A child nutrition expert and nutrition author has unveiled the formula for the perfect school lunch sandwich – and where most parents are wrong with their prep.
Mandy Sacher – who counts PR Mrs. Roxy Jacenko among her customers – said there is an ideal relationship with regard to a sandwich for your children – and it is not difficult to control.
& # 39; The perfect school lunch roll consists of two whole-grain or sourdough bread, a form of protein, a healthy fat and two to three vegetables, & # 39; Mandy wrote to her blog.
The child nutrition expert explained that if you stick to this relationship, you & # 39; give your child everything it needs to learn all day & # 39 ;.
A child nutrition expert and food author has revealed the formula for the perfect school lunch sandwich – and where most parents are wrong with their prep (photo: Mandy Sacher)
& # 39; The perfect school lunch roll consists of two wholemeal or sourdough rolls, a form of protein, a healthy fat and two to three vegetables, & # 39; said Mandy (photo)
So why does this sandwich achieve the high dietary tones for children?
What does the perfect school lunch roll contain?
* WHOLE CEREALS OR SOUTH BREAD: Slow-release carbohydrates help to stabilize blood sugar.
* PROTEIN: Lean meat, salmon, tuna, egg or tofu help with alertness and endurance.
* HEALTHY FATS: Things like sunflower seeds, avocado and pumpkin seeds increase satiety, help stabilize children's mood and increase their concentration.
* VEGETABLES X 2-3: Foods such as peppers, carrots, mashed potatoes and cucumbers contain fibers, vitamins and minerals that children need to keep their immune system healthy.
According to Mandy, this formula ticks & # 39; all boxes of the food group, as well as the amounts to be included in a children's sandwich & # 39 ;.
Wholemeal or sourdough bread is a slow-release carbohydrate that helps to stabilize blood sugar levels while the protein helps your child with alertness and endurance.
Mandy said her favorite proteins for children are lean meat, salmon, tuna and egg.
If they are vegetarian, they also love tofu.
Elsewhere, healthy fats both increase satiety, help stabilize children's mood and increase their concentration.
In the meantime, the vegetables contain the fibers, vitamins and minerals they need to keep their immune system healthy.
For these two categories, Mandy said she is a fan of sunflower seeds, pumpkin seeds and avocado for healthy fats and mashed potatoes, peppers, carrots and cucumbers when it comes to vegetables.
Regarding what most parents do wrong, the expert said too often that she sees lunch boxes that do not contain protein.
& # 39; A low-protein lunch can have a negative influence on the concentration and energy level of a child, & # 39; said Mandy.
& # 39; Moreover, with so many pre-packed options on the shelves of the supermarket, it is easy to lose sight of which foods contain too much hidden sugar. & # 39;
When it comes to what most parents do wrong, the expert (pictured with her children) said too often that she sees lunch boxes that do not contain protein
If you want to include a healthy but delicious snack in your child's lunch box, Mandy also has a few recommendations.
Among her favorites are banana bread, which is rich in healthy fats, iron and proteins, and raspberry and pear muffins.
The expert also recommends making your own apricot and coconut muesli bars instead of buying them.
When it comes to shopping for kids in general, Mandy recommends a few things.
& # 39; If your child loves bread, yogurt, crackers or cheese, focus on buying the most nutritious option, & # 39; she said said.
& # 39; I always emphasize for families the importance of reading and understanding nutritional labels. & # 39;
She also advocates that parents plan ahead and involve their children in the weekly meal plan.
That way you and she will be less likely to fall into something by eating something unhealthy or quick and easy.
Finally, Mandy said that you should go fresh whenever possible and instead avoid portions of food such as crackers, cookies and cheese.
& # 39; Often packaged with preservatives, sugar, salt and added flavorings, children will choose these clearly packaged, flavorful options over fruits or vegetables every time, & # 39; she said.
Instead, you need to limit this and buy fresh fruits and vegetables in bulk.
. (TagsToTranslate) Dailymail (t) femail (t) roxy-jacenko