An important part of the menu. Without a snack, children are tired at school

If anyone thinks that unnecessary snacks need to be dealt with in a special way, Dana Hrnčířová disabuses him: “The morning school snack is an important part of the children’s menu, it gives children the energy and nutrients they need. For those who eat little or no breakfast, the morning snack also replaces breakfast and should therefore be more substantial.”

Healthy, tasty and cheerful. Snacks from a creative mom are admired by the whole class

According to the expert, skipping a snack, as well as a lack of fluids, can increase fatigue, lack of concentration in children and contribute to poorer school results.

A well-designed snack should provide 10 to 15 percent of the recommended daily energy intake. It should not lack fresh fruit or vegetables, quality proteins such as dairy products, meat, legumes, eggs, nuts, cereals, especially whole grains. And, of course, suitable liquids – still water, unsweetened and not very strong teas, diluted fruit juices.

“Children need a sufficient supply of dairy products, roughly two to three portions depending on their age, and snacks are an ideal opportunity for this,” says Dana Hrnčířová, who also appreciates that the recipes do not include cold meats. A high-quality and good snack can be prepared even without them. And if we still reach for sausages once in a while, we should choose ones that have a high proportion of meat and contain as little salt as possible.

Snacks for a few crowns

Many families certainly have deeper pockets. For those, the nutritional therapist has tips on what less expensive foods to have in the fridge for preparing snacks. Legumes, for example, can serve well. They can be used very easily to make tasty spreads or even cold salads, which are rich in nutrients.

“Currently, the trend of eating home-baked bread is also growing – you don’t have to worry about anything, because the preparation is often much simpler than it seems at first glance. Basic dairy products such as milk, butter, white yogurt, sour cream or cheese will not get lost in the fridge – they can then be used to make great sweet and savory cakes or excellent pancakes, which will fill you up nicely, even with just one type of fruit or vegetable,” he adds. expert.

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Unfortunately, many children do not eat snacks and refuse to bite into vegetables. “We always say that it is best to bend the twig while it is young, so it is desirable to start with vegetables and fruits as early as possible from the youngest age,” advises Pavlína Mähringová, one of the authors of the snack recipes. According to her, children are our mirrors and it is therefore good for adults to set an example for them and show them that they eat vegetables.

It is important to offer children to taste. Even if it’s just one type of vegetable, it’s a good step forward. “Hold on – sometimes it takes a very long time. Try to give children vegetables regularly, even if they do not eat them. They usually taste it over time. Sometimes it is also enough to be a little creative and, for example, cut vegetables differently than usual. All of a sudden it’s a hit,” advises Pavlína.

A snack from a friend?

And what if the child brings snacks back home? According to Veronika Břicháčková, parents should probably look for the answer in direct communication with the child. There can be many reasons. It is possible that the child eats enough breakfast in the morning and is not hungry until lunch. Or he doesn’t take time to eat during the break activities and is hungry. It is also possible that he does not like the snack. Or he gets a snack from a friend.

Nicotine sachets. Illustrative photo.

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“It is definitely good to explain to the child why the snack is important, try to let him suggest how you will continue with the snack and find some common solution. If the child does not eat the snack because it does not taste good, you can adjust the composition of the snack. If he receives a snack from a friend, it is good to ask a little about what kind of snack it is and whether it is even suitable. And to explain again why to eat high-quality svača,” smiles Veronika.

You can look at two of them to get an idea of ​​what the recipes look like. And you need to get the children ready for school right away.

Broccoli MuffinsIngredients for 4 servings – 12 muffins:
300 g of broccoli
6 eggs M
1 grated mozzarella (125 g)
1 tablespoon olive oil (20 ml)
salt (3 g)
herbs – chives, parsley, basil

Method:
Tear the broccoli into smaller florets and steam them in a steamer until soft, or boil them in boiling water. After cooling, finely chop them with a knife so that the florets are fine. Add eggs, olive oil and grated mozzarella to them. If we have a pinch of herbs on hand, we’ll add them too. Put the mixture into muffin tins and bake at a temperature of 170 °C for approximately 20 minutes. The muffins should be beautifully golden. You can fill the mixture almost to the brim as there is no baking powder and it won’t rise too much. Malinko yes, but they won’t make a clearing.

Smoothie bowl with orange, pear and bananas

Ingredients for 4 servings:
2 bananas (300 g)
2 pears (200 g)
orange juice (100 ml)
lemon juice as needed
8 tablespoons of frozen blueberries (120 g)
4 tablespoons chia seeds (32 g)
4 heaping spoons of coconut or grated chocolate (32 g)
4 tablespoons of cashews (80 g)
1 handful of mint

Method:
Cut the fruit into cubes, add a spoonful of chia seeds and blend until smooth in a blender. Let’s taste it. If you find it too sweet, you can add lemon juice. Pour into a glass and garnish with fruit, nuts and a little grated coconut or, for sweeter palates, with grated chocolate – the higher the percentage of cocoa, the healthier. Although it is a liquid snack, it is still very filling.

The article is in Czech

Tags: important part menu snack children tired school

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