The holidays are over and our children need all the energy they can to start a new academic year. Therefore, the main task of parents is to find the ideal lunch box alternatives to feed them properly and, at the same time, to provide them with enough hydration and adapt to these hot days that have not yet left. María Teresa Zumarán, nutritionist at our clinic, offers us 3 lunch box alternatives and their respective nutritious lunches, considering that some children and adolescents eat lunch at their school.

What drinks are the most recommended this season?

The best drink is pure water, but we can also vary with natural drinks without sugar or very low in it such as: emollients, infusions, purple corn, lemonade, passion fruit soda, etc.

What fruits are the most hydrating?

The fruits that hydrate the most are: watermelon, pineapple, grape, orange, strawberry, melon, papaya, tangerine, peach, pear and kiwi.

Lunch box 1 + Lunch 1:

• Grapes + homemade banana cake + quail eggs
• Half a corn + grilled chicken breast fillet + 1 cup of fresh vegetables

Lunch box 2 + Lunch 2:

• Blueberries + handful of almonds + homemade oatmeal cookies
• 1 medium boiled potato + turkey cutlet + 1 cup of mixed vegetables (asparagus, raw tomato and purple lettuce)

Lunch box 3 + Lunch 3:

• Watermelon + handful of raisins + 1 bread with 1 tablespoon of chocolate hazelnut butter
• Half a cup of quinoa + meat stew + 1 cup of cooked vegetables (carrots, beets, green beans)

* Optionally, if your children like salad dressing (lemon + olive oil or Sacha Inchi oil), you can send it in a separate container.

Remember:

The Nutrition Service of Clinica Ricardo Palma offers you specialized and personalized nutritional advice, to adjust it to the medical history of each child.

María Teresa Zumarán
Nutritionist at Clínica Ricardo Palma