The 2020 school season begins and certainly, you are already thinking about what food you will put in your children’s lunch boxes. But as far as you know that food must be healthy, it is also important that it resists heat to prevent fermentation or spoilage. Remember that little children do not know how to differentiate what foods are starting or already rotten.

“The lunch box never replaces breakfast or lunch. It is a light meal that represents between 10% and 15% of the energy requirement of the child and/or adolescent”, explains Nutritionist María Teresa Zumarán, who provides us with a list of what food you should not put for this season:

• Creams or juices containing milk
• Mayonnaise, or chili
• Fruit juice
• Seasoned vegetable salad; the dressing should be apart

Overweight

And, if you do not want your children to be overweight, have tooth decay, diabetes, cancer, heart or kidney problems, do not send:

• Boxed juices
• Sodas
• Filled cookies
• Sausages
• Nuggets
• Packaged cakes
• Canned fruits
• Rehydrating drinks

To be considered

• When you prepare the school lunch box, fruit should be sent well washed and wrapped in a napkin
• It is also necessary to include a cloth napkin so children may put food on it preventing contamination.

What should I put?

• Plum, apple, pear, peach and passion fruit
• Homemade cake
• Boiled corn
• Potato cocktail
• Corn nuts
• Dry nuts
• Barley, pineapple water or emollient
• Vegetable omelet

Lcda. María Teresa Zumarán
Nutritionist at Clínica Ricardo Palma