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In order to perform adequately in school, children need to follow a balanced diet. Therefore, it is important that they consume products that provide the energy they need for breakfast.
Likewise, snack time also plays an important role because during that time it is usual for students to eat again to perform well in the following hours. Therefore, parents should pack healthy products in their lunchboxes.
In this sense, Dr. Jordán Gutierrez, representative of MAPFRE, shares some tips for preparing healthy snacks that students can eat during snack time.
Avocado toast, apple, and granola
If you have little time, you can send prepared avocado sandwiches with whole wheat bread. To complement, it is advisable to add a sliced apple (previously washed and with a few drops of lemon to prevent oxidation) and a handful of granola (provides potassium, antioxidants, and fiber).
Banana and carrot muffin
Make sandwiches with ham and cheese squares, and a carrot muffin (prepared the day before). To complement the lunchbox, do not forget to add a banana. The idea is that the student can recharge with energy and improve the functioning of their brain with products that are high in calcium, iron, and iodine so that they can continue performing until the end of the school day.
Vegetables and cereals
A quick alternative is to make carrot and celery sticks (you can replace with peppers) and include a little cream cheese in a small container so that the child can enjoy the vegetables. Remember that sometimes it is difficult for children to eat those foods, and this is a good option.
For fruit, it is advisable to choose a mandarin orange or cut-up orange and an oatmeal pancake with yogurt. This mixture will provide the child with the energy they need to perform during classes. On the other hand, do not forget to include a portion of nuts that will be a great nutritional contribution to the body, as they contain vitamins, minerals, and natural fats.
What beverages to include in the school lunchbox?
Specialists recommend including water and avoiding artificial juices because these drinks contain sweeteners, flavorings, and additives that can increase the risks of obesity or other diseases in the future. Parents can also prepare beverages with natural fruit and without sugar.
What to include in a school-age child's breakfast?
Specialists recommend including carbohydrates, proteins, and healthy fats in breakfast. The portions will vary according to the age of each student, but options such as milk, a glass of yogurt, a serving of fruit, an egg, or avocado toast or chicken are recommended.
Finally, Dr. Gutierrez recommends that besides nutrition, parents take their children for medical check-ups to prevent allergies or conditions that occur during the change of seasons.