Camila Herrera, our go-to Nutritionist-Dietician here in Qatar, has more than 7 years’ experience in her field, including working with members of the royal family. With February as QL's Health and Wellness Month, we're focusing especially on keeping up a well-rounded lifestyle that's good for your body, mind and soul.

When it's time to make a lunch box for the kids it may seem easier to fill it up with a mix of snacks. This week Camila shared some ideas for lunches that are classic, yummy, healthy and satisfying, so scroll down for more!

1. Cereal Bar (Alpen)

    Blueberries (1 cup)

    Yogurt (low fat)

    2 slices of turkey breast

    Water (low in sodium)

2. Egg sandwich (1 boiled egg) with lettuce, brown bread

    One Pear

    Raisins (10 small units)

    Almonds (6 small untis)

    Water (low in sodium)

3. Strawberries (6 units)

    Chicken breast (palm size), grilled

    Matched sweet potato (small size)

    Water (low in sodium)

4. 1 small banana

    3 meatballs with red homemade sauce (lean meat)

    Cherry tomato, 5 units

    Baby carrots (5 units)

    Water (low sodium)

5. Brown bread sandwich, one slice of low fat cheese with some mushrooms, or any veggies.

    Green grapes (8 units)

    2 oatmeal cookies, no chocolate flavor

    Water (low in sodium)

6. Burger lean meat (palm size)

    Big leaf of lettuce to cover the meat

    Low fat cheese (1 slice)

    Slices of tomato

    Melon (1 cup, sliced)

    Nuts (6 units) 

    Water (low in sodium)

7. Baked sweet potato chips (easy to find in the supermarket (1 cup)

    Rice cake (1 unit), with one tbsp. of peanut butter

    Watermelon (1 cup sliced)

    Yoghurt (low fat)

    Water (low in sodium)

8. Popcorn (no butter ), 1 cup

    Chicken sausages (boiled, 2 units)

    Baby carrots (5 units)

    3 oatmeal cookies

    Water (low in sodium)

9. Vegetarian pizza (one slice)

    1 Kiwi (sliced)

    Water (low in sodium)

10. 1 flour tortilla, or small pita bread

      ½ avocado, spread on the tortilla

      Turkey breast (1 slice) 2 Oreo cookies

      Cherries (10 units)

      Water (low in sodium)

Note: Menu program for non-medical cases.

CAMILA HERRERA
AHP Nutritionist-Dietician

Camila Herrera is a Nutritionist-Dietician, with more than 7 years’ experience in her field. After she graduated in her birth place (Ecuador), as a Food Engineer she completed a Minor in Human Nutrition and started her career.

In 2012, she moved to Qatar and started to work as a Nutritionist, attending counselling diets for medical and no medical patients of any age.

After 3 years she started to work with the “Royal Family” as their personal Nutritionist (her biggest challenge) and in the present days, she is part of EMC (European Medical Center).

Additionally, Camila has her own web page http://bewellmc.wixsite.com/bewell
and is the co-founder of the “be well-health food” slogan.

“Having a medical problem is not an excuse to start gaining weight… you don’t need excuses, just learn how to eat well, your body will thank you."

Contact Camila
cherrera@emc.qa
+97455753416

Image credits:

Cover image - celebratingsweets.com; inline image 1 - greatist.com, 2 - superhealthykids.com, 3 - seriousseats.com, 4 - simplyrecipes.com, 5 - archana'skitchen.com, 6 - alamy.de, 7 - sproutedroutes.com, 8 - pamelasproducts.com, 9 - fbworld.com, 10 - sahhawhana.com.