Back to school: step by step to assemble healthy and nutritious lunches

Going back to school, in addition to demanding the organization of supplies and clothing, planning the school menu every day. This is the opportune moment to rethink the diet of the whole family and seek to make it nutritious, especially for the little ones. This can be presented as a challenge or “mission impossible”, which is why nutrition experts suggest that rich, easy and nutritious preparations be made for lunches and recesses during the school day.

First of all, planning is essential. It is suggested to put together a weekly spreadsheet of the dishes to have a different option every day. Preparing the viand when cooking dinner and refrigerating until the next morning simplifies preparation times. Cooking once, freezing, and portioning to use over several weeks is a great alternative. By organizing meals it is easier to incorporate a wide variety of foods, and with it the daily diet is complete.

As a second step, “It is recommended that the food combine colors and textures, include food of all kinds, take advantage of the fresh season such as fruits and vegetables. Ideally, they have already been accepted by the children at home, and if something from the food was not eaten, ask what happened and try to change the way of preparation”, suggests Lic. Stefania Sívori, head of the Nutrition Department of La most serene The basic foods that cannot be missing in the daily diet are fruits, vegetables and vegetables, cereals, preferably whole grain or integral and legumes, dairy products, meat and eggs, oils, nuts and seeds. Each food group plays a fundamental role in the growth and physical and intellectual development of children.

“Dairy products are essential in infant nutrition, since they are complete foods and provide many nutrients. They provide high-quality protein, vitamins A and D, and minerals, especially calcium and phosphorus. They contribute to the formation and maintenance of healthy bones and teeth, muscular health, better weight control and help prevent diseases” detail Monica Sandler, Nutritionist (MN 6343 – MP 1958), Danone Health Specialist .

That is why both experts point out that breakfast, lunch, snacks and dinner are excellent opportunities to incorporate milk, yogurt and cheese.

Cereals, preferably whole grains, along with legumes, provide the energy needed to learn, play, and be physically active. In addition, they are a source of fiber and protein of vegetable origin. Vegetables, greens and fruits, for their part, are a source of fiber and vitamins and minerals because they stimulate the functioning of the immune system. Eggs and meats are a source of good quality protein, they contribute to the formation and maintenance of all the muscles in the body.

Highlighting the importance of dairy products, nutritionist Stefania Sivori adds that the Dietary Guidelines for the Argentine Population, prepared and disseminated by the Ministry of Health, recommend consuming 3 servings per day, since they are food sources of calcium, Vitamin A and d.

Lastly, regarding the presentation, both professionals point out: “Playing with creativity and experimenting to make food more attractive, such as cutting fruit in fun shapes, arranging vegetables in a different way, encouraging new recipes and shapes of cooking, always contributes so that the boys and girls accept the food better”.

Here are some ideas to organize and make various preparations for school lunches:

Any ideas:

Monday: Noodles with cream and broccoli. 1 banana

Tuesday: Mini skewers of cooked chicken, cherry tomato and cheese cubes. Vegetable omelet. Yogurt with fresh fruit pieces

Wednesday: Pumpkin and ricotta cannelloni with filetto sauce or pink sauce (filetto + white sauce). 1 bald.

Thursday: Chicken wrap, lettuce, grated carrot, crushed avocado and shredded cheese. 1 yogurt trifle with fruit and granola.

Friday: Vegetable Milanese (zapallitos, zucchini, aubergines, pumpkin) gratin with cheese, with rice timbale. 1 plum.