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- Herausgeber: Clink Street Publishing
- Kategorie: Lebensstil
- Sprache: Englisch
- Veröffentlichungsjahr: 2022
Making time to prepare a full meal and a healthy lunchbox might seem impossible between work, traffic, school, and after-school activities. It's important to make time for family cooking because there are plenty of benefits for the family. Family is a team and reinforcing that bond will only make your family a stronger unit. This book consists of healthy recipes that are not only delicious but fun to prepare. It is written with the intention to encourage families to gather in the kitchen, cooking and connecting over food. The idea behind the curious food provenance facts is to create culinary interest in the younger generation. Knowledge about the food they are eating will make them aware about the environment and land that provides us with such healthy produce. There are plenty of benefits to cooking together as a family. Nutrition is something that many schools don't teach. Cooking with your kids helps teach them how to eat healthy and make informed choices about the food they consume.
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1
CONTENTS
6
INTRODUCTION
Childhood eating habits can have a huge impact on children’s health throughout adolescence and adulthood. Eating food containing important nutrients helps children grow, and is essential for children’s mental and physical development.
Introducing a balanced diet does not mean restricting foods or calories. On the contrary, getting a balanced diet signifies eating a wide variety of nutritious foods from all the different food groups including fruit and vegetables, wholegrains such as brown rice, wholegrain bread and wholegrain pasta, beans and lentils, lean meat and fish, seeds and nuts.
The majority of children go through phases with their eating, but their habits also change over time. Something they would have never eaten before will suddenly become a favourite. It is important to expose them to a variety of healthy foods, and to find creative ways of including important nutrients in their daily intake. Disguising vegetables in pasta, soups and patties is a great way to add important nutrients in their foods and to train their palates with new flavours.
A crucial part of a healthy diet is to avoid processed foods because they contain extra fat, salt and sugar to enhance their flavour. This will eventually have a negative impact on children’s health by increasing significantly the risk of overweight, obesity, diabetes, high blood pressure, and other health problems in adolescence and adulthood.
Preparation is fundamental when following a healthy lifestyle. Planning meals for the week ahead is a great strategy to save time without compromising taste and a well-balanced diet.
This handy lunchbox guide to family cooking offers useful advice on healthy choices, with numerous ideas that can be prepared in advance for those busy days. It is allergy-friendly and completely free from nuts. Many schools have food policies to reduce the risk of accidental exposure. Parents play an important role by following these policies and packing food products that are safe. The recipes can be easily adapted to gluten and lactose free by replacing ingredients.8
The healthier option is to cook from scratch avoiding processed food, artificial colourings and additives. The lunchboxes are creatively assembled to make the food attractive by combining the different textures and 9colours of fruit and vegetables because the varied colours contain different nutrients and health benefits.
The preparation process is not complicated, so kids may enjoy preparing their lunches themselves. It is an easy and gradual process and is not very time-consuming. Children can experiment replacing foods and making their own combinations using this book as reference.
Let them choose what they want to eat for their lunches from the groups of food. Children love to be involved in decision-making, and this book is designed to attract their curiosity.
As a parent, I believe in leading by example. Eating healthy foods shows your child how enjoyable a healthy lifestyle can be. The book is planned with parents in mind. Lunchboxes are appetising, delicious and healthy. Parents can easily duplicate them for the whole family.
A healthy lunchbox sets habits that have lifelong cancer prevention benefits
When it comes to organising school lunches, it can be a chore trying to arrange everything together for a perfect meal. This book promotes the preparation of different foods for the whole family. The recipes are nutritionally balanced in hope that healthy lunches may be enjoyed every day.
Planning daily school lunches is not only a headache and a time-consuming process but it is easy to run out of ideas after a couple of months. It may seem that repetition cannot be avoided. We have planned out a set of ideas that fit kids’ lunchboxes neatly and conveniently for every day. We hope this book will prove a practical solution to busy parents around the world.
The recipes are created for our preferred lunchbox. Bento boxes combinations are endless and have been around for centuries. They are the premier solution to a lunch mess problem because they contain multiple compartments within their own container, designed to separate different foods. They allow you to fit several different types and portions of food, all in one package. Bento lunchboxes also offer an added functionality because food will not jostle together or spill.
The food mentioned in each recipe in this book may be collectively packed in a bento lunchbox or used singularly as a dinner or a single compartment lunchbox.10
The history and culture of bento lunchboxes
Bento boxes have existed since the Kamakura period in Japan. During that period, workers who went out in the fields brought with them every day bento boxes packed with both cooked and dried rice known as Hoshi-ii. As time went on, Bento lunchboxes became more refined and common practice, as travellers took bento lunchboxes filled with different kinds of food everywhere with them.
It is easier to get creative when packing a lunch in a bento box. You can arrange different types of food in different ways to really make an appetising lunchbox experience. The best part is that all the different foods will not jumble or mix together thereby ruining the taste, consistence and visual experience of the food.
Lunchboxes come in different shapes and sizes, but they all have one factor in common, namely the practicality and simplicity of compartments which separate different types of foods within the same container.
Whether you want to mix your meat and rice, pasta and vegetables, or separate the two of them or even combine all three food groups, a bento lunchbox allows for any possible combination or separation of food. The portion-controlled compartments that separate foods in the bento lunchbox make it possible to include a variety of healthy food, thereby promoting a healthy diet.
With bento lunchboxes all kinds of meals and snacks may be transported conveniently. They are designed to fit easily into a backpack, briefcase or purse. Food will not fall out. Instead it will stay together though still separate. Packing a bento box for your children to take to school is undoubtedly one of the best decisions a parent can make on a daily basis. Children will learn to love their bento lunchbox and will be excited for lunch every day without the boring monotony and unhealthy nutrition of a daily sandwich.11
What children should drink
Guidelines say that babies need only breast milk or infant formula and, once they are six months old, small amounts of water. Children should stick to milk. water and occasionally fresh fruit juice.
Drinking too many artificial colourings found in soda, fruit juice or any sugary drink is linked to many health complications. Guidelines recommend that children between the age of one and two years should drink two to three cups of whole milk a day. At the age of two and three, they should drink no more than two cups of skimmed or low-fat milk a day. For age four and five, they should drink no more than two and a half cups of skimmed or low-fat milk a day.
With regard to water, it is (i) a half-cup to a cup for six to twelve-month-old children, (ii) one to four cups a day for ages one to three, and (iii) one-and-a-half to five cups a day for four and five-year-olds, adding a cup per year after that.
Diarrhea, constipation, increased upper respiratory infections and skin rashes are signs of a possible cow’s milk dairy intolerance. In that case, switching to a dairy-free milk like soy, almond, oat, or coconut milk might be a solution.
What children should have instead of cow’s milk
Plant-based milks, like almond or coconut, are fortified with calcium and vitamin D. However they do not contain nearly the amount of bioavailable protein as dairy cow’s milk. Soy milk does compare to cow’s milk in terms of protein, and additionally offers a great source of calcium, vitamin D, iron and B-vitamins.
Most cow’s milk is fortified with vitamin D, which the body needs in order to absorb calcium. You may also get calcium and vitamin D from whole foods in addition to plant-based milk. Foods containing vitamin D include oily fish such as salmon, sardines, herring and mackerel, and also red meat, liver, egg yolks and fortified foods such as some sandwich spreads and breakfast cereals. Calcium-rich foods include salmon, spinach, cheese, yoghurt and almonds.
Giving your children plant-based milk instead of dairy is perfectly fine, given that they eat enough protein. Soy milk contains the most balanced 13nutritional profile of the plant milk family and also offers a complete source of protein. Ultimately, incorporating a variety of plant-based milk can ensure proper nutrient delivery and absorption. Choosing unsweetened versions limits added sugars and carrageenan.
Carrageenan is processed powder made from dried seaweed. Compared to fresh, vitamin-packed seaweed, carrageenan has a different chemical structure. It is used as a thickening agent. Products containing carrageenan might include dairy products and dairy substitutes, ice cream, processed meat, frozen pizza and infant formula. Studies have shown that carrageenan may promote inflammation, bloating and irritability in the bowels.
