Article by Joana Resende, Nutritionist of the UPFit Program. 

In the rush of everyday life, it is not always easy to decide what to include in the little ones' lunchbox. Less common options such as vegetables, legumes and nuts should also be part of children's snacks. It is also important not to forget water and to encourage its consumption throughout the day.

Even though tastes are not up for debate, there are good practices to adopt. Still, it is important to take into account each person's individual context.

Milk and dairy products

Simple choices like milk and yogurts that contain <10g per 100g of sugar and <2,5g per 100g of fat. 1 serving equals:

• 200ml semi-skimmed milk.
• 1 liquid or solid yogurt.
• 1 slice of cheese (20g).

Fruit

Include 1 portion of fruit, equivalent to 100-150g. It is important to remember that fruit juices are not a substitute for fruit.

Cereals and derivatives

Cereal bars and cereals are generally not an option to include very often due to their sugar and fat content. Instead, include 1 portion, which is equivalent to 50-60g of bread.

Vegetables, legumes and oilseeds

Vegetables can be included in bread. Turning legumes into a paste is a good option for later spreading. Nuts can be eaten whole or crushed to obtain a paste.

Water

Including water in your lunchbox is essential. Place a reusable and attractive water bottle in a way that encourages drinking throughout the day (for example, with dolls, characters, colors, etc.).

To privilege

• Mixed bread, wholemeal or 0% sliced ​​bread.
• Unsweetened natural yogurts.
• Cheese.
• Eggs.
• Fresh fruit or 100% fruit puree.
• Wholemeal toast without sugar.
• Corn or rice crackers without frosting.
• Unsweetened breakfast cereals.

Less frequently

• 100% fruit juices.
• Cookies.
• Butter.
• Flavored milks and flavored yogurts.
• Homemade cakes.

To avoid

• Milk bread.
• Yogurt with nuggets.
• chocolates.
• Chocolate spreads.
• Stuffed cookies.
• Soft drinks and nectars.
• Pastry cakes.
• Commercial cereal bars.