Goodbye sausage rolls and curd cheese
Most people are familiar with the following situation: In the morning, the children can hardly be got out of bed and they often only manage to get to school on time with great difficulty. There is often no time for breakfast. And even those who take their time aren't very hungry this early in the morning. Therefore, a healthy and balanced school snack is particularly important in order to replenish the energy stores that have been emptied overnight and thus increase the ability to concentrate. But what does a healthy school snack actually look like? Which components shouldn't be missing? Here we give you a component checklist, six tips and three quick recipes.
Healthy and fast school snack
Did you know that…
- the first and second breakfast, i.e. the school snack, should together cover about a third of the daily requirement for nutrients and energy?
- in the first ten years of life we learn the nutritional behavior that we use later for orientation?
- a good breakfast and a healthy snack help to achieve better performance and remain more receptive?
Turbo for everyday school life
Four components are needed for a healthy snack: grain products, fruit and vegetables, dairy products and a drink.
- Wood and chips: They keep blood sugar levels constant and provide food for the brain, such as cereal flakes or wholemeal bread. Buns and white bread should remain the exception.
- fruit and vegetables, preferably seasonal, regional and in organic quality, should not be missing in the snack box. Colorful varieties that are easy to eat or cut up, e.g. apples, grapes, peppers, tomatoes, carrots, radishes etc.
- milk and milkproductsprovide the child with valuable protein and plenty of calcium. Calcium is particularly important for the growth of bones and teeth. Whether as yoghurt, cheese or cream cheese, buttermilk or curd cream. Attention: Some milk mix drinks or fruit yoghurts contain a lot of fat and sugar.
- Zero calorie or low calorie beverages: Water, fruit juices, unsweetened fruit and herbal teas are the best choices for children. Drinks containing caffeine such as cola, energy drinks, iced tea, black and green tea and drinks with a high sugar content are not suitable.
6 Reviews
Not really witchcraft. But so that there is not the same thing every day, a little creativity is required. here six tips from us:
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- Variety in grain content. There are many different types of fine wholemeal bread from the bakery. In between, it can also be crispbread, a bagel or a wrap for a change.
- Lettuce leaves, thin strips of peppers, tomato or cucumber slices make the sandwich crunchier and more appetizing.
- Overnight oats are very trendy: rolled oats that are soaked in milk, yoghurt or juice overnight and topped with fruit in the morning. Best served in a jar.
- It is particularly pleasing to the eye and also practical if you stick pieces of fruit and vegetables, grapes or cherry tomatoes on colorful skewers. Herb curds with vegetable sticks and wholemeal crackers for dipping are also a great change.
- Surprise your children with little things such as nuts or almonds, dried fruit or wholemeal biscuits. Nuts fill you up and are considered the best “brain food”.
- Legumes are also good for concentration and strong nerves. Spreads made from beans, chickpeas and lentils are therefore a good choice.
Finally we still have three quick recipes for the school snack for you:
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- Fast but with a wow effect: alternately skewer the grapes with pieces of cheese on a toothpick.
- Cheese Hearts: Cheese tastes even better when cut into a heart shape (or some other pretty shape).
- If it has to be particularly quick: Wholemeal bread with cream cheese, lettuce and a slice of cheese, plus an apple and a few nuts. Or wholemeal pastries with a spread or low-fat ham and cheese, plus crunchy vegetable sticks or fruit, nuts or dried fruit for a snack – the “brain food” is ready!
