Ideas for healthy snacks at school from 7 nutritionists
During the school term, child nutrition is a big challenge.
The nutritional preparation of the child for school is a very basic pillar for his physical, mental and psychological health. However, very often there is not enough time to make the proper preparation and the child ends up consuming, during school hours, ready meals (and definitely more unhealthy than homemade ones). With the recent start of the new school year, our Instagram feed has been filled with delicious, quick and healthy ideas for kids' school snacks from those who know best, nutritionists.
What will you put in next week's taper? See below the recommendations of seven nutritionists and prepare your preparation list for the weekend!
1. Options for healthy snacks by Nadia Sklivagou (@ feel_nutrition )
More options for healthy snacks:
* toast with cheese and wholemeal bread (limited cold meats)
* homemade cookies
* scrambled eggs
* bars or energy balls that you have made together
* dried fruit/dates filled with nuts and chocolate
* Thess/victory bun with 1 a portion of cheese
* muffin omelettes
* homemade carrot breadsticks
* homemade popcorn with some vegetable along with it
* mixed nuts with raisins and dark chocolate drops.
2. Some snacks that you can make in a short time and will give your child the energy and nutrients he needs by Dimitra Kyriakopoulou (@ dkiriakopoulou.dietitian )
- Arabic pita with cheese or chicken and lettuce
- Spinach pie with cheese
- Homemade cake with raisins and nuts
- Whole grain toast with cheese, turkey, lettuce
- Cheesecake and a piece of fruit
- Thessaloniki bun and a fruit
3. Some of the healthy and delicious snack options from Vasso Vagiota (@ dietitians_diary )
• Homemade pie (eg vegetable pie, cheese pie, mushroom pie, pumpkin pie) or mini homemade cheese pies or peinirlaki.
• Cold sandwich with bread or Arabic pita or tortilla (with cheese and chicken or tuna or egg and some vegetable)
• Hot toast with wholemeal bread or with German-style bread (dinkel) (with cheese and chicken/turkey/boiled egg and colorful vegetables)
• Boiled/roasted corn
• Bagel or bagel Thessaloniki and vegetables (e.g. cut into sticks)
• Individual bread (or crackers or breadsticks) with boiled egg
• French toast (2 slices of wholemeal bread, dipped in 1 egg with a little milk and baked in the oven, 1 kg honey, a little cinnamon, and some fruit
• Fresh seasonal fruit with crackers (or breadcrumbs or 1 cereal bar)
• Homemade cake (sweet or savory)
• Raisin bread
• Dried fruit with nuts
• Homemade oatmeal cookies
Depending on the preferences of each child, there are other possible options for snacks at school, such as muffins with vegetables and cheese, tortillas with peanut butter and banana, homemade oat balls (energy balls) etc.
Of course, we should emphasize that there are many children who have whims and oddities regarding food and may not eat enough of the above. However, this does not mean that we give up easily. We continue to strive for proper and balanced nutrition. Sure, there will be options on the list (eg a bagel or some toast) that most kids will like. Any of the above options is definitely better than some ready-made standardized food (e.g. croissants or puff pastry), without falling behind in taste!
4. Vegetable frittatas for school by Dimitra Papamichou (@ dimidiet )
4 eggs and 4 egg whites
80 g oats (beat them into flour or add oat flour)
120 g (half a cup) milk (whatever milk we have)
80 g corn (I used frozen)
1 chopped onion
1 red pepper (1 cup chopped )
1 zucchini, chopped
240 g low-fat feta cheese
Sauté the vegetables in 2 tbsp olive oil for 5 minutes until they are soft enough. Meanwhile, add salt and pepper.
Beat the eggs, add the milk, beat a little, add the oats and the feta cheese and mix. Add the vegetables and mix.
Pour the mixture into a pyrex that has been smeared with a little olive oil.
Bake at 180 in the air for about 25 minutes
We want it to get some color. (The pyrex I used is 20x25)
*Of course we can put different vegetables as well as herbs (mint, parsley, dill 😊) It's a way to make use of vegetables left in the fridge!
Per portion (170g)
🔥Calories: 240
💪Protein: 17g
🥑Fat: 12g
🧈Saturated fat: 4g
🥔Carbohydrates: 18g
🥦Vegetable fiber: 2g
Because this recipe is low in carbohydrates, it is good for children (small and big ones😁) to have fruit or some healthy dessert (you know 😉) to have the perfect balance!!
5. Toast in various flavor combinations from Klio Dimitriadou (@ kliodim )
Could the humble toast become a truly interesting meal? And yet it is possible, as long as we open our and our children's taste horizons a little! Depending clearly on the age and tastes of the child:
• with cream cheese and strawberries (or any fruit that suits us)
• with boiled apple, honey and cinnamon
• with avocado and honey
• with tahini mixed with cocoa, honey and raisins
• with peanut butter and sugar-free jam
• with yogurt, berries and nuts fruits
• with cream cheese and dried fruit
• with cheese, sliced boiled egg and tomato
• with scrambled egg and tomato
• with grilled chicken, lettuce and mustard (leftover from the previous day)
• with feta cheese, tomato and oregano
Note: the bread can be replaced by tortillas or breadcrumbs or nuts. We avoid cold meats as much as possible.
Depending on the age of the child and how receptive he is to carrying different foods with him, there are also the following alternatives:
Yogurt with cereals, smoothies, scrambled eggs, homemade chicken bites, even meatballs
6. Simple, delicious and healthy ideas from Dr. Efi Koloverou ( @efi_koloverou_dietitian )
1️⃣ In the evening, prepare a sandwich (with wholemeal bread is better 🍞🥖) and a vegetable protein mix (e.g. cucumber cheese 🧀🥒, egg, tomato 🥚🍅 coke)
2️⃣ We ask the child which fruits he likes and we give him 1 to 2 with him. Banana 🍌 is an excellent choice due to the ease of transportation.
3️⃣ We prepare some weekend healthy homemade snacks with a sweet taste 😉, e.g. Homemade cereal bars or some sugar free cake (which I have shown you in other posts). It is by far better than the canteen cookie or cake full of trans and/or saturated fats, sugar and salt.. 👎👎
4️⃣ And we don't forget the water!! 🥛🥛 It is necessary for the child to stay focused but also not to feel the feeling of hunger often.
7. 3 healthy school breakfast ideas from @ nutrition_tips._
Toast with Zeas bread, boiled egg, avocado and cream cheese
Chocolate banana cake
Tortilla roll with banana, honey and tahini
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