Children return to school, either virtually or alternately; Within the routine one of the frequent questions of parents is how to make a healthy lunch box? Sometimes the hustle and bustle of days make “junk food” such as packages, artificial drinks, snacks, sausages and sweets take centre stage.

However, “these products are industrial inventions that, for the most part, contain little or no whole foods. They are high in calories and low in nutritional value. In addition, they are characterized by being fatty, salty or sugary, and low in dietary fibre, proteins and various micronutrients ”, according to the document of the Pan American Health Organization, ‘Ultra-processed foods and beverages in Latin America: trends, the effect on obesity and implications for public policy ‘.

For children to learn healthy eating habits, it is necessary that the lunch box is a complement to the daily meals, as it never replaces breakfast or lunch. In addition, it must be very balanced, with fresh food, nothing processed and always accompanied by water.


A healthy lunch box should contain foods like:

Fruits: are those that provide vitamins and minerals. Remember to wash them very well. Strawberries, banana, apple, pineapple, grapes cut in half are good options. A tip to preserve them, when you cut them into pieces, is to add a few drops of lemon.

Juiced fruit has lost credibility as to whether it is healthy or not, due to the sugar content and other reasons, explained by the renowned Spanish Dietitian – Nutritionist, Julio Basulto.  However, if your children like to offer them, better than ending up drinking soda or artificial juices.

Vegetables: very difficult to include? Maybe not. A sandwich with lettuce and tomato, carrot cakes, ham rolls with spinach, are some of the ideas to include in a healthy lunch box.

Carbohydrates and fats: provide energy, much needed for school age. How about an arepa, almojábana or doughnut for a snack? Sure is better than a packet of potatoes.

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Dairy: milk, kumis, yoghurt and cheeses are preferred by children. In addition, they have easily transported packaged foods; They provide essential calcium for growing bones.  

Nuts: Almonds, cashews, walnuts, and peanuts are a great option. These foods are only recommended for children over 4 years of age, due to the risk of choking and pulmonary aspiration.

Proteins: you can include one of your preference in the easiest way, in a sandwich.


Planning and creativity make the task of packing a healthy lunch box easier for children. we share some menu suggestions:

  • Chicken sandwich, cheese and vegetables, and natural fruit juice
  • Arepa with cheese, strawberries cut in half, and cold oatmeal drink
  • Fruit salad with grated cheese and peanuts.
  • Ham, cheese and spinach rolls; of fruit banana, and the drink can be kumis.
  • Homemade baked cheese fingers, a whole apple, and yoghurt.
  • Carrot pancakes, chopped fruit and water.
  • Oatmeal and banana pancakes, natural jam and smoothie with vegetables.

If you want to see more ideas of what to pack in a healthy lunch box, mom communities are also helpful. On this occasion, the mom blogger, Tata Gómez, in her account shares a post where many mothers talk about their children’s favourite lunch boxes and comment on more options.

Take advantage of these menu recommendations for a healthy lunch box. The ideal is always to prefer fruits, vegetables and foods prepared at home, instead of packages and junk food that do not contribute anything. Ah! And remember, when it comes to nutrition, on the blog we think of you.

The above content is for educational and informational purposes only and has been developed with reliable medical sources and recommendations from health experts. If you feel identified with any symptoms, described medical term or you are a patient,  we recommend you consult your doctor. 


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