8 Healthy lunch options for the school

Children need essential nutrients to grow in a healthy way, which is why they should bring healthy snacks to school, so the brain can capture better information that they learn in the classroom, having a better school performance.

The ideal is that the lunch is preferably made with natural products or prepared at home. At present, it is very trying to put things easy and practical in the loncheras, but these options may not be the most healthy for their growth and development, being important that in those cases where you choose to use industrialized products, read the nutritional label with much attention.

See how to properly read the nutrition label.

What foods to take in the lunchroom

The parents must prepare the lunch that the child will take to the school, preferably on the same day so that the food has a good appearance at lunch time. Some options are as follows:

  • Fruits that are easy to transport and that they are not damaged or magullen with ease, such as manzana, pear, orange, mandarin, sandía, melon, grapes or natural fruit. However, if they are sent in a resistant container, other fruits can be sent, such as fresas, papaya, mulberries or raspberries;
  • Breaded or toasted with 1 slice of quesoa bowl of marmalade without sugar, a bowl of butter or 1 huevito sancochado or 6 huevitos of quail;
  • Milk, liquid or solid yogurt to eat con cuchara;
  • Dried fruits separated into small portionssuch as raisins, nueces, almendras, hazelnuts, cacahuates, marañón or nueces from Brazil;
  • Bizcochos, ponquecitos or galletas prepared at homeyou can have less grease, sugar, salt and other ingredients that are not suitable for children’s health;
  • simple pastriesas the orange or lemon without relleno in the cover, can also be a healthy option;
  • Gelatin, It can be prepared at home with a little unflavored gelatin so it doesn’t melt easily.

In addition to this, fruit jams can also be prepared at home, the ones which can be sent in a container, or if this alternative is difficult, choose to buy the ones that are 100% fruit at the supermarket.

What should not take

Some examples of foods that should be avoided in the children’s lunches snacks like doritos or rufles, fried foods, pizza, hot dogs and hamburgers, you can have a lot of grease and meals that are difficult to digest, which could harm school learning.

On the other hand, the refreshments, the galletas and the pastries with relleno and topping are rich in sugar, which causes the child to have a new time after play, increasing the irritability and the difficulty to concentrate in classes; for this reason, it should also be avoided.

Examples of healthy snacks for the week

It is important that the lunch at leisure time is attractive, tasty and fun, so it is important to ensure that the food combination is colorful, has different textures and even designs to encourage them to eat.

Next, we indicate some examples of lunches that your child can take to the school:

  • moons: 1 slice of homemade orange pastel, with 10 g of nueces and 250 ml of natural milling agent;
  • Mars: 1 pan with sugar-free marmalade, 1 banana and 1 liquid yogurt;
  • Miércoles: 250 ml of orange juice with 1 firm yoghurt and 10 g of almonds or raisins;
  • Jueves: 1 pan with queso with 1 mandarin and 250 ml of cow’s milk, oatmeal or rice;
  • Viernes: 2 slices of toasted bread with queso, 1 zanahoria cut into sticks or 5 tomatoes cherry.

Aside from preparing the above-mentioned healthy combinations, it is important to put a bottle of water in the lunchroom, as hydration is also essential to be attentive in classes.

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Consult a Doctor | Translated by User2937

Content for educational purposes only

The translator user relied on the following text:

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Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of This is a non-profit service. It is strongly recommended that all details and information published be carefully verified with your trusted doctor, this being just a vehicle for basics about certain healthy behaviors, conscious food consumption and other notions. We never allow medication recommendations, medication package inserts or any medication guidance.

Disclaimer – (Portuguese version>) Este conteúdo foi elaborado com base em informações de pesquisas, publicações adicionais ou pelo trabalho de tradução/verificação de um editor voluntário de Trata-se de um serviço sem fins lucrativos. É fortemente recomendado que todos os detalhes e informações publicadas sejam cuidadosamente verificados com seu médico de confiança, sendo este apenas um veículo para noções básicas sobre determinados comportamentos saudáveis, consumo consciente de alimentos e outras noções. Nunca permitimos recomendação de medicamentos, bulas de remédios ou qualquer orientação medicamentosa.

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