As the little ones return to the classrooms, it’s also a suitable time to return to habitual dietary practices. During the holidays there are many changes in the daily routine of day-to-day life. There are changes in mealtimes, an increase of eating out and there are changes in the nutritive plan. Therefore, the beginning of the school year is an ideal time to resume healthy habits and return to the Mediterranean diet.
But we go further, since proper planning of meal time and ingredients can help them to better adapt to the school routine. As an example, Eurest proposes these 5 tips:
1. Start the day with a good breakfast. An inadequate or insufficient breakfast reduces the physical and intellectual performance of school children and their ability to concentrate. Breakfast is usually one of the meals that suffers the most from changing schedules since, with the return to school, the inevitable “early risers” return. If what is missing is time and appetite to make a full breakfast (dairy, cereals and fruits) as soon as you get up, using mid-morning lunch to complete it may be the solution.
2. Knowing the recess schedule and planning the mid-morning lunch correctly is very useful. It is important that school children make a small lunch during the morning to keep their glucose levels stable. However, if this lunch is too plentiful or too close at mealtime, you can satiate them excessively and make the children arrive without appetite for the midday meal. To avoid this, if recess is very close to mealtime, a piece of fruit, a juice, some cookies or a small snack may be enough.
3. Choose the snack according to the extracurricular activities of each day. The energy needs of school children vary depending on their level of activity. The days of sports activities we must offer a more consistent snack such as a sandwich of lean meat or cheese and a juice or dairy product. On days without physical activity, a piece of fruit or juice will suffice. A well-planned snack can avoid conflicts for lack of appetite during dinner.
4. Early, light dinners, cooked simply and based on easily digestible foods, (avoiding fatty or spicy foods), will favor a better reconciliation of sleep and a good rest that will help them better withstand the inevitable “early risers”.
5. A varied diet, rich in vegetables and fruits, fish and legumes, with a moderate consumption of fatty meats and simple sugars along with adequate hydration are key. The school period is the ideal time for establishing adequate eating habits. Healthy eating is another subject.
Source and Image: Eurest.
September 11, 2019
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