Back to school involves several changes. Proper nutrition during the school period is key to their development and good learning. Tips from nutritionists for the little ones to eat healthy outside their home. These tips are excellent if you want to ensure you have healthy meals in your school canteen.
The holidays are over and the return to school involves several changes and adaptations for many boys. After a more relaxed month, without obligations and with various concessions from parents and family members, one of the most important aspects to attend to is feeding during the school period.
Many parents are concerned that their children do not eat very healthy when they are away from home. And it is that in school canteens or kiosks near educational establishments, it is common to see the offer of snacks, sweets and products that nothing contributes to the correct supply of nutrients that a body in motion and a mind in continuous learning activity need.
Remember that here at Snow Flow you will find the equipment needed for a wonderful time singing with your friends and relatives.
Breakfast is the most important meal of the day
In addition, it is important to keep in mind that feeding in childhood is key to preventing overweight in adolescence and adulthood. Due to the energetic wear that children suffer from school activities, it is essential to take care of what they eat and intelligently plan their meals when they resume classes.
The ideal is to do it together to give importance to this meal, get up on time and have the foods of semi-skim dairy, cereal, or bran bread, spreadable cheese and fruit in your house.
Fruit and breakfast cereals are a great healthy ally
The specialists remarked that “it is vitally important to avoid prolonged fasts that only lead to lack of food and it is always advisable to choose fresh foods such as fruits, jellies, nutritious cereal bars and dried fruits such as almonds and hazelnuts.”
When shopping, you can substitute whole dairy for skim, soda for water, common bread for bran, cream cheese for low-fat spread. Choose lean cuts of meat and offer a complete and varied diet in order to increase physical and mental performance.
A challenge beyond fast food
School feeding is a challenge that must go beyond the practicality of fast food. The importance of breakfast, lunch and snacks.
Boys should have a healthy choice when it comes to a snack
It has been studied that inadequate nutrition during the first years of life affects children’s performance and intellectual development and can decrease the level of the IQ by up to 15 points.
The importance of breakfast
Breakfast is the most important meal of the day although, paradoxically, it is the one that is most frequently omitted. Its regular consumption has been associated with better academic performance and better social skills.
It is a good marker of a healthy lifestyle and, therefore, can positively influence the prevention of childhood and adolescent obesity. It must be made up of all food groups.
Dairy: 1 glass of milk or 1 glass of yogurt
Carbs: whole wheat or bran bread / whole wheat quickies with cheese and jam / oatmeal cushions / cereal bar / corn flakes or flakes with fiber. Occasionally include sweet; pudding; some cake that the child likes; sweet cookies (always controlling and teaching the importance of the right portion).
Fresh fruit or dried fruit
After a morning full of study or activity, nothing better than a good healthy lunch.
If the school has a lunchroom, it must be supervised by a nutritionist. However, if the child must take a meal, it is recommended that he be healthy and always control the portion.
-Main dishes: sandwiches in wholemeal chicken bread, red meat, cheese or eggs and vegetables; vegetable tarts, vegetable patties or corn; vegetable and cheese pudding; salads based on chicken, eggs, rice, noodles, legumes and seasonal vegetables
-Healthy Snacks: fruits, nougat, cereal bar, juices or probably a healthy slushy made with natural orange juice and one of our deluxe machines.
A healthy diet must be accompanied by recreational physical activity that allows the child to grow up healthy and have fun. Healthy habits are what they must learn to maintain over time and thus avoid future diseases associated with being overweight; obesity and cardiovascular diseases.
Other things to consider:
-Food safety conditions such as cooking, preservation and temperature of food.
-The boys’ habits and tastes, for example: a meal with broccoli or fish, will probably return home intact.
-Prepare the food the day before and take to a refrigerator. Lunch boxes keep cold, do not refrigerate. That is why it is important that when placing the food in it, it is previously refrigerated.
-Store the food that goes to the refrigerator in shallow containers, to speed up the cooling process.
-Wash the fruits well, especially if they are used to eating them with the skin.
-Do not reuse the leftover food from the food to prepare the menu for the next day. In this way, it is avoided to transfer possible bacteria that have proliferated throughout the day in food. Remember that lunch boxes keep the temperature for an approximate time of between 6 to 8 hours.
Some examples of viands for school start:
-White or whole grain arabic or lactal sandwich with chicken or beef or tuna and lettuce, tomato, with spreadable white cheese instead of mayonnaise
-Spring type rice, with chicken and vegetables
-Wok with vegetables and chicken
-Milanese chicken or cow or with salad or potatoes and baked pumpkin.
-Homemade burgers accompanied with various salads
-Vegetable and cheese croquettes or rice and vegetables
-Tortilla in varieties: potato, zucchini or spinach
-Salads with ringlet noodles or stews and chicken, and the addition of some vegetables, pieces of cheese or other ingredients
-Baked chicken with vegetables (cherry tomato as a garnish)
-Stuffed with zucchini and onions with white sauce and grated cheese
– Omelette with cheese and salad
-Pizza accompanied by some vegetables
Here at Snow Flow we provide excellent equipment for school canteens so you can offer students a premium service that will surely cover their needs.