Healthy lunch for schoolchildren
Healthy lunch for schoolchildren
In order for the child to be full of energy, feel full and happy, as well as to maximize the attentiveness during studying, each student needs to start the day with healthy and high-quality products.
Specialist of the Autonomous Public Health Care Institution “Republican center of preventive medicine of the MOH Republic of Tatarstan Bareeva Dilyara shared the formula of healthy lunch for schoolchildren.
Option 1: any type of over-boiling porridge (complex carbohydrates): buckwheat, quinoa, oatmeal, millet + healthy fats (nuts/urbech or butter/ghee butter or olive oil) + fresh or frozen fruits/berries ( preferably fresh and seasonal).
Option 2: fat farm cottage cheese from 5% or natural yogurt without additives from 2% + fresh or frozen fruit/berries (preferably fresh and seasonal).
Option 3: cheese pancakes or pie with spelt flour, rice flour, wheat wholegrain flour or coconut flour; instead of white sugar use coconut sugar, date sugar, maple syrup or topinambur syrup or add honey, berries, natural yogurt without additives to the finished cheese pancakes.
Option 4: wheat toast with butter, cream cheese, lettuce and tomato + fruit / berries in 30-40 minutes.
Option 5: fruit smoothies with vegetables, green and vegetable milk (coconut, rice, etc.) or water.
Option 6: pancakes made from spelt, rice, wheat wholegrain or coconut flour instead of white sugar, also use coconut sugar, date, maple syrup or topinambur syrup or add honey, berries, natural yogurt without additives, vegetable stuffings.
Add vegetables to every meal! It is important to teach children to vegetables and green from an early age!
Foodstuffs that will reduce the child's concentration, brain activity, as well as lead to allergic reactions and lowering of immune systems in general (at any meal):
- white refined sugar and all products with it;
- first-class wheat flour and its products;
- sausages;
- yoghurts and dairy products with additives;
- instant cereals and various sweet lunches;
- chocolate bars, sweets, cookies;
- semolina and products with it;
- potato chips;
- juices, including fresh juices.