With the end of summer and the holidays we return to our routines and normal day-to-day life, and the little ones also return to school.

Returning to school ends up making it easier to adapt to better eating habits, as parents and children return to schedules and establish routines again.

Therefore, with some organization and planning, it is easier for parents to ensure a healthier diet for their children, at home and outside!

Does food have an impact on school performance?

Yes, food plays a determining role in brain and cognitive development.

It has been proven that a balanced and complete diet has the ability to affect factors such as intelligence, learning, memory and abilities such as concentration and alertness.

Therefore, children's nutrition during school is a factor that should not be underestimated.

Are there foods that are better suited than others?

More than foods that are more suitable than others, I argue that there are foods that should be consumed in greater quantities and be present daily in the diet, and others, on the contrary, that should appear more punctually or be destined for festive occasions.

Foods such as fresh fruit, vegetables, soup, dairy products, cereals (not sugary) and meat, fish and/or eggs are good examples of foods that should be part of a child's daily diet.

Highly processed or industrialized foods, such as biscuits, cookies, cakes, fast food, fried foods and snacks rich in fat and sugar, should be the exception and not the rule.

Are snacks important for children?

As a complement to breakfast, lunch and dinner, mid-morning and afternoon snacks are essential to reach the recommended amounts of all nutrients.

Snacks are therefore essential not only for growth and academic performance but also for weight control, a factor that must be taken into consideration nowadays.

These “small” meals not only help to ensure caloric and nutrient intake, but also to balance energy levels, avoiding a lack of concentration or drops in physical and intellectual performance. On the other hand, they also help control appetite, favoring dietary balance during main meals.

 

Breakfast – what to eat?

Eating breakfast before leaving home is essential and should be established as a basic routine for any child.

It's a practice that doesn't require a lot of time, but it makes the biggest difference in physical and psychological health and day-to-day performance.

Good breakfast options are:

- Milk or yogurt with dark bread

- Milk or yogurt with cereals (unsweetened and rich in fiber)

- Oat porridge

- Healthy pancakes

- Fruit smoothie, yogurt or milk and oat or wheat flakes (especially useful when children have difficulty eating solid food in the morning)

- Eggs with fresh fruit

How many snacks should a child have?

There is no set number of snacks. More important than rigidly stipulating the number of snacks, is managing and adapting each child's diet based on their daily life. Taking into account not only your schedule and the length of your day, but also your physical activity and extra activities practiced.

And what snacks to send to school?

As we have already seen, alongside the main meals, snacks throughout the day also play a fundamental role in the child's correct nutrition.

Practical and healthy alternatives for parents to send snacks to their children are:

- yogurt or plain milk packets

- fresh fruit

- fruit purees (baby fruit purees are a great alternative as they have no added sugar)

- wholemeal or mixed bread

- corn or rice cakes

- homemade pancakes or cookies (versions without added sugar)

- individualized packets of Maria biscuits or crackers (individualized doses help control portions and not eat more than necessary)

- cheese triangles or individual cheeses (lower fat versions are recommended for children)

- boiled egg

- vegetable sticks

- And water!

Your child's hydration should not be forgotten! And including a bottle of water in your lunch box should be a daily practice.

What should absolutely not be in the lunchbox on a normal day-to-day basis?

Foods to avoid are sugary biscuits and biscuits, processed breads with chocolate or fillings, puff pastries, soft drinks, crisps and fried snacks, gum and industrial cakes.

All processed, rich foods and sugars and fats should be avoided in normal daily life and should not be part of the regular shopping list.

Tip!

So that the child does not feel too deprived, a good strategy is to set a “free” snack day, where a trip to the bar or “less healthy” options are allowed!

 

Creating healthy eating habits is one of the biggest challenges today, but it is within our reach! So just want it! Being healthier doesn't cost anything and it's good for your health!

Article by Mariana Abecasis nutritionist