10 rules from an expert: how to prepare a school lunch for a child that meets all the standards

With the start of the school year, parents are faced with the same old worries, including the "sack lunches" that children take to school. The problem here, as a rule, is to provide the child with the recommended amount of nutrients on the one hand, and not to go bankrupt on expensive products on the other.

SSPDaily took an interest in this issue and published a topical article on what a children's lunch that meets all the requirements should be. In order to understand this thoroughly, the journalists talked to Mary Harrington, a nutritionist at the National Dairy Council and a doctor of science in nutrition.

Ms. Harrington is also an expert in communicating factual nutrition information to healthcare professionals and consumers.

Here is what she had to say about the rules for preparing children's school lunches:

• Refer to the "laws of the food pyramid" - there are several options to choose from in each food group.
• Be organized - pack lunchboxes the night before, not during the morning rush.
• Involve children in the process - learning about foods and eating habits is an important life skill that should be encouraged from an early age.

• Try new dishes - children's food tastes change as they grow up. Therefore, by offering them new and different foods, you are taking an important step in helping them develop good eating habits. If you are afraid that they won't like your idea and the food will be wasted, offer the new item at morning tea or on weekends.
• Diversify your diet. This is a key factor that provides not only nutritional benefits, but also works positively on the psychological and emotional level. Thus, you will save your child from boredom and lack of interest in food.

• Think about the presentation. Spend a few extra minutes to "present" the lunch. This works especially well for younger children.
• Keep hydration in mind. According to research, dehydration leads to decreased concentration and performance in children. Water and milk are the best options in this regard. At the same time, avoid drinks with high sugar content.
• To save money, use leftovers. Save them to give to your child the next day, make extra portions for dinner, or make another dish with them, such as a salad.
• Remember that situations vary. Your child may be busy or simply not have enough time to eat at school. As a result, they may compensate by eating a bigger snack after school.