Learn How to Pack a Healthy and Fun Lunchbox

The Umami Committee shares tips to help parents or guardians with this task.

São Paulo, February 2015 – Convincing little ones to follow a varied and healthy diet is tough work—especially at snack time. With that in mind, the Umami Committee consulted nutrition and food specialists to help parents or guardians on this journey.

The big issue is that excessive consumption of high-calorie foods rich in fat, salt, and sugar—combined with a lack of physical activity—has become common among children. “Foods that contain some very pronounced tastes can limit the perception of the taste buds, in addition to providing many calories which, if not expended, can harm children’s health,” says Hellen Maluly, PhD in Food Science from the University of Campinas (Unicamp).

That’s why it’s essential that, from an early age, children are introduced by parents or guardians to the widest possible variety of foods, and that the adults’ own eating habits serve as an example. “This way, little ones may become more receptive to all tastes (sweet, salty, sour, bitter, and umami) and get used to making healthier choices. A colorful, balanced plate with fruits and vegetables generally covers all the vitamins and minerals needed for their development,” explains Mariana Rosa, nutritionist at the Umami Committee. “However, this will not determine their future choices, since taste judgments may vary for each individual and will be influenced by the environment in which they are inserted,” adds Hellen Maluly.

Another way to capture children’s attention is to make food more visually appealing. One option is to serve food cut in playful, fun shapes: little “trees” of broccoli and cauliflower, star-shaped carambola, whole-grain carbohydrates like a colorful rice mix (made with carrot or beet broth), include baby carrots, cherry tomatoes, sliced seedless fruits, and even tell stories during the meal. In this way, children can associate these foods with pleasant moments, minimizing potential rejection. Umami foods—such as tomatoes, peas, spinach, meats and deli cuts in general, pão de queijo (cheese puffs), and Parmesan—can be great allies! Besides being good accompaniments, they add more color and flavor to dishes.

Below is a suggestion of umami-rich foods that can be part of a child’s lunchbox and help make meals balanced without sacrificing flavor—providing all the energy kids need without compromising physical and mental development:

– Breakfast: cheeses / assorted cold cuts to go with whole-grain bread. Cereals. Milk.
– Lunch: meats in general, such as steak, chicken, or baked/grilled fish. If possible, add mushrooms and tomatoes, as well as aromatic herbs.
– Snack (morning/afternoon): same as breakfast, with some variations, such as a small portion of pão de queijo and low-sodium snack-type savories, preferably with some light cheese—great options for the lunchbox!

The foods listed above are umami (except the whole-grain bread and cereals) and should be paired with other items for greater menu variety. Learn more about umami foods and substances.

Note: If the child has any type of allergy or dietary restriction, consult pediatricians and nutritionists.

UMAMI
It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste on the taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are increased salivation and a lingering taste for a few minutes after eating. To learn more, visit www.portalumami.com.br.

UMAMI COMMITTEE
The Umami Committee Brazil discusses and disseminates topics related to the fifth taste. The Committee has a direct relationship with the Umami Information Center (UIC), a non-profit organization dedicated to research on the subject. To learn more, visit http://www.umamiinfo.com/.