Part of a healthy eating routine should also include meals that are scattered throughout the day and after a light breakfast in order for a child to stay focused later in the day. Although the extended 10am break is intended to give the child a pause from learning, it also has an additional role, it is also intended to give the child time to eat and have his/her own meal. A healthy meal should also be satisfying and should include whole grains, protein, vegetables and fruit.
Ideas for a healthy and satisfying dinner:
- Whole wheat bread + omelet + chopped peppers + banana
- Whole wheat bun + cottage cheese with olives + cherry tomatoes + pear
- Whole wheat pita + tuna + sour cucumber + apple
- Whole wheat bread + hummus + cucumber + grapes
The spreads can also be varied with different cheeses, fats, avocado and tahini.
Once a week you can combine a sweet paste such as: jam, chocolate paste, tahini with honey, halva or peanut butter.
Health tip: Choose whole wheat bread over white bread because it contains dietary fiber, vitamins and minerals. It is important to make sure that the bread that is bought is whole wheat by looking at the ingredients that appear on the product packaging. It is important to choose bread with a first ingredient that is whole wheat /whole rye.
Creative tip: One of the ways to get your child to eat the 10am break snack is to diversify the meal packaging. For example, instead of putting the meal in a bag, try putting it in a simple plastic box and writing down a short note that will make your child eat with a smile. You can put chopped vegetables / cherry tomatoes and fruit into the box.