SARA ALZAABI (ABU DHABI)
With the start of the new school year, preparing a nutritious meal is a top priority for parents. With increased awareness of the impact of diet on learning and health, they are mindful of their children's food choices.
Experts believe that a balanced and appetizing lunch improves concentration and energy, supporting lifelong wellness.
In light of this, Lamees Al Derbi, Senior Bariatric Dietitian and Board-Certified Bariatric Counselor at Healthpoint Hospital, shared some tips with Aletihad regarding healthy lunch boxes.
To start with, Al Derbi highlighted the importance of nvolvement and engagement. "I advise parents to get their kids involved in planning or preparing the lunch boxes because kids are more likely to eat what they packed." This includes helping children choose their favourite fruits and vegetables and offering options that cater to their tastes.
"We can include something like whole grains, whole grain breads or wraps. "Proteins can be lean meats, cheese, or legumes," she said.
Al Derbi noted that colourful lunch boxes with appealing, varied sizes and shapes is also an important factor.
Her next suggestion is to minimise processed foods, replacing them with healthier, natural alternatives like nuts, yoghurt, or homemade snacks.
Addressing food safety in hot climates is essential, since food can spoil quickly, she added. For packing lunches, she recommends using insulated lunch bags and air-sealed containers.
Freezing items when possible, and using frozen water bottles or juice boxes can help keep the lunch cool.
"Hydration is extremely important," Al Derbi said, noting the importance of prioritising water and hydrating foods like cucumbers, watermelon, and oranges, while limiting perishable items such as dairy and meat.
Al Derbi also drew attention to allergen awareness. "Educate children at home about specific food allergies and hidden sources of allergens."
Communicating with school staff about any potential allergies is also crucial, she said, emphasising the importance of sustainability and waste reduction, the dietitian stressed that meal planning and preparing in advance help parents buy only what they need and reduce excess food, Portion control and using reusable containers further decrease reliance on single-use packaging.
Adding a pinch of fun also makes the lunch box appealing to children. "Use cookie cutters to create fun shapes from fruits or crackers and include surprise notes in the lunch box to surprise the kids."
In the same vein, Dr. Rania Dib, a pediatrics consultant at HealthPlus Family Clinics, Al Forsan, part of the M42 group, offered tips for packing a healthy, balanced lunch box. In a statement sent to Aletihad, Dr. Dib highlighted the importance of planning ahead in preparing the lunch box.
She urged parents to dedicate some time each week to plan lunches. "Create a menu that includes a variety of fruits, vegetables, proteins, and grains," she said. Dr. Dib stressed the importance of choosing grains such as whole wheat bread, brown rice or quinoa as these are rich in fiber, which helps keep children full and focused throughout the school day
"A balanced lunch is essential for a child's wellbeing and academic performance. Include proteins, carbohydrates, fats, and fiber in the right proportions to keep your child satisfied and nourished," she added in the statement.