Heart-shaped fruits, bread cut in different shapes, small notes, colorful and fun flower pots. Just log in to social media to find the #lancheiradodia trend. in, Moms offer tips for making kid-friendly lunchboxes, while also sharing healthier recipes for the little ones..
Paloma Boff is one of those influencers. He lives in Portugal with his wife and daughter, Valentina, and it takes between 15 and 30 minutes to put together and record the video. For him, the lunchbox is a “love box”. “I can convey love in the lunch box. She knows I care about her, I loved doing that for her,” she says.
Luna’s lunchbox montage — Photo: Dani Lima/Personal archive
Dani Lima agrees with Paloma. She lives in Rio de Janeiro and also shows her 2-year-old daughter Luna’s lunchbox on social media she.
“Love is a way of caring. When I see him repeat this in his game, I understand the effect is positive. She always prepares a ‘baby snack’ in the morning and says she will do it ‘just like my mom Luna did’”, says Dani.
Dani Lima and daughter Luna, 2 years old — Photo: Dani Lima/Personal archive
In addition, influencers believe this moment is essential to establish a good relationship with food.
“This activity means an opportunity to take my daughter. establishing a good relationship with food and the act of eating itself, where it is possible to eat in a varied, healthy and fun way without pressure or trauma!”, explains Dani.
As Pedro Cavalcante explains, this exchange of experiences is crucial even for the development of children.
“When we involve the child in the preparation of any meal, we begin to form a relationship with what he is doing. Will associate the meal with a moment of happiness“, explains Cavalcante, who is also a member of the Brazilian Pediatric Association.
Paloma Boff and her daughter Valentina — Photo: Paloma Boff/Personal archive
What to put in the lunch box?
Valentina’s mother Paloma, after her videos went viral on social media, researched what items to add to her daughter’s lunchbox. He also learned healthier recipes. “I did a lot of research and found out what my daughter should have for lunch as it was a lunchbox explosion. I always put in carbs, protein, fruit and water.“, he says.
And Valentina’s mom is right. According to experts, parents should prioritize three food groups in their lunchboxes:
- Group 1: Fruits and vegetables
- Group 2: Carbs – bring energy (grain-based foods and breads, popcorn)
- Group 3: Protein – aids growth and satiety (milk, cheese, eggs and other sources such as chicken paste, tuna)
And what’s the drink? Guilty! It is important for the child to drink fluids throughout the day. Therefore, it is imperative to fill the lunchbox with a bottle of water.
“Always prioritize water. Fruit juices encourage sugar consumption. Instant juices like nectar contain more sugar than fruit. It is always better for the child to eat fruit and drink water.“, guides nutritionist Ariana Ester Fernandes, member of the Childhood Obesity Department at Abeso (Brazilian Society for Obesity and Metabolic Syndrome Research).
According to the nutritionist, the amount of food will depend on age, hunger, how long the child has been in school, and when the snack is (morning or afternoon).
Below are some suggestions for combinations according to Abeso (see Fig. lunch box recipes):
What to put in the lunch box? — Photo: Art/g1
Another important point when setting up the lunchbox is knowing what the child wants. Ariana says It is always important to talk to the child about food, to understand his preferences and what he does not like..
Luna’s mom, Dani, has already discovered what’s missing from her daughter’s lunchbox: fruits. “Luna is fascinated by the colors and different flavors of fruits, and whenever she gets the chance, I like to include multiple fruit options because I know you’ll love it.“, account.
It is also possible to open “exceptions” once a week. To Abeso’s nutritionist, “Sometimes the kid wants to have a juice, a stuffed cookie. You can fit it in, but you have to think about the quantity. You’re not going to send a pack of stuffed cookies, for example.”
Dani’s messages to Luna — Photo: Dani Lima/Personal archive
Most importantly, according to the nutritionist, planning and organization.
“You need to think about what’s in your lunch box. If you think about it every day, you don’t have time to plan. Try to organize yourself and include the child. We won’t always be. give up, but it’s possible to include ‘unhealthy’ food every once in a while”, emphasizes Ariana. Fernandes.
Check out some key points:
- Plan the snacks of the week and organize the shopping list
- After purchase, sterilize vegetables, vegetables, fruits and store in the refrigerator.
- Organize meal preparation
- Disinfect the lunchbox when the child comes home from school.
- Wrap sandwiches in cling film, zip-top bag, or place in a plastic container.
- Prefer thermal material lunch box
- If possible, try to produce more fun meals that will keep children’s attention.
- Offer foods that kids don’t like in other ways
Valentina’s lunchbox montage — Photo: Paloma Boff/Personal archive
The importance of good nutrition
A diet rich in fruits, vegetables, legumes, proteins and good fats In addition to reducing the risk of metabolic diseases, it helps to maintain quality of life.
“Food is very important for a child’s growth and development. If we encourage children to eat healthier by avoiding excessively processed foods from early childhood, this will be a reserve of vitamins and nutrients for the child’s development. Healthy eating is a thought for the future“, explains pediatrician Pedro Cavalcante.
In addition to providing healthier food, parents should also create a suitable environment for their children. “If the parents don’t have healthy habits, the child won’t either. The family needs to follow the same lifestyle,” says Cavalcante.
Pediatrician warns Parents should avoid ultra-processed foods as much as possible.. However, they shouldn’t feel guilty if they can’t get their “dream lunchbox” together every day. “It’s okay to not get everything done every daybut it can’t become even more of a habit because of the excess sugar and sodium”.
Social media is booming as moms pack their kids’ lunchboxes — Photo: Paloma Boff/Personal archive