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What Should Be in a Healthy Lunchbox?

What should be in your child's lunch box for a healthy diet? Healthy nutrition suggestions for the school term.

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You may have difficulty controlling your child's nutrition during the school year. Because they spend most of the day in school desks and beyond your control. In this context, it becomes even more important to pay attention to some points in the diet. Child Health and Diseases Specialist Dr. Cevriye Kübra Cenkçi gave important information about what to pay attention to in the lunch box during the school period.

Why is Lunchbox Important?

School-age children spend most of the day at school desks. Therefore, you need to pay attention not only to your child's nutrition at home but also to his/her nutrition at school. Healthy nutrition is an important factor that affects both the child's academic success and physical performance. Although most schools have cafeterias, it is extremely important to choose healthy products in the lunch box you create for children who do not eat from the cafeteria.

What to Have in a Healthy Lunchbox

Foods Containing Vegetables and Protein

The most basic foods in the lunch box should be vegetables. Fibrous vegetables support the digestive system and provide a feeling of fullness for a long time. Foods containing protein (e.g. grilled meat, chicken, fish) should be added alongside. Protein is important for muscle development and providing energy.

Fruit and Nuts

One fruit must be in the bag daily. Fruits are rich in vitamins and minerals. Nuts (walnuts, hazelnuts, almonds) should be preferred raw. Nuts contain healthy fats and protein.

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Yogurt or Kefir

It is recommended to consume a bowl of yoghurt or a glass of kefir daily. These foods support intestinal health and strengthen the immune system thanks to their probiotic content.

Whole Grain Bread

If bread is to be added to the bag, bread made from whole wheat flour should be preferred. Whole grain breads contain more fiber and keep blood sugar balanced.

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Water consumption is very important for children, especially on hot days. A water bottle should definitely be added to the lunch box.

A Sample Lunchbox

Suggestion 1: Balanced Meal

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  • 4 spoons of salad (prepared with raw vegetables)
  • 1 slice of grilled meat (the amount should be adjusted according to the amount your child will eat, usually the size of 2 meatballs)
  • 1 slice of whole grain bread
  • Half a bowl of yoghurt along with 1 piece of fruit as a snack
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Suggestion 2: Practical Sandwich

  • Sandwich prepared with whole grain bread (egg or meat can be preferred as a protein source and raw vegetables must also be included)
  • Ayran (if there is red meat, it is not appropriate to consume dairy products at the same time, in this case, you can use unsweetened fruit juice squeezed at home)
  • As a snack, raw nuts and 1 fruit as large as the child's palm
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Cinnamon and Healthy Nutrition

Cinnamon is another healthy ingredient that can be used in a lunch box. Dietician Begüm Yılmaz Ün gave important information about the benefits of cinnamon and things to consider. The main active ingredient of cinnamon is coumarin, which is rich in antioxidants and anti-inflammatory compounds. Additionally, cinnamon contains important vitamins and minerals such as fiber, vitamin C and iron.

Benefits of Cinnamon

  • Balances Blood Sugar: Cinnamon may help regulate blood sugar by increasing insulin action.
  • Antioxidant Power: It reduces cellular damage by fighting free radicals.
  • Supports Heart Health: It can lower cholesterol levels and protect heart health.
  • Anti-Inflammation Effect: It can reduce inflammation in the body.
  • Stomach Relaxer: It can relieve stomach discomfort and regulate digestion.

Consumption of Cinnamon and Things to Consider

It is common to use cinnamon in desserts, coffees, teas and hot drinks. However, it is important to avoid excessive consumption. Excessive amounts of cinnamon can cause liver problems. Also, it should be noted that cinnamon can cause allergic reactions. The use of cinnamon during pregnancy and breastfeeding should be carefully considered. Cinnamon may interact with some medications, such as blood thinners. It is important to consult a healthcare professional before using cinnamon supplements and oils.

Preparing a Healthy Lunch Box

When preparing the lunch box, the food eaten for breakfast and the dinner meal should be taken into consideration, and if possible, different foods should be preferred so that the child does not get bored. Portions should be adjusted according to the child's age and nutritional needs.

Things That Should Not Be in Your Lunchbox

  • Packaged foods such as ready-made sauces, ready-made biscuits and chips
  • Chocolates, wafers, juices
  • fried foods

Such foods can cause sudden fluctuations in blood sugar and negatively affect the child's academic success. It would be more appropriate to choose snacks such as cakes and pastries from products you make at home.

Ensuring your child has a healthy diet improves their physical and mental performance. A healthy lunch box is critical for your child's development and health. You can follow the recommendations mentioned above to ensure a balanced and nutritious diet throughout the school term.

FAQ

What should be in a healthy lunch box?
There should be vegetables, protein sources, fruit, nuts, yoghurt or kefir and whole grain bread.

Which foods should be avoided in the lunch box?
Ready-made sauces, biscuits, chips, chocolate, fruit juices and fried foods should be avoided.

What are the benefits of cinnamon?
Cinnamon balances blood sugar, provides antioxidant protection, supports heart health, reduces inflammation and may relieve stomach upset.

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How should daily milk and yoghurt consumption be for children?
1 bowl of yoghurt or 1 glass of kefir daily is recommended. Animal milk consumption should not exceed 1 tea glass (125 ml) per day.

How should egg consumption be for children?
It is recommended to consume eggs daily. Free-range chicken eggs should be preferred.

What is a sample menu for a healthy lunch box?
Water should be added along with a sandwich prepared with whole grain bread, buttermilk or homemade juice, raw nuts and fruit, grilled meat and salad.

Preparing your child's lunch box carefully for a healthy diet is of great importance for their development and health. By following this guide, you can meet your child's daily nutritional needs and take an important step for a healthy future.

Source: HORECA TREND, Science and Health News Agency

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Healthy eating

10 Benefits of Fish

September is considered a period when the fish season begins in Turkey. Stating that fish is very beneficial for health and that balanced consumption can increase health and quality of life, Anadolu Health Center Hospital Nutrition and Diet Specialist Derya Eren said, “Fish is very beneficial against many diseases, especially heart and eye health, with the Omega 3 and vitamins it contains. Regular fish consumption also supports muscle development and contributes to weight control.”

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Anadolu Health Center Hospital Nutrition and Diet Specialist Derya Eren listed the 10 benefits of fish as follows:

Rich in Omega-3: Fish is rich in omega-3 fatty acids, which support heart health and reduce inflammation. Regular consumption reduces triglyceride levels and provides protective effects against cardiovascular diseases.

Contains High Protein: It contains high quality protein which is necessary for muscle development, tissue repair and immune system functions. It is a good source of protein for athletes and healthy living.

Rich in Vitamin B12 and D: Vitamin B12 is important for nervous system health and the production of red blood cells, while vitamin D supports bone health and strengthens the immune system.

Reduces Cancer Risk: It contains antioxidant components such as selenium and vitamin A. These components help reduce the risk of cancer by reducing the harmful effects of free radicals in the body.

Helps with Weight Control: Thanks to its low calorie and high protein content, it provides a feeling of satiety, which helps with weight control.

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Supports Brain Health: Omega-3 fatty acids protect brain health and strengthen memory. They are especially effective in reducing the risk of dementia and Alzheimer's in old age.

Makes the skin supple and bright: The healthy oils it contains can help keep the skin flexible and bright by protecting skin health. Thanks to antioxidants, it delays the signs of aging by reducing the effect of free radicals on the skin.

Supports Thyroid Health: It is rich in iodine, a mineral that is important for the production of thyroid hormones. It supports thyroid health and contributes to the regulation of metabolism.

Supports Metabolism: It helps the metabolism to function properly thanks to the minerals it contains, such as phosphorus and magnesium. These minerals contribute to the body's energy production and support bone health.

Protects Eye Health: Thanks to its vitamin A content, it supports eye health and helps prevent the development of age-related eye diseases.

Fish to be Consumed in September:

Bonito: It is a type of fish that is frequently consumed, especially in the Black Sea, and provides many health benefits. The nutritional contents of bonito fish are as follows:

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Nutritional Values ​​(for 100 grams of cooked bonito fish)

– Calories: Approximately 200-250 kcal

– Protein: 20-25 grams

– Fat: 10-15 grams

– Omega-3 fatty acids: High amounts

– Vitamins: B12, D, vitamin A

– Minerals: Phosphorus, selenium, potassium, magnesium

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Sea bream: It is a delicious and nutritious sea fish that has an important place in Mediterranean cuisine. It attracts attention with both its health benefits and rich nutritional content. Nutritional contents of sea bream:

Nutritional Values ​​(For 100 grams of cooked sea bream fish)

– Calories: Approximately 110-120 kcal

– Protein: 20-22 grams

– Fat: 5-6 grams

– Omega-3 fatty acids: Moderate

– Vitamins: B12, D, vitamin A

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– Minerals: Phosphorus, selenium, magnesium, potassium, iodine

Sea bass: It stands out as a popular and nutritious option among seafood. It attracts attention with its light flavor, low fat content and many health benefits. Nutritional contents of sea bass fish:

Nutritional Values ​​(for 100 grams of cooked sea bass fish)

– Calories: 120-130 kcal

– Protein: 20-22 grams

– Fat: 4-5 grams

– Omega-3 fatty acids: Moderate

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– Vitamins: B12, D, vitamin A, B6

– Minerals: Selenium, phosphorus, potassium, magnesium, iodine

Red Mullet: It is a delicious and nutritious fish species that has an important place especially in Aegean and Mediterranean cuisine. Despite its small size, it attracts attention with its high nutritional value and health benefits. Nutritional contents of red mullet:

Nutritional Values ​​(For 100 grams of cooked red mullet)

– Calories: 110-120 kcal

– Protein: 19-21 grams

– Fat: 4-6 grams

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– Omega-3 fatty acids: Moderate

– Vitamins: B12, A, D

– Minerals: Phosphorus, potassium, magnesium, selenium

Sardine: It is a type of fish that is quite rich in both taste and nutritional value. Despite its small size, sardines offer many health benefits and are a rich source of omega-3 fatty acids and vitamin D. Nutritional contents of sardine fish:

Nutritional Values ​​(for 100 grams of cooked sardine fish)

– Calories: 200-220 kcal

– Protein: 25-30 grams

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– Fat: 10-12 grams

– Omega-3 fatty acids: High amounts

– Vitamins: Vitamin B12, D, A, B2

– Minerals: Calcium, phosphorus, potassium, selenium, iodine, iron

bluefish: It has an important place in Turkish cuisine with its flavor and nutritional content. Rich in omega-3 fatty acids and protein, bluefish has properties that support heart and brain health. Nutritional contents of bluefish:

Nutritional Values ​​(for 100 grams of cooked bluefish)

– Calories: 150-170 kcal

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– Protein: 20-23 grams

– Fat: 8-10 grams

– Omega-3 fatty acids: High amounts

– Vitamins: B12, D, A, B6

– Minerals: Phosphorus, selenium, potassium, magnesium

Chinese Cop: It is a small-sized member of the bluefish family and is a very rich and delicious fish, especially in terms of nutritional value. Bluefish is an important source of omega-3 fatty acids, vitamins and minerals. It supports both heart health and provides many benefits for general health. Nutritional contents of bluefish:

Nutritional Values ​​(for 100 grams of cooked bluefish)

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– Calories: 120-140 kcal

– Protein: 20-22 grams

– Fat: 4-6 grams

– Omega-3 fatty acids: High amounts

– Vitamins: Vitamin B12, A, D, B6

– Minerals: Phosphorus, selenium, potassium, magnesium, iodine

Source: HORECA TREND and Anadolu Health Center Hospital

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Healthy eating

How to Reduce Reflux Complaints?

Reflux is a disorder that disrupts the quality of daily life. Experts made suggestions to prevent reflux complaints and complaints.

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Reflux is a disorder that disrupts the quality of daily life. Experts made suggestions to prevent reflux complaints and complaints.

On average, reflux is seen in one in every 5 people in Turkey; It manifests itself with symptoms such as burning in the chest, bitter-sour gastric fluid coming to the mouth and chest pain. Consumption of tobacco products, fatty and excessive nutrition, as well as failure to control weight increase the risk of reflux. Gastroenterology Specialist Prof. explains that the causes of reflux vary from person to person. Dr. Melih Özel said, “Advanced age and increasing drug use, obesity, hiatal hernias, smoking, malnutrition and inactivity trigger reflux.”

STOMACH PROTECTIONS MAY MAKE YOU SICK, ATTENTION! 

Pointing out that small changes in daily lifestyle affect the frequency, severity and results of reflux attacks, Anadolu Health Center Hospital Gastroenterology Specialist Prof. Dr. Melih Özel emphasized that, in addition to endoscopic and surgical treatments, the most important treatment of the disease is lifestyle changes and made suggestions to reduce reflux complaints:

  • Excessive fatty diets should be avoided and care should be taken to follow a healthy diet. You should eat small and moderate meals. Although vegetables cause gas, they generally do not increase reflux.
  • Tomato juice, grapefruit juice, soda, carbonated drinks and drinks containing caffeine should be avoided.
  • Skipping meals may cause reflux to increase, care should be taken not to skip meals.
  • People with reflux should stay away from tobacco products.
  • Tight clothes should be avoided and instead of wearing corsets, tight belts and tight clothes, clothes that do not hug or squeeze the body should be preferred.
  • Sugar and sweets can increase reflux symptoms. One should be careful about consuming chocolate, mint and cinnamon.
  • Excessive spices and hot foods should not be consumed.
  • The effects of foods on reflux symptoms may vary depending on the person. Therefore, people should observe the effects of food and beverages on themselves. Foods that are known to be harmful should be consumed in more controlled, smaller portions.
  • Weight control should be done well and very strict diets should be avoided.
  • There is no food that is definitely good for reflux, so it should be remembered that there is no food or drink option that will cause the treatment to be changed or stopped.
  • You should not go to bed immediately after eating. After meals, digestion should be relieved with light movements during bedtime.
  • You should not lose control of your diet when eating out.

Source: HORECA TREND, Science and Health News Agency

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Meat Cooking Techniques and Meat Cooking Degrees

Having knowledge about meat cooking techniques and cooking temperatures will help you prepare your meals perfectly. With the right techniques and cooking degrees, you can best reveal the flavor and texture of meat.

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Cooking meat is an indispensable part of world cuisines. Whether you're preparing a steak, a kebab, or a roast, knowing meat cooking techniques and cooking degrees will help you present your meals perfectly. In this article, we will examine the most common methods of cooking meat, degrees of cooking of meat and how to cook meat correctly.

Meat Cooking Techniques and Meat Cooking Degrees

Meat cooking techniques produce different results in terms of flavor and texture. Here are the most popular meat cooking methods:

Cooking Meat with a Grill

Grilling is one of the high-heat cooking methods and is often practiced in barbecuing. When grilling, the meat quickly seals on the outside and remains juicy on the inside. Meats to be grilled are generally chosen from fatty parts, as this method prevents the meat from drying out.

Cooking Meat in the Oven

Baking is a low and slow cooking technique. Baking is ideal for large cuts of meat and cooks the meat evenly from the inside to the outside. Covering the meat with foil while cooking in the oven helps retain moisture.

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Cooking Meat in a Pan

Pan-frying is a great option for steaks and similar small cuts of meat. By raising the pan to high heat, the outside of the meat is sealed and the inside is brought to the desired cooking temperature. When cooking in a pan, you can increase the flavor by using butter and aromatic herbs.

Cooking Meat Using the Sous Vide Method

Sous vide means "under vacuum" in French and is a method of cooking meat in vacuum bags in a low-temperature water bath for a long time. This technique keeps the meat juicy and tender. Under vacuumallows you to precisely control the internal temperature of the meat.

Cooking Meat by Smoking

Smoking is a method of cooking and smoking meat at low temperatures for a long time. Smoking increases the flavor and aroma of meat. This method is usually done with a barbecue. The type of wood used for smoking also affects flavor.

Meats and fish are among the foods that are most commonly smoked. However, poultry and cheese can also be smoked. can be prepared.

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Cooking Meat by Boiling

Boiling is a method of cooking meat in water or broth for a long time. This method is especially ideal for tough cuts of meat because meat cooked at low temperatures becomes more tender. Perfect for stews, soups and stews.

Cooking Meat Using the Slow Cooking Method

Slow cooking is a method of cooking meat at low temperatures for a long time. This technique is especially suitable for large and tough pieces of meat. Slow cooking makes the meat extremely tender and delicious. Slow cookers are perfect for using this method.

Meat cooking techniques and cooking temperatures are very important for flavor.

Meat cooking techniques and cooking temperatures are very important for flavor.

Meat Cooking Degrees

Meat cooking degrees are classified according to the internal temperature of the meat, and each offers a different flavor and texture.

Rare Meat

Rarely cooked meat is meat with an internal temperature of 50-52°C. The outside was sealed, while the inside remained red and cold. Rarely cooked meat is generally preferred for steaks.

Medium Rare Meat

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The internal temperature of medium-rare meat is between 57-60°C. The meat is sealed on the outside and pink and warm on the inside. This cooking temperature is considered by many to be the most ideal cooking temperature.

Medium Meat

Medium-rare meat is meat with an internal temperature of 63-68°C. The meat is slightly pink inside, but more cooked. Medium-rare meat has less blood and a tougher texture.

Medium-Well Meat

The internal temperature of medium-well done meat is between 70-73°C. The meat is slightly pink on the inside, but largely cooked. This cooking temperature is ideal for those who want a firmer texture and slightly juicy meat.

Well Done Meat

Well-done meat is meat with an internal temperature of 75°C and above. The inside of the meat is fully cooked and usually brown. Well-done meat has the toughest texture and is the least juicy type of meat.

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Tips for Cooking Meat

There are a few important points to consider when cooking meat.

The Importance of Meat Quality

Choosing quality meat is very important to prepare a good meat dish. Fresh, well-cut and properly aged meat gives the best results during the cooking process.

Resting Meat

Resting the meat after cooking allows the juices to penetrate back into the meat and ensure a more delicious result. Resting the meat for a few minutes after the cooking process is finished makes a difference in taste.

Correct Use of Spices

Spices are used to enhance the flavor of meat. However, it is important to use the right amount and right type of spices. Too much seasoning can overpower the natural flavor of the meat.

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Slicing and Presenting Meat

Slicing meat correctly affects flavor and presentation. Slicing against the grain of the meat results in slices that are softer and easier to eat. Additionally, the presentation of the meat also increases the visual appeal of the dish.

Meat Cooking Times

Meat cooking times vary depending on the type of meat and cooking method. For example, small cuts of meat, such as steaks, should be cooked in less time, while larger pieces of meat, such as roasts, should be cooked longer. Meat cooking times and meat cooking degrees should be proportional to each other.

Common Mistakes While Cooking Meat

Mistakes made while cooking meat can negatively affect the taste of the food. One of the most common mistakes is overcooking meat. Also, not sealing the meat properly and not resting it sufficiently are common mistakes.

Measuring the Internal Temperature of Meat

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Measuring the internal temperature of meat is important to achieve the correct degree of doneness. Checking the internal temperature of meat using a meat thermometer ensures perfect results.

Meat Cooking Tools and Equipment

Meat cooking tools and equipment make the cooking process easier. A variety of tools such as grills, pans, ovens, and sous vide devices allow you to experiment with different cooking methods.

Healthy Meat Cooking Methods

Healthy ways to cook meat can be done by using less oil or controlling cooking time. Methods such as smoking or slow cooking provide healthy and delicious meat dishes. Meat cooking temperatures are also very important for health.

History of Meat Cooking Techniques

Meat cooking techniques have developed in different cultures throughout history. Each culture has prepared meat dishes with its own cooking methods and flavors.

Having knowledge about meat cooking techniques and cooking temperatures will help you prepare your meals perfectly. With the right techniques and cooking degrees, you can best reveal the flavor and texture of meat.

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Source: HORECA TREND

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