Tips for preparing nutritious snacks for your kids

An estimated 22 million students will attend today’s opening of classes in the public elementary and high schools nationwide.

I wonder how many moms are beating the “back to school blues” especially in preparing packed lunch or ‘baon’ for their kids every single day.

Most moms wouldn’t settle for less when it comes to preparing healthy meals for their children. I stumble these tips from the Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology, long ago. I refer to these tips every time I run out of ideas to perk up the meals I prepare for my own school-age kids.

* Think about you child’s ‘baon’ ahead. Healthy school lunches can be easy when you plan ahead. Plan your kids’ baon a week in advance and give them lots of healthy selections to choose from. This will teach them to develop the habit of making choices for themselves

* Packed lunches should have three or four food groups represented to fuel them through a lot of the school day’s activities, for example,

rice + fried chicken + buttered or boiled vegetables + fruits in season

* Prepare easy-to-pack and carry dishes like fried fish, chicken or pork, or pork adobo, beef tapa, fish/meat omelette, etcetera. Include vegetable or fruit as side dish.

* Use a different sandwich filling each day (tuna, cheese, egg, or chicken). Preferably use whole grain breads and low fat mayonnaise or dressing. Add cut up vegetables like lettuce, tomatoes, pipino (cucumber) for added fiber. Prepare sandwich fillings the day or night before to save time in the busy morning.

* Include milk and fruit juices for beverages. This will help assure your children of a nutritious drink and also save you needless expenses on carbonated beverages. If you include tetra pack fruit juice, keep it in the freezer then put directly in the lunch box – it will have thawed by lunchtime and will keep the rest of the food cool.

* Make sure your child is drinking safe, clean, and enough water.

* Be concerned with food safety when packing lunches. Use thermal/insulated lunch box to keep hot foods hot and cold foods cold. With a good thermal/insulated lunch box, there is no limit to the delicious, nutritious and safe packed lunches for your kids.

Fried Longganisa
Lettuce-Cucumber-Tomato Salad
Boiled Rice
Banana Fruit
Snack – Fried Banana/Camote

Chicken/Pork Adobo
Sauteed Abitsuelas
Boiled Rice
Fruit in Season
Snack – Egg Sandwich

Fish/Meat Omelette
Boiled Rice
Orange Juice
Snack – Boiled Peanuts

Beef Tapa
Fresh Tomatoes
Boiled Rice
Pineapple Juice
Snack -Chicken Sandwich

Fried Chicken/Breaded Pork chop
Buttered Vegetables
Boiled Rice
Fruit in Season
Snack – Fruit in Season

7 thoughts on “Tips for preparing nutritious snacks for your kids

  1. eli

    tnx po dito sa nutritious tips na ito. malaking tulong din ito sa akin kahit wala pa akong kids. single pa ako at nakatira sa isang apartment. minsan kung anu nalang ang kinakain ko basta makaraos lang at nakakalimutan k na o di kinu-consider ang value o nutritious content ng mga ito. hehe

  2. Miriam

    Maganda rin kasi ‘yung may preconceived menu ka at least for a week, saves you time to think and energy to go to market. Made-develop mo pa ‘yung health habit.

    Ako naman even if my kids do not really eat veggie salad, I see to it to include banana in their lunch box. Kahit papaano may prutas sila.

  3. zorlone

    Good thing I just had cereals now. hehehe. Yup, cereals for merienda. I was craving for something crspy to chew on, and I remembered I have a freshly opened box of cereal from breakfast. So, I took a cup full and had a quick merienda.

    Okay, off topic…

    Wow, you really thought of your kids weekly baon. he he he. I used to have chicken, egg, rice and milk during my elementary days. Of course there were some alternate meals. I just can’t remember them now. LOL

    I enjoyed reading this one. Made me hungry too!


  4. Miriam

    Sarap naman ng cereals. But I prefer oatmeal with lotsa milk. Yum.

    Di naman nasusunod ang one-week menu religiously,depende sa gusto ng mga kids. Picky eaters kasi.

    Z, thanks for the visit and the nice comments. πŸ™‚

  5. Medical Information

    Hey really good recipes. Try to avoid pre-packaged snacks because its unhealthy. One can even go for some innovative ideas like Ice cream cone can be filled with cheese, veggie and tomato chopped or a tuna fish salad which a great snack, involve the child in building their own meals from sandwiches, cheese cubes, and dried fruit or serve the meal in innovative plates and cups. To know more on tactics on healthy snacks for kids, refer Fun healthy kids snacks


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