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Healthy snacks – the best tips

by Josephine Andrews
Published: Last Updated on 410 views

healthy lunch is important so that your child gets through the school day full of energy. From crunchy vegetables to wholemeal bread with cheese, everything is allowed that provides important nutrients for the adolescents. Read here various ideas for a healthy snack and what you should avoid.

What is a healthy lunch break?

A lunch break provides children at school with the energy they need until lunch. Ideally, the little ones have already had breakfast at home and the lunch box serves as a bridge until the warm meal is available.

When it comes to healthy lunches, it is important that you pay attention to what your child likes to eat. It doesn’t make much sense if it’s wholesome but ultimately won’t be eaten. According to the German Society for Nutrition (DGE), a healthy lunch for children consists of the following components:

  • Whole grain bread
  • thin spread of butter or margarine, cream cheese is also suitable
  • Hard or semi-hard cheese with a maximum of 50 percent fat (Gouda, Edam, Mozzarella) or low-fat sausage
  • raw vegetables such as carrot, cucumber and bell pepper
  • fresh fruit like banana, nectarine and apple
  • Dairy products such as quark, natural yoghurt or low-fat milk to drink
  • Beverages such as thinly mixed juice spritzers, unsweetened fruit and herbal teas or water

The whole grain cereal contains complex carbohydrates that are broken down only slowly and therefore provide energy for a long time. Whole grains also contain valuable vitamins and proteins. The topping (cheese, sausage) provides your child with protein . It is best to cut fruit and vegetables into bite-sized pieces.

A small bottle of milk (200 milliliters) should go with a healthy lunch at primary school. The calcium it contains is important for building strong bones and teeth.

Bento boxes for children are often mentioned. The concept of a bento box comes from Japan. The difference to an ordinary Tupperware is that it has partitions, which means that the individual foods can be stored separately. You are free to choose the content of a bento box. It is no different from that of a classic lunch box.

What can you make as a healthy snack?

Need lunch box and bento box ideas? We have a few tips on what children like – as an alternative to the classic sandwiches.

  • Little surprises that you pack in the lunch box, such as trail mix, peanuts, dried fruit, wholemeal biscuits or a piece of chocolate, are a big hit with children’s lunch ideas.
  • Vary the types of bread. You can combine two different types of bread: toast bread on top, wholemeal bread on the bottom. Bite-sized breads are also popular – small triangles, for example.
  • There are no limits to the imagination when it comes to bread toppings. If your child likes it, put a lettuce leaf or slices of tomato, cucumber, radish or egg between them.
  • There’s nothing wrong with occasionally sweet spreads such as jam, honey or nougat cream – but it shouldn’t be the norm.
  • You can also refine a hearty sandwich with herbs, for example basil or chives.
  • A popular idea for lunch is small, colorful skewers on toothpicks, made of vegetables, fruit, cheese and bread cubes.
  • For a change, you can give your child wholemeal bread with a vegetarian spread, such as an aubergine or tomato spread.

What should you avoid when eating lunch?

Even if the manufacturers of breakfast bars or biscuits advertise with all the good things from the milk and the extra portion of calcium – they contain too much sugar, too much fat and too little fiber . Their satiating effect fizzles out quickly.

Fattening foods with sugar such as lemonade, pure juice, nectar and cola should also be the absolute exception. It is best to avoid them altogether.

The same applies to sweets, sweet baked goods and cakes: they do not belong in the daily lunch box. These sugary foods cause blood sugar levels to rise and fall quickly—below normal. There is a drop in performance, which is particularly disadvantageous during lessons.

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