Towards the return to school: 7 recommendations for proper nutrition

Summer vacation is coming to an end, and schools are preparing for the start of the academic year. Proper nutrition and maintaining regular meals are essential for cognitive function, concentration, balanced mood, and maximizing learning abilities. As we approach the start of the school year, we have gathered nutritional tips to help children get through their day in the best way possible.

1. Eat at home

Our brain needs glucose as an energy source, so it is not recommended to wait until the mid-morning snack. Eating before school improves concentration and learning ability. A nutritious meal should combine protein (egg or cheese), carbohydrates (a slice of bread), vegetables, and healthy fats (tahini, olives, or avocado).

2. The importance of the mid-morning snack

Even if children have eaten breakfast, the mid-morning snack is crucial for refilling energy stores. Studies show that children who eat nutritious meals during school hours exhibit fewer discipline problems and improved listening skills. Prepare a satisfying sandwich with a protein spread (cheese, hummus, egg, or tuna) accompanied by a vegetable and a fruit.

3. Early planning prevents trouble

Plan the mid-morning snacks for the entire week with your children at the beginning of the week. This reduces morning arguments and ensures that children choose balanced, healthy food.

4. Prepare ingredients the night before

Cut vegetables, defrost bread, and ensure all components are ready. Hard-boiled eggs, tuna salad, avocado salad, and various spreads can wait in the refrigerator, saving you time in the morning.

5. Choose whole wheat bread

Whole wheat breads contain more dietary fiber, vitamins, minerals, and protein. They are more nutritious and satisfying throughout the day. Check the label and choose bread with a high percentage of whole wheat flour.

6. Extra meals for late hours

For children and teenagers studying until late, send a sufficient amount of food for the afternoon. A sandwich with high-quality protein (tuna, pastrami, or beef) or a container with a cooked meal can provide maximum satiety.

7. Drink only water

It is vital to ensure sufficient water consumption throughout the day. Avoid sweet drinks like juice concentrates or flavored water, which are high in sugar. Do not rely on school water fountains; send a large bottle of water with your child. You can improve the taste by adding fresh or frozen fruits, mint, or lemon.

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Suggestions for a nutritious breakfast:

• Yogurt with fruits and granola or unsweetened cereal.

• Fruit and yogurt smoothie.

• Whole grain sandwich with 5% cheese, avocado, tahini, or hummus.

• Whole wheat toast with yellow cheese.

Suggestions for a nutritious mid-morning snack:

• Sandwiches or pitas with spreads: 5% cheese (cottage, Tzfatit, cream cheese), yellow cheese with vegetables, tuna salad, or pastrami.

• Avocado, omelet, or hard-boiled egg.

• Homemade roasted pepper or eggplant spreads.

• Always include a vegetable and a fruit.

The author is Paz Bichek, a clinical dietitian for children, Meuhedet Central District.