, fruit and water“, He says.

And Valentina’s mother is right. According to experts, parents should prioritize three food groups in their packed lunch:

  • Group 1: Fruits and vegetables
  • Group 2: Carbohydrates – provides energy (cereal foods and breads, popcorn)
  • Group 3: Protein – helps with growth and satiety (milk, cheese, eggs and other sources such as chicken pate, tuna)

And what is the drink? Waterfall! It is important that the baby hydrates during the day. Therefore, a full bottle of water is a mandatory element in the packed lunch.

“Always give priority to water. Juices stimulate the consumption of sugar. Ready-made juices, such as nectar, contain more sugar than fruit. It is always best for the child to eat fruit and drink water.“, leads nutritionist Ariana Ester Fernandes, member of the Abeso Department for Childhood Obesity (Brazilian Association for the Study of Obesity and Metabolic Syndrome).

According to the nutritionist, the amount of food will depend on the age, hunger, length of time the child is at school and the time of the snack (morning or afternoon).

Below are some suggestions for combinations, according to Abeso (cf. packed lunch recipes):

What to pack in the packed lunch? – Photo: Art / g1

Another key point when assembling the packed lunch is knowing what the child wants. Arianna says it It is always important to talk to the child about food, to understand preferences and what he does not like.

Dani, Luna’s mother, has already discovered what cannot be missing in her daughter’s packed lunch: fruit. “Luna is fascinated by the colors and different flavors of fruits, and whenever she can, I like to put more of a fruit option, because I know he will love it“, account.

It is also possible to open “exceptions” once a week. “Sometimes the child wants to get a juice, a filled biscuit. You can adapt, but you also have to think about the quantity. You will not send a package of filled biscuits, for example,” guides the nutritionist from Abeso.

Messages Dani sends to Luna – Photo: Dani Lima / Personal archive

Above all, according to the nutritionist, it is planning and organization.

“You have to think about what you will have in your packed lunch. If you think about it every day, you don’t have time to plan. Try to organize yourself and involve the child too. We won’t always let him give up, but it is possible to include ‘unhealthy’ foods from time to time. in time “, points out Ariana Fernandes.

See some important points:

  • Organize the snacks of the week and organize the shopping list
  • After purchase, sanitize vegetables, vegetables, fruit and keep them in the refrigerator
  • Organize food preparation
  • Sanitize the packed lunch every time your child comes home from school.
  • Wrap the sandwiches in cling film, in a zip-lock bag, or put them in a plastic container.
  • Prefer a packed lunch in thermal material
  • If possible, try to produce more playful dishes, an attraction for children
  • Offer foods that children don’t like in other ways

The assembly of Valentina’s packed lunch – Photo: Paloma Boff / Personal archive

The importance of eating well

A diet rich in fruits, vegetables, legumes, proteins and good fats helps maintain a quality of life, as well as reduce the risk of metabolic diseases.

“Food is essential for a child’s growth and development. If we encourage children to eat healthier from early childhood by avoiding ultra-processed foods, this child will have a supply of vitamins and nutrients for their development. Healthy eating is a thought for the future“explains pediatrician Pedro Cavalcante.

In addition to offering healthier foods, parents should also create a supportive environment for their children. “If the parents do not have healthy habits, neither will the child have them. The family must follow the same lifestyle”, Cavalcante guides.

The pediatrician warns him Parents should avoid ultra-processed foods as much as possible. However, they shouldn’t feel guilty if they can’t put together the “dream lunch” every day. “It’s okay not to be able to handle everything every daybut this cannot become a habit, especially for the excess of sugar and sodium “.

Mothers are booming on social media to assemble their children’s lunch boxes – Photo: Paloma Boff / Personal Archive

Leave a Comment