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How to Prepare a Lunch Box

Full of Energy and Nutrition?

Preparing a nutritious lunch box is a challenge, between work, housework, supervising assignments, children’s practices, it seems almost impossible to achieve. However, choosing nutritious foods is easier than we think, knowing the nutrients, vitamins and minerals that foods provide and identifying those that do not contribute anything to the diet help us achieve it.

A balanced diet is necessary for the growth and full development of children, that is why it is important to consider that the snacks that are included in the lunchboxes must provide essential nutrients such as vitamin C, vitamin A, B vitamins, proteins, minerals and calcium. In addition, they must provide enough energy to be able to carry out the physical and mental activities that entail the day to day of the school year.

It is important to note that snacks are a food supplement and do not replace the three main meals. The content of the lunch boxes should vary according to the age, tastes, health conditions and physical activity of your children. In addition, they should be light, nutritious, balanced and fun.

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Tips to Prepare
A Powerful Lunch Box


Hand washing before preparing food and during consumption, this should be a practice that we must teach our children. Containers for storing food should preferably be made of plastic and washed with soap and warm water to ensure that no food residue remains to prevent them from becoming a source of fungi and bacteria.


Use an insulated lunch box, this will help maintain temperature and prevent food from spoiling. Freeze the water bottles or milk cartons, these can also help maintain a suitable temperature and by snack time they will be ready to drink.


Avoid processed or powdered juices, soft drinks, cakes, sweets or donuts due to their excess of sugar, chips or salty foods, due to their high content of sodium, colorings and fats.


Make a routine to start the night before packing a few things for your lunchbox. It is important to take into account the tastes and type of activity or sport that your children practice. Cut the fruits or vegetables, the cheese, or select nuts and pack them in bags, prepare the sandwiches, chill or freeze the water bottle, the milk box.