🍎 Nutrition of children at school; Parents' comprehensive guide to better growth and learning
Children's nutrition at school plays an important role in growth, concentration and learning. In this article, we scientifically examine the best breakfast, healthy snack and the amount of food needed by students.
Why is school nutrition important?
Healthy nutrition during school causes:
Increasing energy and concentration in class
Preventing hypoglycemia and fatigue Early
Strengthening the immune system
Improving memory and academic performance
Reducing the risk of obesity, constipation and digestive problems
General principles of student nutrition
1. Full breakfast before school (30-35% daily energy).
2. Healthy snack at school (10-15% daily energy).
3. Drinking enough water instead of soft drinks and industrial drinks. 4. Limit processed foods.
5. Use of all food groups (protein, whole grains, dairy products, fruits and vegetables).
Good breakfast before school
1 glass of milk or yogurt
1 palm of whole grain bread
1-2 units of protein (boiled egg or low-salt cheese)
1 small fruit such as apple or banana
💡 Reminder: Skipping breakfast is the main cause of sleepiness and loss of concentration at school.
Healthy snack for school
The best Choices:
Fresh fruit (apples, bananas, oranges, grapes)
Nuts (almonds, walnuts, pistachios - 30 grams)
Small homemade sandwich with whole grain bread (chicken, cheese, eggs + vegetables)
Dates or raisins instead of chocolate and biscuits Industrial
Suitable lunch for students
Rice or whole grain bread (1 palm)
Chicken, fish or lean meat (60-80 grams cooked)
Cooked vegetables or salad (at least 1 glass)
Low salt yogurt or buttermilk
Example of mixed snacks for school bag
Apple + almond
Banana + walnut
Vegetable cheese sandwich Eating
chopped carrots + hummus (chickpea puree)
wholemeal bread + dates
Number of daily food requirements for children
2 units of fruits
2-3 units of dairy products
1-2 units Protein
30-40 grams of nuts
Fresh vegetables in 2 meals
Water (6-8 glasses per day, about 500-700 cc at school)
Forbidden foods at school
🚫 Soda and Delster
🚫 chips and puffs
🚫 cake and industrial sweets
🚫 chocolate and lots of candy
🚫 ready fast food (hotdog, sausage, sausage)
Conclusion
By choosing the right nutrition for the child at school, parents can help improve their child's physical development, concentration and academic success. do A complete breakfast, a healthy snack, and a balanced lunch are the main keys to health and better learning.
