Purpose of a school lunchbox
The lunchbox is a complement to a child’s or adolescent’s daily diet and does not replace other meals such as breakfast or lunch.
It should provide 10 to 15% of the total energy required daily by the student so that they can perform adequately and their school performance is not affected during class hours.
Classification of foods
There are various ways to classify foods, but mainly we have the following four common types:
- According to their nutrient content.
- According to their chemical composition.
- According to their origin.
- According to their functions.
For our informative purpose, we will classify foods
according to their functions.
Builder foods:
Builder foods are those that contain proteins, whose main function is structural, meaning they are the basic material for the construction and maintenance of our body. They form muscles, bones, skin, organs, blood, and all tissues of the body. This category includes all types of proteins.
- Dairy products
- Eggs
- Minced meats
- Soy
- Chickpeas
- Lentils
- Oats
- Nuts
- Oilseeds
Energy foods:
These foods provide fuel for the body to have enough energy for its normal functioning, both physically and intellectually.
These foods participate in functions such as respiration, digestion, and circulation. They also allow for everyday activities like moving, playing, studying, etc. Their main representatives are carbohydrates and healthy fats.
- Whole grains
- Pasta
- Bread
- Rice
- Butter
- Corn
- Coconut
- Pure cocoa
- Honey
- Oils and fats
- Dried fruits
Regulating foods:
Regulating foods are represented by vitamins and minerals, mainly found in fruits and vegetables.
Their nutrients are considered essential because they are not produced by the body. They help strengthen bones, heal wounds, boost the immune system, convert food into energy, and repair cellular damage.
- Pure water
- Cut fruits
- Fresh vegetables
- Steamed vegetables
Recommendations:
- Include foods from all three mentioned categories.
- The quantity of food should be based on the child’s age, schedules, and activities.
- Foods should be easy to prepare and practical to carry in the school lunchbox.
- Avoid greasy or saucy preparations as they deteriorate easily.
- Choose small fruits that can be sent whole to avoid cutting them and losing their properties when exposed to the environment.
- Reduce consumption of processed foods with high salt, fat, and sugar content.
- Avoid consumption of ultra-processed foods such as cold cuts, filled cookies, snacks, and sodas.
You can check the suggestions from INS that offer a catalog with different food options for school lunchboxes by level:
https://web.ins.gob.pe/alimentacion-y-nutricion/recetas-y-refrigerios/refrigerio-escolar
Remember that **LOVE** is the most important ingredient in a lunchbox and in life. It can be sent in excess and does not need refrigeration.
