The long-awaited return to face-to-face classes has arrived, and after two years away from school facilities, many parents are wondering what foods they can include in their children’s lunch box, considering that we are still in a pandemic, these must be healthy and, above all, all, that strengthen their immune system. Dr. Karyn Reyna, nutritionist at our clinic, offers us 4 lunchbox alternatives to take care of the nutritional health of our little ones.

What fruits and vegetables should we prioritize?

Preferably citrus fruits such as orange, tangerine, lime, etc., but some seasonal fruits can also be included. Regarding vegetables, these must be fresh and of a different color such as: lettuce, tomato, spinach, carrot and avocado.

What kind of drinks are the most recommended?

The best drink to accompany food will always be plain water. However, we can also include homemade natural soft drinks (not packaged), such as: lemonade, orangeade, chicha morada, etc. Preferably, these drinks should not be sweetened. However, if you choose to sweeten them, you should avoid doing it with refined sugar, we can use panela or honey.

Lunch box 1

1 cup of grapes + 1 handful of unsalted peanuts + 3 rice crackers with 1 teaspoon of peanut butter.

Lunch box 2

2 quiwicha pop + 1 cup of orange segments + 3 sesame sticks.

Lunch box 3

1 apple + 1 small hamburger bun with meat for homemade hamburger, add tomato and lettuce + natural orange soda.

Lunch box 4

Fruit salad with blueberries, strawberries, tangerines and Greek yogurt 1 peanut bar + 1 small apple.

Remember:

Take your children for a regular nutritional check-up to ensure that the weight-height ratio and their diet are adequate, in addition to obtaining specialized advice that is adjusted to the clinical record of each child.

Dr. Karyn Reyna
Nutritionist at Clínica Ricardo Palma