Tupper to take to school

In recent years, the number of schools offering the possibility of taking tupper to school, an option that can be very healthy. By following a few simple tips, you can get a nutritious and balanced meal ready to go.

• The tupperware to take to school It must include all food groups, respecting the proportions of each group.
• The content of the lunch boxes should be attractive and colorful, the ideal is to combine different colors, textures and flavors to make it more palatable.
• Make sure that the food is well cooked, avoid leaving meats raw, curdling eggs, etc.

Practical tips

• Plan the menu: making a weekly planning so that the diet is varied and balanced will help to avoid monotonous and balanced meals.
• The quantity of the lunch box should be adapted to the age and satiety of the child. It will represent 30% of the daily energy you need.
• The tupper to take to school must include all food groups, respecting the proportions of each group, an example would be:
  • Carbohydrates: pasta, rice, potato or legumes. It will represent about half of the total.
  • Animal protein: meat, fish, egg. It will represent about a quarter of the tupper.
  • Vegetables: vegetables, cooked vegetables, etc. It will roughly represent the other quarter of the tupperware.

• It is advisable to vary the types of cooking (stewed, iron, boiled, steam, fried ...) but always using healthy fats such as extra virgin olive oil.
• As a dessert, it is advisable to opt for seasonal fruit or simple dairy products.
• The content of the lunch boxes should be attractive and colorful, the ideal is to combine different colors, textures and flavors to make it more palatable.
• The family diet must be balanced and healthy, the menu can be the same for everyone, in this way we will not cook different meals and we will save time.
• Do not forget that dinners will help us to complement the foods that have not been eaten for the rest of the day.

Hygiene rules of the tupperware to take to school

We must not forget food safety, to achieve this it is enough to follow basic hygiene rules.

• Wash your hands well before cooking any food.
• Those foods that are eaten raw, such as fruits and vegetables, should be washed thoroughly.
• Avoid leaving meats raw, curdling eggs, etc.
• Cook food long enough to cool properly. Refrigerate the food as soon as possible in the container.
• It is preferable that the child comes out of the meat once it is heated in the microwave to avoid it being dry and that they dress their salad before eating it to keep it fresher and crispier.
• Explain to the child that as soon as he gets to school he should put the food in the fridge. Food scraps returned home should be discarded due to the risk of contamination.

Some examples

• Bowknot salad (cherry tomato and escarole), with cheese, chicken and walnuts.
• Brown rice sautéed with vegetables (pepper, aubergine and carrot) with a fish burger.
• Chickpeas with spinach and hard-boiled egg.

Remember to visit the Home channel where you will find tasty and healthy recipes. Also, remember that they have a Pediatric Guidance service where you can consult all the questions you have about the feeding of your children.

Monica Carreira

Diploma in Human Nutrition and Dietetics