“It is very important for children to take a healthy lunch box to school, since it provides energy, enhances school performance, improves eating habits, prevents diseases such as anemia, and contributes to growth”, says Karen Velásquez, nutritionist of our clinic, who gives us some alternatives of healthy lunch boxes so that the little ones at home start the school year with proper nutrition.

What nutrients should a healthy lunch box contain?

• The school lunchbox should provide between 10 and 15% of the total energy requirement that a child needs per day so that he/she can perform adequately at school.
• A healthy lunch box should include a protein and iron-rich food, a food that provides energy, and a food rich in vitamins and minerals, in addition to liquids.

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Here are Here we have some practical alternatives for healthy lunch boxes:

• Sugar-free or low-sugar lemonade + shelled corn with cheese + 1 mandarin oranges
• Unsweetened fruit water + chicken sandwich with olive oil, lettuce, and tomato
• Greek yogurt + dried fruit + apple
• Low-sugar passion fruit water + chicken sandwich with olive oil + pear
• Fruit water + boiled potato with quail eggs + banana
• Low-sugar barley water + whole wheat bread with tuna omelet + passion fruit

Importance of proper hydration

The lunch box can include plain water, herbal teas, or fruit water (slices of fruit are placed in a pitcher of water). Ideally, these drinks should not contain sugar; however, in any case, they could be low in sugar.

Avoid sodas, rehydrating, or energy drinks, since their sugar content is very high.

Some considerations to be taken into account:

• Nuts are rich in omega 3 and 6 and can be included in children’s lunch boxes (a small handful, 2 to 3 times a week). Avoid fried or with added salt.
• It is important that parents send natural and healthy foods in their children’s lunchboxes. Ultra-processed foods such as sodas, candy, sweets, cookies, and fried snacks should not be included because of their high content of sugars, fats, and sodium.
• The lunch box should be easy, practical, nutritious, and varied, and should be prepared with proper hygiene.

Remember:

The school lunch box is one of the five meals a day that every child needs for optimal physical and intellectual performance.

The lunch box does not replace breakfast. Breakfast is important for school children to have an active mind, sufficient energy, and the ability to concentrate during classes.

Karen Velásquez
Nutritionist at Clínica Ricardo Palma