Do not give in to your children: is a mid-morning snack enough? It turns out not

With the exciting return to the school routine, many families are returning to the familiar morning race where the clock is ticking, the children are getting ready, and the attempt to seat them to eat something sometimes turns into a real battle. Many parents wonder if it is worth fighting for a meal at the table at home, or if it is possible to simply rely on the mid-morning snack at school.

Adi Bezalel, a clinical dietitian for Clalit in the Jerusalem district, offers a calming and research-based approach: what really matters is the act of eating and breaking the night's fast, regardless of the physical location. Healthy and balanced eating in the morning provides immediate fuel for the brain, improves attention and concentration, working memory and cognitive flexibility that day, and helps children grow and develop at their best.

In contrast, fasting that continues into the school day lowers mental sharpness and makes it difficult to function in class. In addition, regularly skipping the meal impairs the quality of overall nutrition and may create, over time, deficiencies in critical components such as calcium, iron, folic acid, and dietary fiber, alongside an increased tendency for sweet snacks later in the day.

To implement this optimally, Bezalel presents two key rules for an effective meal:

1. Timing: if you skip a meal at home, you must ensure that the sandwich is eaten during the early break at school, and not delayed for later in the day.

2. Quality: a combination of complex carbohydrates with protein and quality fat provides stable energy, unlike snacks and pastries that spike sugar and lead to rapid fatigue.

In addition, the dietitian offers practical tips for parents to reduce stress:

• A small bite at home: if the child has difficulty eating in the morning, do not insist on a full meal. A cup of yogurt, a fruit, a cheese stick, or a homemade almond flour muffin will provide initial energy. Avoid starting the day with sweet and processed breakfast cereals entirely.

• Preparation in advance in the evening: organize the lunch boxes, vegetable cutting, and sandwich preparation the night before to lower the stress level in the morning.

• A satisfying and nutritious sandwich: choose whole-wheat bread with satisfying spreads such as tahini, cheeses, tuna, egg, natural peanut butter, or hummus.

• Involving the child: plan the weekly menu together with the child and coordinate with them exactly when they should eat the meal.

The beginning of the school year is an excellent opportunity to instill healthy eating habits that will accompany children throughout their lives. Good luck and a healthy year!