Tips for a healthy lunchbox Tips for a healthy lunchbox

Tips for a healthy lunchbox

WITH YOUR WORLD 18 August, 2016 Ana María López de Mesa


Finding a group of foods that is nutritious and enjoyed by kids is a task that is not always easy for parents.

During the school years, children experience several changes in their nutrition due to the new schedules, the increase in their energy demand, and the lack of presence of the parents to supervise their diet directly.

One of the biggest challenges is to guarantee a healthy lunchbox for the breaks between the main meals. In fact, many of the foods we give them for breakfast, for instance, are a good option to complement these snacks, only in smaller portions.

However, depending on each child’s conditions regarding their gender, growth stage, and health states, their nutritional needs differ. Generally speaking, a good snack should include foods rich in fiber and energy, according to nutritionist Patricia Restrepo.

While a main meal such as lunch covers approximately 25% of the child’s nutritional demand, a mid-morning snack should cover between 10 and 15%. For this reason, we may include fruit, dairy, and protein in smaller portions for children with adequate appetite who are not overweight.

Keep these ideas in mind for a delicious and nutritious lunchbox:

  • 1 diced apple, 1 pack of fiber-rich wholegrain biscuits, a small cheese stick, and a glass of natural juice with little sugar added, or water.
  • ½ cup of yogurt or a dairy drink, 1 cereal bar (preferably wholegrain), 12 grapes.
  • 1 cup of carrots with lime, ½ sandwich in wholegrain bread with cheese and tomato.
  • ½ cup of diced mango, 1 cup of natural popcorn, and 2 slices of ham.