Nutricionista dá dicas de como preparar o lanchinho das crianças
Lanche da escola, Lanchinho da tarde, enfim. Sempre na hora de preparar o cardápio das crianças, o que colocar na lancheira do seu filho? Crianças em idade escolar muitas vezes manifestam suas vontades alimentares e algumas torcem o nariz para frutas, verduras e legumes.
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A missão é fazer com que os pequenos troquem as guloseimas, como salgadinhos, bolachas, refrigerantes e balas por alimentos mais saudáveis e nutritivos.
Mas, de que forma é possível montar este cardápio? Quais alimentos não podem faltar na rotina alimentar das crianças? Como montar pratos coloridos e interessantes a fim de despertar o interesse dos pequenos que não gostam de legumes e verduras? Como preparar lanches para crianças diabéticas ou com alto nível de colesterol? Como montar um cardápio para a semana inteira, de forma saudável e sem restrições?
A nutricionista da Clínica de Nutrição da Universidade UNIVERITAS/UNG, Cristiane Botelho, explica como preparar uma lancheira saudável, mais sem perder o sabor.
Para montar uma lancheira saudável a dica principal é variar e usar a criatividade. Resumidamente, incluir um carboidrato (como pão, bolacha, bolo ou cereal), uma fruta e um lácteo. Procure variar as opções ao longo da semana, isso incentiva a criança a comer com mais prazer.
Outra dica bacana é convidar a criança para ajudar a montar a lancheira e pedir, por exemplo, para ela escolher qual fruta quer comer naquele dia, ou qual sabor de suco deseja, dentro das opções disponíveis. Desenvolver a autonomia dos pequenos nessa hora, vai estimular o consumo do produto escolhido para levar para escola e vai contribuir para que eles se tornem adultos com hábitos alimentares mais conscientes.
Alegando a praticidade, muitas famílias acabam optando por alimentos industrializados. Nesse caso, a dica é que se façam escolhas mais inteligentes, optando por alimentos nas versões assadas, integrais e com menos teor de sódio e açucares. A Água de coco deve pasteurizada, e no caso dos sucos a sugestão é optar pelo de uva integral (vendidos em garrafas de vidro no supermercado).
Lembrar sempre de mandar uma garrafa de água na mochila também é muito importante. Com pequenas trocas, é possível seguir uma alimentação equilibrada, que refletirá em mudanças para toda a vida e em um crescimento saudável.
Dicas de composição das lancheiras:
🍪🍊🥃: Cookies integrais + fruta + suco caseiro
🍈🍞🥘: 1 fatia de melão cortada em cubinhos + 2 fatias de pão integral + 1 fatia de queijo branco com tomate e orégano
🥗🍰🥤: 1 potinho de salada de frutas + 1 pedaço de bolo caseiro + 1 iogurte
🍎🥖🥥: 1 maçã + 2 fatias de pão integral com patê de ricota ou atum + 1 água de coco
🥛🥣🍌: 1 iogurte + 1 porção de cereal integral + 1 banana
🥧🍇🍵: 1 fatia de torta caseira de frango ou atum ou legumes + 1 porção de fruta + chá gelado
Fique atento:
🥛Bebidas: No caso dos sucos de frutas prefira as que possuem menor velocidade de oxidação, como melancia, acerola, abacaxi, mamão, goiaba e maracujá. Com o tempo, os sucos naturais podem perder uma parte das vitaminas, mas, ainda assim, é mais saudável que as versões de caixinhas.
🍶 Iogurtes e lácteos: Para evitar que estrague o produto desse ser mantido no freezer por algumas horas, até começar a congelar. Depois disso, retirar do freezer um pouco antes da criança ir para a escola e colocar na lancheira. Dessa forma, até a hora do recreio, o produto estará descongelado e fresco para o consumo.
🥣 Patês: Para deixar a receita mais saudável recomenda-se o uso de ricota, queijo tipo cottage ou cream-cheese como base. O alimento escolhido deve ser batido no liquidificador com cenoura, atum, salsa ou outro ingrediente de preferência da criança. Esse alimento pode ser guardado na geladeira, em um pote com tampa, e usado para rechear pães, que podem ser embrulhados com papel filme ou alumínio. A durabilidade média é, normalmente, de três ou quatro dias.
🥘 Petiscos: Mix de castanhas, cereais sem açúcar ou frutas desidratadas. É prático e nutritivo. Basta manter em potes ou saquinhos.
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