Now that a new school year has started and it’s also an opportunity to learn new habits. Healthy and delicious it’s essential to look at the lunch boxes we’re preparing for the little ones around the house.
According to nutritionist and dietitian Lilibet Cuello, when planning this snack, it’s essential to look for healthy options that will help enrich children’s diets by using foods that provide nutrients to their bodies.
Packed lunches provide 10 or 20% of daily energy needs; The idea is to make them more attractive and nutritious, also taking into account that many children do not have a balanced breakfast at home, ”explains the expert.
WHAT SHOULD A HEALTHY LUNCH BOX INCLUDE?
The record important thing is that it is a practical and straightforward preparation and contains well-washed and well-packaged food. Nutritionist Lilibet Cuello, a member of the DoctorAkí network of specialists, assures that a healthy lunch box should include the following groups:
- Energy foods: Their function is to provide energy to the body. In this group, you will find fats and carbohydrates such as biscuits, bread, nuts, muesli, among others.
- Building foods: This group includes the proteins responsible for the development and growth of organs and tissues, such as cheese, dairy products, yoghurt, etc.
- Regulatory foods: These foods regulate metabolic processes and provide the body with vitamins and minerals, like Fruits and vegetables.
CAREFUL WITH…! HEALTHY AND DELICIOUS
Just as you should carefully choose foods for lunch boxes, you should also be aware of some that are best avoided. “Watch out for foods that require special storage as they will break down, as well as packaging high in sodium and fat, sugary drinks or colourings,” recommends Lilibet Neck.
- Put fruit in preparations, be it whole fresh fruit, portions, compotes, salads, etc.
- Avoid soft drinks, juices, tea and soft drinks as they contain a large amount of sugar.
- Avoid sausages, processed sauces, and dehydrated broths for preparations.
- Children should not consume energy drinks due to their caffeine and sugar content.
- Avoid packaged foods as they are often high in fat and salt.
- Check the condition of the food very well; Avoid using overripe, bloated, or poor-looking foods in terms of colour, smell, taste, and feel.
- Involve the children in buying, selecting, and training the lunch box.
Now that you know how to make a healthy lunch box. Need any ideas to prepare the snacks for your kids? Download this guide, stick it in the fridge or anywhere you want and be inspire by these options that we have prepared together with our nutritionist Lilibet Cuello Ramírez.
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Saba Mirza
Saba Mirza is a Health & Wellness Content Writer at Super Healthiness with more than 3 years of content writing experience. She creates clear, accessible and reader-focused content covering health, wellness, fitness, nutrition, personal care and healthy lifestyle topics.
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Dr. Syed Imtiaz
Dr. Syed Imtiaz is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience in the medical field. He works as a General Physician and Dermatologist and serves as a Medical Reviewer at Super Healthiness, reviewing health-related content for medical accuracy, appropriate context, clarity and responsible presentation.
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