Back To School: How to Build a Healthy Lunch Box For Your Child

Back To School: How to Build a Healthy Lunch Box For Your Child

Do small eating well is one of your goals? A team of specialists teaches you to ensure that the puppy feeds in a healthy way also in school

You learned how to make fit kettles , including healthy foods for breakfast and dinner … But how is your family’s diet ? What about your son? Little ones can even eat well at home, but at school the temptations are many – fried salads, sweets, candy, soft drinks and sugary drinks are frequent in canteens. Hence the importance of preparing balanced and nutritious snacks for the children.

If your puppy is the class that writes its nose for food, know that recess is a great opportunity to add new items to the list of favorites. “When seeing colleagues trying different foods, the child feels like experimenting with new flavors,” says Adriana Fantini, pedagogical coordinator of Cycle International School in Santo André (SP).

Many schools already care about providing healthy meals and snacks to students. “Together with parents, school institutions are responsible for children’s food and nutrition education,” says nutritionist Tatiana Tomita, YouTube channel creator and Instagram Mother Nutritionist profile . So, if your child’s school has not yet adopted this attitude, cover it.

But it’s no use talking: the child imitates what parents do. “The family needs to be in the habit of sitting at the table, eating together, varying food …”, says Adriana. And of course, nurturing nutritious snacks – it’s less laborious than you think.

Healthy lunchbox guide

Planning is everything. “Prepare the sandwiches the night before and leave it in the refrigerator, as well as the already washed fruits,” suggests nutritionist Aline Yukai Kurihayashi of the Dr. João Amorim (Cejam) Study and Research Center in Sao Paulo. And, whenever possible, involve the little ones in the preparations – they’ll find it fun and more enjoyable at home than at the snack bar.

Next, check out more nutritionist tips from Tatiana Tomita:

  • Use colorful pots and / or your child’s favorite characters.
  • Take the child shopping with you.
  • Pack up fun snacks (the little ones also eat with their eyes!).
  • Offer several healthy options so that they also have autonomy of choice.
  • Use cutters of different shapes (star, heart, flower …) and bowlers for fruit and homemade cookies.
  • Choose texture foods and flavors close to what your child already likes.

Quantity and quality

If your child is a bad fork, it’s no use making lunchtime a feast. “The idea is not that mealtimes replace lunch or dinner, ” Aline notes. The ideal amount of food varies for each child – it depends on the age group, biotype, activities practiced, routine and even what she ate in previous meals. “And that only a nutritionist is able to say after a detailed assessment,” says Tatiana.

When choosing the snacks, prioritize the ingredients  in natura  or minimally processed. “Prefers fruits of the season, breads and homemade cookies”, proposes the creator of the Mother Nutritionist.

To drink

The fruit juices are a favorite of mothers when mounting the lunchbox. It is always better to give the whole fruit (even with the peel, if possible) – but if you choose the juice yourself, take some care in the preparation. Leave it to make the drink as close to the time as it will be consumed, since it loses much of the nutrients when it comes in contact with light and oxygen, and store in thermos bottles.

And do not extrapolate in the amount – even the natural fruit juices, when ingested in excess, can overload the sugar body , which increases the risk of caries, obesity and even diabetes in childhood. According to the American Academy of Pediatrics (AAP), the daily dose should be:

  • Children up to 1 year old: not offer
  • Children from 1 to 3 years: up to 120 ml
  • Children from 4 to 6 years: up to 180 ml
  • Children and adolescents from 7 to 18 years old: up to 240 ml

These recommendations are also valid for versions of 100% integral boxes. The nectars or powder, usually with added sugar, should not be present in the children’s menu.

Beyond the juices

Experts warn: more than offering natural juices, it is best to encourage children to drink water. When you want to vary, coconut water and teas like chamomile, fennel and mint are welcome but no sugar, of course! Avoid mate and black teas because of the high caffeine content.


Next, check out nutritionist Tatiana Tomita’s suggestions for the snack each day of the week. Remembering that to know the ideal amounts for your child, it is important to consult a nutritionist:


  • Watermelon
  • Integral natural yogurt with oat flakes


  • Fruit salad
  • Multigrain cheese bread


  • Wait
  • French mini integral with cheese and lettuce


  • Apple
  • Sprinkle biscuit
  • Fresh cheese skewer with tomato and basil


  • Mango
  • Baby carrot or cucumber on sticks
  • Chickpea paste (homus)

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