School lunch boxes: how to create them and simple examples to start the school year right

A few days before school starts, we know that parents are thinking about what foods their children should bring to school. That is why in this note we will provide you with key and simple information to put together nutritious lunch boxes that will not take you much time.

Nutritional content

A lunchbox is a mid-morning snack or meal that children have, from complementary feeding. This is one of the five meals of the day and will help infants, children and adolescents meet their requirements for energy, proteins, healthy fats, fiber, vitamins and minerals.

Nutritious lunch boxes should incorporate a variety of foods, such as fresh fruits, vegetables, proteins, healthy fats and carbohydrates. This composition guarantees a balanced mix of essential nutrients. The amount of calories or energy that each one has will depend on your age, physical activity and physical condition, but before counting calories, we must focus on the nutrients.

Proteins (forming foods):

These macromolecules that we find in some foods contribute to muscle and bone development. Some examples are: tofu, legumes, tempeh, peanut butter, nuts, egg. It is important to avoid red and processed meats, because there is evidence that they can cause long-term chronic diseases. In addition, sausages, hams, bacon, among other processed meats, can be carcinogenic.

Carbohydrates (energy foods):

Carbohydrates are the body’s main source of energy. If we choose complex carbohydrates to include in lunch boxes, they will provide us with the energy necessary for children to cope with the physical and mental demands of the school day. Some examples are: whole wheat bread, potatoes, sweet potatoes, quinoa, whole grain crackers, wraps, whole grain tortillas, etc.

Fruits and vegetables (defending foods):

Including fruits and vegetables not only adds visual aesthetics to the lunch box, but also provides a wide range of antioxidants, minerals and vitamins essential for growth, and nutrients that support the immune system. Some examples are: apple, pear, strawberry, blueberry, wraps with vegetables, burritos with vegetables, etc.

Hydration:

It is important to create the habit of drinking pure water, without additives. This will help children stay hydrated during class hours. Remember that including a bottle of water in your lunch box encourages adequate hydration, essential for physical and cognitive performance. In addition, infants and children are the most sensitive to becoming dehydrated and it could be dangerous for them.

When we involve children in choosing and preparing their lunch boxes, we are not only promoting their autonomy, but also increasing the likelihood that they will enjoy and consume nutritious foods. Below are some examples that you can do at home.

Examples:

1. Hummus wrap with tomato, lettuce, and an orangeade.
2. Apple with peanut butter, a whole grain cracker and a bottle of water
3. Homemade canchita, with nutritional yeast, a pear and passion fruit water.
4. Homemade oatmeal muffin, an apple and a bottle of water
5. Burrito with salted soy meat, vegetables and sugar-free chicha morada
6. Oatmeal pancakes, peaches, peanut butter and a bottle of water
7. Natural or vegan yogurt, strawberries, whole wheat bread and a bottle of water
8. Pita bread with cheese, tomato and basil, a tangerine and a bottle of water
9. Fruit salad (strawberries, grapes, tangerines), granola and a bottle of water
10. Scrambled egg or tofu, baked potatoes with olive oil, apple and a bottle of water

The assembly or creation of nutritious lunch boxes for children and adolescents will also serve to generate healthy habits. This is why we must avoid ultra-processed foods. We hope this information has been useful. Remember that this guide does not replace an appointment with your pediatrician or nutritionist.