A nutritious lunch should include cereals, vegetables and fruits, animal foods, bean products and dairy products. The proportion of the first three is about "three two one". The principle is low salt, low oil, low sugar and high dietary fiber.
How to match a nutritious lunch? Please see——
Try soup
A bowl of warm vegetable soup can not only bring dietary fiber and promote the secretion of gastric juice, but also make you enjoy a happy day. The soup made at home is more in line with personal taste. If conditions are limited, the soup bag bought in the supermarket is also good (please pay attention to check the ingredients, salt, sugar and oil should not be too high).
With vegetables and fruits
Rice, pasta and other staple foods, together with bean products, vegetables, fruits and nuts, can supplement vitamins and minerals. Of course, it can also be matched with chicken, fish, shrimp and crab with more protein.
Homemade fruit salad
Some unfinished pizza, fried eggs or Egg cakes, mixed with vegetable salad is also a good choice for lunch.
Recommended whole-wheat food
Eat wheat once a week, including wheat, oats, rye, and wheat products (such as bagels, rolls, whole-wheat bread, etc.). Choose a variety of whole-grain foods to maximize nutrient intake (such as fiber, vitamin B, vitamin E and magnesium).
Fill your lunch box with the following food!
Fruit
Such as chopped fruit, fruit salad or dried fruit, dried apricot, raisin, etc. Of course, fruit smoothies are also a healthy choice.
Vegetables
Chopped vegetables, such as carrots, celery and cucumbers, dip in salad dressing and taste good. Tomatoes, corn, sweet beans and other bright colors can make the food rich and colorful, and children love to eat them more.
Sweet food
Fruit can be mixed with low-sugar jelly or natural yogurt, and can be eaten as dessert. Yogurt drinks, egg custard or Babao Congee are good substitutes for sugar or fat.
Meat
A variety of lunch boxes can not only attract attention, but also help improve appetite. Even if you just eat sandwiches, you can add some salad dressing to add color and nutrition. Of course, it would be better if you could add some low-fat foods, such as fish, eggs, and low-fat cheese.
Snacks
Try to increase the fun of eating. Choose chocolate bars, candy, biscuits and various snacks of different sizes. However, pay attention to keep low fat and sugar.
Drinks
Plain water is a good choice. Of course, you can also choose fruit juice or vegetable juice according to your personal preference. But don't drink too many sugary drinks and carbonated drinks, which will bring too much energy to the body. Compared with ordinary drinks, milk and mineral water are obviously healthier for teeth.