Preparing nutritious “baon” for kids

By Ma. Idelia G. Glorioso
Science Research Specialist II, FNRI

Most parents desire to provide their children with a variety of the freshest, organic, whole foods when they are away from home.  School children are usually better fed than pre-school children. They usually have good appetite but need guidance especially on proper food selection at home and in school to encourage good food habits.

For busy mothers, here are some healthy ideas in preparing packed snack/ lunch that is fun, nutritious, and yummy:

• Plan your child's baon ahead and give them lots of healthy selections to choose from.  This will help them to develop the habit of making choices for themselves.

• Packed lunches should represent three to four food groups to energize them through the school day's activities, e.g. rice + fried chicken + buttered or boiled vegetables + fruits in season.

• Prepare easy-to-pack dishes like fried fish, chicken or pork, or pork adobo, beef tapa, fish/meat omelette, etc. 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, tomato, or pipino for added fiber. Prepare sandwich fillings the day or night before to save time in the busy morning.

• Include milk and fruit juices for beverage for nutritious drink.  This saves 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 or insulated lunch box to keep hot foods hot and cold foods cold. 

[For more information on food and nutrition, you may write or call the FNRI director, Department of Science and Technology complex, Gen. Santos Avenue, Bicutan, Taguig, Metro Manila, Tel./Fax: 8372934, 8373164;  FNRI-DOST website: http//www.fnri.dost.gov.ph]