Do the children learn from home? Important tips for maintaining a proper diet

Important tips for students in the red cities: Studying from home brings with it many challenges, and one of them is getting ready for breakfast. During homework the children are exposed to a variety of temptations and foods that can be less healthy and nutritious. Also, sitting in front of the screen and the lack of physical breaks disrupt the schedule to which the students are accustomed.

Shirley Greenstein, a district dietitian at the United Health Insurance Fund, talks about the importance of eating breakfast: “Food is the body’s source of energy and after the night’s sleep we did not eat, it is important to eat for brain activity, growth and daily activities. “For energy – it is not recommended to let him wait until 10:00. Eating, even of something small, before starting school improves the ability to concentrate and learn.”

Studies in Zoom (Photo: Flash 90)

Examples of a nutritious breakfast

  • Yogurt with fruit and granola / unsweetened breakfast cereal
  • Fruit smoothie and yogurt (you can freeze very ripe fruits that you do not want to throw away, and use them in the morning when you are in a hurry and there is no time to cut fresh fruit)
  • Slice or sandwich (preferably whole grain bread) with 5% cheese / cottage cheese or avocado or tahini (preferably whole sesame seeds) or chickpeas and vegetables
  • A bottle of yogurt for drinking or yogurt in a cup for those in a hurry
  • Fruit (it is recommended to add a few units of nuts and almonds)

Aside from breakfast, it is very important to eat a ten-course meal designed to replenish energy stores and help with concentration later in the school day. The Ten Meal provides children with energy until noon and helps maintain concentration.

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Lunch ten, breakfast for the student (illustration) (Photo: Ingeimage)Lunch ten, breakfast for the student (illustration) (Photo: Ingeimage)

Examples of a nutritious meal of ten

  • Wholemeal bread / bun / pita sandwich
  • Sample spreads:
  • 5% cheese – can be varied: cottage, Safed, 5% cream cheeses with olives / garlic / peppers, etc.
  • 9% yellow cheese + as toast (upgrade with Bulgarian cheese, olives, mushrooms)
  • Tuna / tuna salad / pastrami (preferably home-made)
  • Avocado / Avocado salad
  • Hard omelet / egg
  • Chickpeas / tahini – it is worth making at home
  • Homemade Roasted Pepper Spread / Homemade Eggplant Salad with Bulgarian Cheese 5% Safed 5% Yellow 9%

It is important to combine vegetables in each sandwich or alternatively bring chopped vegetables in a box, you can add fruit

“Talk to the children and remind them why it is important for them to eat breakfast and lunch and think with them how they will be able to be responsible and ensure proper eating during school hours or from home,” Greenstein added. “Make a list with them of the foods and combinations they are willing to eat at school or at home. Prepare a weekly menu that will list what they will eat each day. The prepared plan is recommended to hang on the refrigerator and in the children’s room – so they too share the responsibility for its application.” .

The author is the district dietitian of the United Health Insurance Fund in the Central District


Source: Maariv.co.il – סגנון-לייף סטייל by www.maariv.co.il.

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