School time has come: lessons, homework, sections. Children spend most of the day at school, so they eat out. The question arises as to what kind of food the child should take with him to school. To make it easier for you, we have put together several options for delicious and nutritious school snacks.
Nata Gonchar” title=”Nata Gonchar“/>
President of the Association of Nutritionists and Health Coaches (ANKZ
Meals at school often do not meet all the indicators of a healthy diet, and many children categorically refuse to eat in the canteen. But a child needs good nutrition so that the brain, neurons and growing body do not starve. I know what to give my child after school, so that he is charged with energy until the end of the school day.
How to assemble a school lunch box
A complete diet for a child should consist of proteins, healthy fats, complex carbohydrates, fiber and vitamins. Food in school canteens is often unbalanced, characterized by a lack of protein, calcium, polyunsaturated fatty acids and vitamins.
School children get too many fast carbohydrates, saturated fats and trans fats by eating sweets and sweets, pastries from the buffet and drinking a lot of sugary drinks. About 20% of children in Russia are overweight or obese due to malnutrition.
It is difficult to keep track of food at school, but it is important for the child to eat in the interval between homemade breakfast and dinner. In this case, lunch boxes with a healthy snack or a full meal will come to the aid of the student’s mother.
Through a systematic approach to composing snacks, parents can be sure that their children eat fully and deliciously.
To start, choose a quality lunch box. For younger children choose light boxes, divided into different parts. The child will be happy to use these. When choosing a lunch box, pay attention to how it opens, so that there are no difficulties. Boxes should be airtight, easy to open. You can choose a thermos container and alternate cold and hot snacks during the school week. Choose containers made of quality materials – glass or plastic with labels confirming their safety (No. 2, No. 4, No. 5).
It is not difficult to collect a healthy snack for a child if you have a “constructor” memo at hand:
- basis – whole grain yeast-free bread, crackers made from various flours and algae, healthy waffles / pancakes / pancakes;
- fiber filling – all kinds of vegetables (tomatoes, cucumbers, carrots, cabbage), greens (lettuce, dill, parsley);
- protein filling – slightly salted fish, liver pate, cutlets of various types of meat, boiled or baked meat;
- some fat – olives, good vegetable oil, nuts and nut butters, seeds and hummus;
- dried fruit chips (apple, orange, peach, banana), fruit marshmallow and sugar-free chocolate of high quality, cereals and nuts are suitable for dessert.
In supermarkets and markets you can find options for healthy desserts:
- Green buckwheat chips;
- White sesame urbech with whole grain crackers;
- Natural chocolate without sugar;
- Vegetable bread;
- Coconut chips.
If you have the time and desire, you can always make a homemade dessert. Check out the link below for healthy candy options.
What is useful to prepare for tea? 5 desserts without sugar
To make learning easy for a child, I offer five ready-made lunch boxes balanced in proteins, fats and carbohydrates.
#1 Waffle lunch
- green buckwheat waffle;
- straw roots;
- a handful of Brazil
Make a green buckwheat waffle. Place the hummus in a small, light sauce container so that your child can easily spread it over the waffle or dip the carrots in it.
No. 2. Hearty oatmeal pancake
- oatmeal pancake;
- sesame paste;
- a handful of raspberries (or other berries);
- a handful of almonds.
Oatmeal pancakes will appeal to both porridge lovers and omelet fans. And the calorie content is quite low. Read more about the benefits of the dish in the previous article.
Oatmeal pancake is a healthy and hearty breakfast option for those who follow the figure
Spread oatmeal pancake with sesame paste and add raspberries. Nuts can be eaten separately.
No. 3. Meat lunch
- a piece of baked turkey;
- dill or parsley;
- olive oil;
- pumpkin seeds;
- quail egg – a few pcs.
Cut chicken and vegetables into small pieces, sprinkle with olive oil, sprinkle with seeds. Place quail eggs and olives in a separate compartment of the lunch box.
#4 Alternative Caesar Roll
- oatmeal pancake;
- thin chicken cutlet;
- slices of tomato and cucumber;
- grated Parmesan cheese.
Bake a pancake, and then put the chicken cutlet, cucumber and tomato slices, rocket leaves and grated cheese on top. Roll the pancake into a roll.
No. 5. Turkey muffins with cauliflower and avocado
Make muffins according to this recipe and add half a ripe avocado.
- chopped cauliflower – four cups;
- turkey fillet – 200 g;
- lemon – 1/2 pc.;
- salt and spices – to taste;
- ghee butter – 1 tbsp. l.;
- gluten-free flour – 1 tbsp. l.
1. Wash the turkey and marinate it with lemon juice.
2. Cut the cauliflower, add eggs and grind everything in a blender.
3. Cut the meat and add to the prepared mass.
4. Add spices, butter, flour and mix everything.
5. Spread the dough in moulds.
6. Bake in the oven at 180 degrees for 20-25 minutes.
This dish will be an excellent source of protein and fiber in your child’s diet. School children’s meals will be tasty and complete if you master the life hack with useful lunch boxes. Use it for your health – and may the new school year be successful.
Don’t like anything on our list? Check out the link below for more lunch options.
5 PP lunch options you can take with you