A nutritionist's advice on choosing the perfect snack for a student

 

Healthy and healthy snacks

Remember that the snack should be small in size and in the number of calories it contains. Based on this principle, we have compiled the following list of healthy snacks:

1. Seasonal fruit and a small handful of nuts. It can be an apple and 20 g of walnuts or hazelnuts.
2. A sandwich made from whole grain bread and home-cooked cold meat or fish. You can also add cucumber or any vegetables cooked in the oven here.
3. Dried fruits. For a child to eat them, they just need to be prepared in an unusual way - grind in a blender, form balls, roll in honey and cool.

1. Ciabatta: These are rolls made from pita bread and various fillings. Roll out pita bread, brush it with cheese sauce, and place omelet slices, ham, vegetables and herbs on top. After that, twist everything into rolls and bake in the oven.
2. Chicken snacks: Boil the chicken fillet, cut it into pieces, and then roll each piece in chopped nuts with an egg and bake in the oven. To make your child enjoy a bite to eat, put some sauce that he likes in his lunch box.
3. Apple with Peanut Butter: Take a regular apple and cut it into several pieces horizontally. Lubricate each piece of apple with nut paste and sprinkle with raisins or seeds. Honey can be added as a sauce.

1. Vegetable muffins. You can add pieces of vegetables directly to the dough or make a separate filling.
2. Carrot or pumpkin pie.
3. Carrot sticks with cheese sauce and a slice of whole grain bread.
4. Steam cutlet of minced turkey and cherry tomatoes.
5. Cupcake with meat filling. You can replace it with any sweet homemade muffin.

1. Prepare a pancake, grease it with peanut butter, spread a banana sliced ​​\u200b\u200bin slices on top of it, and put an almond on each slice. This is definitely a satisfying snack. Therefore, it should be small in size, and as a drink, you can give the child either water or herbal tea.
2. Pizza in the form of rolls. Lay out the puff pastry and cut it into triangles. Stuff them with meat and cheese, and then put them in the oven for 15 minutes. Everything must be cooked at a temperature of 200 °.
3. Ham rolls: Brush a slice of ham with cheese sauce, add some other sliced ​​vegetables (carrots, celery or cucumber). Roll up the ham.
4. Apples in honey and cinnamon. Cut the apple into slices without removing the peel from it. Drizzle with honey and sprinkle with cinnamon to taste. Send to the microwave for 15 minutes. Cook on grill mode.
5. Take 2 bananas, cut them into pieces of the same size. Dip each piece in Greek yogurt with any fruit topping and refrigerate overnight.

Even when preparing a light snack for school for your child, choose foods that you are absolutely sure of. There should not be anything raw in a child’s lunch box - every meat or dairy product must undergo heat treatment, and vegetables and fruits must be washed under running water.

Sandwiches are harmful and very heavy food. Thankfully, many schools have already phased out these three-story sausage-and-cheese products, recommending an easier and healthier alternative to parents.

For example, you can put a bright and beautiful sandwich in a lunch box for your child, replacing sausage and butter with natural meat and fresh vegetables.

How to cook?

1. Instead of a bun, take 2 slices of whole grain bran bread.
2. Place a lettuce leaf on top. If the child eats vegetables - great! Add chopped cucumber, tomato or sweet pepper.
3. Top with a roasted turkey and a slice of cheese.
4. Cover the sandwich with a slice of bread.

Advice!

The child will eat with great pleasure if you toast the bread in a toaster or brown it on a grill pan. Meat for a sandwich can be alternated - beef, chicken, turkey. Pork is not recommended for children.

See also:   How to lose weight in a week by 5 kg at home

It seems that the words “snacking” and “proper nutrition” are opposites. However, today's PP gurus offer so many interesting options for snacking that even parents should take a cue.

• Prepare a bright and beautiful mix of nuts and dried fruits for your child. Dried fruits should be washed and dried beforehand.
• Cut into cubes and put fresh fruits in a lunch box - apple, pineapple, strawberries, kiwi. You can also take bananas, grapes, berries, tangerines to school.

• Muesli bars with a minimum sugar content will help you recuperate after a lesson. In addition to cereals, they contain honey, nuts and dried fruits, which is very useful for a growing body.
• Flaxseed crackers or oatmeal granola are the perfect post-workout snack.

1) Food should be such that it can be eaten with your hands. It is not a fact that your child at the right time will find a spoon, and a clean one, and will not try to “pick” a dish brought from home with a ruler found under the battery or a gnawed pencil.

2) Food should not stain the child's hands and clothes. Do not compose complex and outlandish dishes: children are usually conservative.

3) Try to collect a healthy snack so that your daughter or son gets both carbohydrates (they provide the energy necessary for the brain and outdoor games) and proteins with fats (saturate) with it.

4) Use only the freshest products in preparing a snack for a student. “Do not forget that food will spend some time without a refrigerator, at room temperature, and it can be quite hot in school classes,” says Elena Tikhomirova. - Fresh food can withstand even 4-5 hours without problems, but in already stale, spoiled food, dangerous bacteria can actively multiply. Better not risk it."

5) Put food in a lunch box or container designed specifically for food. “As a rule, they are labeled “glass and fork” or “glass and spoon,” says Elena Tikhomirova, “and they are made of high-quality plastic, which does not “give away” anything to the food. Such a “vault” should be hermetically sealed and easy to open (so that the child can handle it) and ideally have a couple of compartments.

6) The weight of one snack should be no more than 120–140 g.

Buns with ricotta and cherry

Butter, fragrant, with a delicious filling, and what beautiful! Not buns, but a miracle! A weight less crumb and moderately sweet filling is the secret of the success of these beauties. For 12 large buns Dough:

• Flour~470 g
• Yeast dry-8 g
• Milk -210 g
• Butter-30 g
• Egg C0-1 pcs
• Honey-100 g
• Salt-1/2 tsp
• Filling:
• Ricotta-500 g
• Sugar-50 g
• Vanilla sugar-10 g
• Starch-7 g
• 1 egg
• Zest of 1 orange
• Dried cherries/cranberries-100 g
• Raisins-50 g
• Cognac/rum/liquor-3 tbsp

Cooking:

1. Sift the flour (not all, 450 grams) into the mixer bowl, add yeast, warm milk, soft plums. butter, room temperature egg, honey and salt. Knead the dough for 10 minutes. Leave for an hour in a warm place, covering the bowl with a damp towel. The dough should double in size.
2. For the filling, put dried fruits in a tall glass, pour alcohol and boiling water for 10 minutes. The water level is slightly higher than the dry fruit level. Then dry the dried fruits, and mix with the rest of the ingredients at a low mixer speed until combined.
3. Sprinkle the table with flour, lay out the dough. Divide into 12 equal parts ~ 70 g each. Roll out the ball into a thin cake (sprinkle the table with flour), lay out the filling and spread evenly. Twist the cake into a roll, pinch one end of the roll, step back a couple of centimeters from it and cut along. Put the pinched end on the baking sheet first and then open the dough outward around the end and lower it down to make a “heart”. Do this with all the dough. Lay the buns on baking sheets. Remove for proofing in a warm place for half an hour. Preheat the oven to 180˚C, brush the buns with egg and bake until golden, about 20 minutes. Store ready-made buns in the refrigerator. Bon appetit.

Almost shawarma

Everyone knows that shawarma has no place on the school menu. But children sometimes find it difficult to explain the connection between a sick stomach and fast food eaten in a hurry. We'll have to cook almost real shawarma for school.

For the “sweet” version, you will need thin pita bread, homemade cottage cheese, a little cream and a spoonful of honey.

How to cook?

Rub homemade cottage cheese with a couple of tablespoons of cream or sour cream, add a spoonful of honey. Lubricate thin pita bread with this filling, sprinkle with nuts or dried fruits on top. Wrap pita bread like shawarma and cut into pieces.

See also:   Vegetable soups recipes with photos simple and delicious diet 5 - Table 5: diet, weekly menu with recipes for an adult, step-by-step instructions on how to cook at home, a table for gastrointestinal diseases

“Salty versions” of pita bread can be made with Philadelphia cheese, melted cheese, vegetables, scrambled eggs and herbs, hard cheese and tomato, cream cheese and avocado, or just about anything. The main thing is that the food is healthy.

The benefits of school canteens. Prices

Everyone has long known that each school has its own canteen, where children go. There, the child can have breakfast, lunch and even dinner, if the school has an after-school program. In most schools, such services are paid. But they are very useful. Firstly, by paying for food in the canteen, you will always know that your child will not go hungry. Secondly, school canteens often undergo various checks and cases of poisoning in them are very rare. Well, and thirdly, you no longer have to think about what to cook for school for lunch.

If you still decide to use the school canteen, then it will certainly be interesting and useful for you to find out how much lunch at school costs. It is worth noting right away that in all schools there are different prices. Since it all depends on the area in which you live. Therefore, the average price will be presented here.

The cost of breakfast for elementary school students is 73.75 rubles (368.75 rubles per week); for grades 5-11 79.95 rubles (399.75 rubles per week). The cost of lunch for students in grades 1-4 is 129.75 rubles (648.75 rubles per week), for students in grades 5-11 - 147.29 rubles (736.45 rubles per week). There will be much more per month, so it will be cheaper to give food with you. In addition, not all school canteens can boast of truly delicious lunches and breakfasts. Not everyone is willing to pay that kind of money. Therefore, it is important to know how to skip school lunches. While the child is in the classroom, the school is responsible for his health. Good health is first and foremost good nutrition. If you intend to refuse school breakfasts and lunches, then notify your class teacher. No one has the right to refuse you or demand money for food. There is no need to draw up any documents, since lunches at school are a personal choice for everyone. It is enough to promise that you will not leave your child hungry, and do not forget to give your child something to school for a snack.

Snack ideas for school

1) Lavash with stuffing. “Grease it with soft cottage cheese or, if the child loves cottage cheese, with spreadable cottage cheese,” Elena Tikhomirova advises, “and put pieces of baked meat, oven-roasted or grilled chicken and sliced ​​vegetables on top, such as cucumbers or bell peppers.

2) Cheesecakes. Good for at least two reasons. First, they are easy to eat with your hands. Secondly, they are sweet, in the view of many children - almost a dessert. Want to make this snack even healthier? Replace part of the wheat flour with ground oatmeal and do not fry them in oil, but bake them in the oven.

3) Classic sandwich. Since it will not be possible to fully “close” it, it is better to take the filling drier. For example, put a piece or two of hard cheese between slices of grain bread. By the way, it contains quite a lot of salt - a natural preservative that will prevent the product from spoiling quickly without a refrigerator.

4) Yogurt. Basically - drinking, and not the one for which you need a spoon. Purchased, not fermented by mom herself. Homemade sour milk is more capricious, purchased - it does not deteriorate so quickly, and the bottle will be hermetically closed. “Carefully study the composition,” reminds Elena Tikhomirova. The shorter the list of ingredients, the better.

The ideal formula in general can be regular milk, yoghurt starter and pieces of fruit or jam - if the child loves sweets and does not suffer from excess weight. Yogurt will definitely be better than a bag of fruit juice, which in terms of benefits is almost equivalent to sweetened water or tea. In addition to it, put a couple of pieces of oatmeal cookies in your schoolbag. Or a mixture of nuts and dried fruit.

5) Pie with stuffing. For example, meat, cabbage or apple. Basically, baked, not deep-fried. “Such pastries can also be purchased in the school cafeteria,” says Elena Tikhomirova. For some reason, parents think that this is a bad choice for a child. But as a nutritionist, I say no.

There is a heated debate among modern parents about whether children need a snack. The crux of the argument is that people just don't understand the difference between healthy and messy eating:

• If a child constantly chews something (it can be sweets, cookies, sandwiches, other fast food), then this is not a snack, but a messy diet that will definitely not bring any benefit to the child's body.
• If a child eats a small portion of low-calorie food between main meals, and he does this constantly at the same time, then this is the right snack, which helps him replenish the calories burned and not feel very hungry until the next main meal.

Now let's figure out what you can give your child to school with you so that he has a snack, and what is better not worth it:

• Dairy products are very healthy, but they are perishable. Therefore, do not risk and do not put anything dairy in a child's lunch box. From dairy, you can give your baby only a piece of hard cheese.
• Vegetables cut into small pieces are a great option. But these should be vegetables that are not very juicy and easily soiled, because the child can get dirty when he eats them. Give preference to radishes, celery, carrots, cucumbers and sweet peppers.
• From fruits, put small apples (only it is better not to cut them, because they will become weather-beaten and will not cause your child's appetite). You can also give your child grapes or any other, but not juicy.
• From meat, you can give either homemade boiled pork or boiled chicken fillet. Be sure to season the meat with spices and salt. In no case do not give the child sausage, because there are always many doubts about what quality it is, what it is made of.
• Boil an egg, preferably a quail one, as it is healthier, and it will be more interesting for the child to eat it, because it is small.
• Coarse flour bread is a great option. A couple of slices of such healthy bread will surely recharge the child with energy and bring great benefits to the body.
• Don't forget about water too. It is clean water that is best given to a child, instead of various teas and compotes. Teach your child to the right drinking regime, because water allows all organs and cells of the human body to work properly.

1. Cut vegetables or fruits into thin slices and dry it all in the oven. You will get chips that children love very much.
2. Bun with meat filling. Take an ordinary roll, take out all the crumb from it, and fill it with a mixture of meat, cheese and herbs. To make it even tastier, place a piece of butter on the bottom of the bun, and season the meat dressing with tomato sauce.
3. Pita with meat or steam minced chicken cutlet. Such a dish is very similar to fast food, but it belongs to the category of healthy fast food.

What should not be given to a child for a snack?

Many parents, in an effort to please their children, do them a disservice. You don't have to indulge your child in everything. Better calmly explain to him that crackers or chips are not the best snack options. In addition to them, there is a whole list of products that you do not need to give your child to school.

Chocolate or any other sweets. Not only that, they are likely to simply melt right in the portfolio. So they still do not carry any benefit. You can't completely satisfy your hunger with sweets. The child will want to eat as much as possible. And this can lead to diabetes.

Giving a sandwich to school for a child is not the best idea when it comes to sausage sandwiches. They can dry out and deteriorate. Such a snack threatens with poisoning and in no way contributes to obtaining useful and nutritious substances.

See also:   Meatballs with gravy in a pan - 6 most delicious recipes

Cookies don't always work either. There is no harm from it, but there is also little benefit. In addition, the main problem is that cookies can crumble and stain a backpack or other things.

Baking from the store can do a lot of trouble. Therefore, it should not be given, unless you take different buns in the same place. Otherwise, it's better to choose something else.

Nutritious smoothie

Instead of the sweet, store-bought yogurt, make a delicious and healthy smoothie for your child. This snack option is suitable in order to renew strength after the first lesson.

• Mix homemade yogurt, berries and fruits in a blender. Any will do - blueberries, raspberries, blueberries, strawberries, bananas, peach and other fruits.
• You can make a regular fruit smoothie without yogurt, as well as a fruit and nut drink with banana, kiwi, raspberry, hazelnuts and honey.
• A smoothie made from three ingredients - banana, honey and kefir - also has great nutritional value.

Important!

Warn the child that the smoothie must be drunk after the first lesson, otherwise the drink will go bad.

Crack at recess

When you prepare a healthy snack for your child for school, keep in mind that kids often share with each other (and this is very good). Prepare snacks in portions, cut into small slices, cubes or straws.

• The easiest option for "crunchy" snacks is vegetables cut into strips or cubes - cucumber, carrot, sweet pepper.
• In addition, you can prepare bright canapes for your child by stringing cucumber slices, diced feta cheese or hard cheese on skewers.

• You can also add other ingredients to the canapes: quail egg, olives and cherry tomato.

Children are very fond of bright, colorful foods, so experiment. Perhaps your baby will like green lettuce, broccoli, kohlrabi, asparagus or radishes.

Burgers or sandwiches

There are many recipes for one of the most popular snacks. We have already prepared such sandwiches:

• Ladybug sandwiches with tomatoes
• Danish hot dog
• Egg sandwiches
• Hot sandwiches with minced meat

Recommended for cooking:

Pizza in a mummy bun for Halloween

Caring parents prepare quick sandwiches with sausage, boiled eggs, cheese, boiled meat and chicken. This lunch option for school should be made more healthy by adding salad greens or cucumbers.

Take two slices of whole grain bread, spread them with melted cheese, put sausage, salami, ham or baked meat. Chopped tomatoes quickly soak and spoil the appearance of the sandwich. It is better to give the baby cherry tomatoes with you.

Advice.It will be easier for a child to have a snack with a sandwich - it is convenient to hold it with your fingers for two pieces of bread. This will keep your hands clean.

For dessert

Without dessert, a school lunch will seem boring and tasteless to a child. Therefore, add some glucose to the children's snack.

• If your child loves nut butter, make him a healthy dessert. Slice a green apple into thin slices and brush generously with peanut butter. None of your classmates will definitely have such yummy.
• Dark chocolate is known to improve brain activity. So put a few slices of chocolate in your lunch box.

• Also, as a dessert, fruit marshmallows, candied fruits and dried berries are ideal.

A tasty and healthy snack for a student is quite simple. The main thing is to choose foods that the child likes and instill in him the right eating habits.

Delicious snacks

1. You can make the so-called onigiri - these are rice cakes with meat or fish filling inside. They are prepared simply: the rice is boiled, the filling is made, the finished rice is stuffed, balls are formed from this, which collapse in sesame seeds. To prevent the ball from crumbling, it is best to wrap such onigiri with a sheet of nori.
2. Puff pastry envelopes with any filling. Envelopes with cheese and chicken fillet are very tasty. Instead of chicken fillet, you can use salmon.
3. Muffin with raisins or milk chocolate. Each mother can bake such deliciousness at home from biscuit dough, which children love very much.

Set 3: chicken roll with cottage cheese, nutella and banana roll

Such a set for a child's lunchbox turns out to be quite satisfying and tasty, because it consists of two types of rolls: with chicken and banana and nutella. Children will gobble up such a lunch with great pleasure. You can also complement the snack with peeled oranges, tangerines or other seasonal fruits.

Lunchbox Recipes: Baked Chicken Roll with Cottage Cheese

• Roll out the thawed sheet of puff pastry with a rolling pin, but so that it is not very thin. Cut into strips 15 cm wide.
• Put on a strip of dough grainy cottage cheese (it is important that it be without liquid), finely chopped raw carrots, spinach leaves or a little bit of Chinese cabbage and pre-baked or boiled chicken, skinless, disassembled into fibers.
• Gently roll the dough with the filling into a medium-thick roll, cut it into small pieces.
• Place cut side up on a baking sheet and bake in a preheated oven at 200 degrees for 15 minutes or until done.

Lunchbox Recipes: Nutella Banana Roll

The second component of the lunchbox is rolls with nutella and banana.

• Grease a sheet of pita bread with Nutella, put a whole banana and roll up.
• It also needs to be cut into bite-size pieces.
• Place the roll pieces in the other compartment of the lunchbox.

Light snacks

1. You can make your child several different canapes. It is modern, tasty, healthy and not very high in calories.
2. Fitness bars. These sweets are called so, but in fact they simply belong to the category of diet food. They are made from muesli and honey. Such sweets will not bring any harm to children, so they can be safely given as a snack.
3. Croissant with cheese filling. It is advisable to cook it from puff pastry without yeast, so that you get a really light snack, and the child does not experience heaviness in the stomach after it.

Set 5: spring roll with chicken, fruits, nuts and crackers

Rolls can be made in the morning from already prepared products or the day before, and the rest of the lunchbox compartments can be filled in the morning. These can be plums, grapes, banana slices in a peel, small apples, and so on. Biscuits, crackers, nuts, and dried fruits are also good.

Lunchbox Recipes: Chicken Spring Roll

• For spring rolls with chicken, bake or boil the chicken fillet, and cut into cubes.
• It can also be cut into thin strips and quickly fried in a pan: heat a little oil, add chopped garlic and ginger (they will not be needed later), cook for a couple of minutes, add a teaspoon of fish and oyster sauces and fry for another minute.
• Pour 50 grams of thin rice vermicelli with boiling water for five minutes. Then drain, rinse with cold water and add a tablespoon of rice vinegar.
• Finely chop the cucumber, carrot, Chinese cabbage.
• Moisten each sheet of rice paper with water, transfer to a work surface, put vegetables, vermicelli, chicken pieces in the center, a couple of sprigs of fresh mint and cilantro, sprinkle with sweet chili sauce for spring rolls (just a little bit) and roll the roll, tucking the edges inside .
• Line the bottom of the lunchbox with cling film, spread the rolls on it and cover them with a film on top so that the rolls do not dry out during the day.

Snacks for teenagers

A teenager is already an adult who is able to independently make some not very difficult decisions. For example, he decides whether he needs to snack or not. But if from childhood to teach such a child to eat something between main meals, then there will be no problems with this. If you are the parent of a teenager, then here is what you can feed him in snacks:

1. A piece of boiled or baked dietary meat with grilled vegetables. You can also give your child compote or herbal tea, which tonifies him.
2. Cottage cheese casserole with berries and chamomile tea.
3. Ham sandwich and some fruit. You can also give smoothies from those berries that he likes. Do not add fermented milk products to smoothies, because this can make the drink unusable.