„I would first advise setting up the eating rhythm as it will look when the school year starts. When the main meal structure appears, the need for snacking naturally decreases,“ says I. Trusovė.
Read more In this city, it is allowed to build a new waste collection site
According to the expert, regular breakfast, lunch, and dinner help the whole family return more easily to the daily routine. It is easier to prepare for this by thinking ahead not only about the main meals of the day but also about nutritious snacks that children could take to school.
Not to forbid, but to offer alternatives
According to I. Trusovė, one of the most common mistakes parents make when the school year starts is trying to suddenly give up all the pleasures that appeared during the summer. However, food should not be divided into “good” and “bad” for children, as strict restrictions often cause the opposite reaction and increase the attractiveness of restricted products.
„If we announce in the first days of the school year that summer is over and from now on there will be no more ice cream, lemonade, or pizza, the child will take it as a punishment. I always say: don’t take away, but add, replace something, and look for healthier solutions,“ says the dietitian.
According to her, it is not necessary to choose complicated recipes for daily snacks or school lunches. Usually, quick and filling combinations work well, for example, a baked tortilla with chicken, cheddar cheese, and zucchini, a tortilla with salmon and vegetables, buckwheat pancakes made from whole grain and spelt flour, or chickpea pasta with pesto. Such choices allow diversifying the menu and do not create an additional burden for parents.
Usually, quick and filling combinations work well, for example, a baked tortilla with chicken, cheddar cheese, and zucchini, a tortilla with salmon and vegetables.
Read more Blood-curdling scene in Thailand: suddenly rising water swept away tourists
I. Trusovė states that quality products are the most important when preparing food. The dietitian recommends ensuring that the snack box contains plenty of fruits, berries, or vegetables, and alongside them, a small nutritious snack. When planning lunch boxes, it is worth choosing various and easily combinable products that are easy to find in “Rimi” stores at an affordable price. Here are some favorite recipes from the specialist.
Baked tortilla with chicken and zucchini
You will need:
- 1 tortilla;
- boiled or roasted chicken;
- grated cheddar cheese;
- 1 small zucchini;
- 1 tbsp Greek yogurt.
Preparation:
Finely chop or shred the chicken. Grate the zucchini and squeeze out the resulting liquid. In a bowl, mix the chicken, cheddar cheese, zucchini, and Greek yogurt.
Spread the prepared mixture on the tortilla, roll it up, and cut into pieces of the desired size. Bake for a few minutes until nicely browned.
Buckwheat pancakes
You will need:
- 2 eggs;
- stevia to taste;
- 40% whole grain flour;
- 60% spelt flour;
- plant-based milk;
- 1 tbsp butter.
Preparation:
Beat the eggs in a bowl. Stir in stevia, whole grain, and spelt flours. Pour in plant-based milk until you get a smooth batter. Then add melted butter and mix well again. Pour the batter into a buckwheat pancake pan and cook until the pancakes are nicely browned.
„Children need energy to grow, learn, exercise, play, and concentrate. Therefore, it is important to have main meals during the day, and the lunch box should contain various food combinations that help stay full and active,“ summarizes I. Trusovė.
