Include balanced foods in the lunch box

After two years out of the classroom due to the pandemic, and studying virtually, today students return to campus for a new school year, but still in the midst of the virus.

This year they will have an extra challenge, taking care of themselves and maintaining biosecurity measures such as the frequent use of alcohol gel and the use of masks.

We must not forget that for a child or adolescent to perform, it is important to take into account adequate nutrition, taking into account that breakfast is one of the most important meals of the day and should cover at least 20 to 25% of nutritional needs. Nutritious foods such as dairy, fruit, and whole grain breads should be served.

Meanwhile, the snack should cover at least 10 to 15% of the nutritional needs. It is a meal time between breakfast and lunch or between lunch and dinner.

Lunch is the most consistent meal of the day and dinner should cover 25 to 30% of nutritional needs.

According to nutritionist Francisco Herrera Morales, “when preparing the lunch box, it is important to select balanced foods, insist that all foods are necessary and avoid junk food and highly processed foods.”

As a measure to improve the nutrition of the school population, Herrera suggests a guide for parents to take into account when preparing a healthy lunch box. Some of the recommendations are:

– Cereals, nectars, yogurt, water, milk, natural juices, creams, sandwiches, whole grain breads and fruits.

– Reduced-sugar flavored nectars and milks are a healthy option to give to school children, they are nutritious foods, with a lot of flavor and very practical to put in the lunch box.

“These nectars have multiple benefits in their ingredients such as vitamin C, vitamin B6, vitamin B12, folic acid and zinc. Each of these elements can help strengthen the immune system, contribute to the reduction of tiredness, fatigue, and strengthen mental concentration”, indicates Francisco Herrera Morales.

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