Your most nutritious back-to-school menus. Take note!

Back to school! That moment when you have to focus on the new academic year, re-establish your routine and change your summer habits. Food is a key factor that can make going back to school much more bearable, as well as being extremely important for gaining energy to get through the new school year. Today in this mentta post we present the most nutritious and delicious back-to-school menus.

Back to school

Food plays a fundamental role in the school performance and well-being of the little ones during the back-to-school period. That’s why mentta brings you a few tips that can help make this September more enjoyable, healthier and better:

Food:

• Balanced breakfast: Children should start the day with a healthy and nutritious breakfast. This includes protein-rich foods (eggs, yoghurt), whole grains (oatmeal, wholemeal bread) and fresh fruit to provide energy.
• Healthy lunches: Pack nutritious lunches with a combination of protein, healthy carbohydrates and healthy fats. It is advisable not to include foods with added or processed sugars on a regular basis.
• Healthy snacks: Have different healthy snack options available at home, such as fresh fruit, nuts, unsweetened yoghurt, carrot sticks and hummus. All healthy yet delicious options.
• Hydration: Hydration is the most important thing. So make sure your children bring a water bottle to school and refill it regularly. At the same time, limit consumption of sugary drinks or processed juices.

Practices:

• Meal planning: Planning the week’s meals in advance will help ensure that all the necessary foods are available. This will avoid resorting to unhealthy choices due to lack of time.
• Family dinners: It is recommended to have at least one meal a day as a family. This not only encourages healthy eating, but also gives you that moment of disconnection and communication with your children.
• Avoid distractions at mealtimes: Nowadays it is very common to see children using electronic devices during mealtimes, however it is recommended to leave mobile devices aside at mealtimes, so that your children are more aware of what they are eating, as well as enjoying the eating experience.
• Involve your children: Food education is very important, so involve your children in meal preparation and food selection. This can either increase their interest in trying new foods or give them more control and autonomy over their eating.

Remember that healthy eating is key to children’s growth, development and well-being. With these tips, you can make sure your children have a balanced and nutritious diet during the back-to-school period.

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Back-to-school menu: lunches

For back-to-school, it is important to prepare nutritious and balanced back-to-school menus that provide children with the energy and nutrients they need to cope with their daily activities and stay focused on learning. Here are some ideas for menus to include in the school lunchbox:

Lunch 1

• A whole-grain turkey and cheese sandwich (whole-grain bread, turkey, low-fat cheese, lettuce and tomato).
• Carrot/cucumber sticks with hummus.
• Plain yoghurt with fresh fruit.
• Water or natural fruit juice with no added sugars.

Lunchbox 2

• Wheat tortilla filled with ham and cheese.
• Sliced apple or pear.
• A handful of walnuts or almonds.
• Bottle of water.

Lunch 3

• Pasta salad (whole wheat pasta, with pieces of roast chicken, broccoli, corn, tomato and dressing).
• Wholemeal crackers.
• Pineapple or mango chunks.
• Milk or vegetable drink.

Lunchbox 4

• Chicken and avocado wrap (corn tortilla, with pieces of chicken or shredded chicken, avocado, lettuce and yoghurt sauce).
• Cucumber slices with cherry tomatoes.
• Strips of coloured peppers.
• Fresh orange juice.

These are some of the ideas we recommend that you take into account when preparing your child’s lunchbox or lunch. You have to take into account the individual tastes and needs of each child, but it is advisable to include a wide range of nutrients in the lunchboxes.

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Back to school menu: meals

Food at home is also important. Once the lunchboxes have been prepared so that the kids can face the morning in a better way, it’s time to focus on lunches and dinners. The return to routine after the summer is hard, especially for adults, who notice a bigger change in their habits. In terms of food, back-to-school menus try to go from this season of excesses to the healthy routine of the whole year. Here we bring you back-to-school menus for all tastes:

Meal 1

• Herbed salmon: baked salmon fillet seasoned with fresh herbs and lemon.
• Mashed potatoes: boiled and mashed potatoes with milk and butter.
• Grilled wild asparagus with olive oil and salt.
• Water/ water with cucumber and mint.

Lunch 2

• Spaghetti with marinara sauce: spaghetti with natural tomato sauce, onion, garlic and basil.
• Chickpea and vegetable salad: cooked chickpeas with cucumber, tomato, red onion, pepper, balsamic vinegar dressing and olive oil.
• Fresh watermelon slices,
• Water/ water with lemon.

Dinner 1

• Grilled chicken salad: grilled chicken cut into strips on a bed of lettuce, spinach, tomato, cucumber, avocado and lemon dressing with olive oil.
• Steamed brown rice.
• Broccoli cooked with a touch of olive oil and garlic.
• Water/ lemon water.

Dinner 2

• Tacos: corn tortillas filled with ground turkey, avocado, lettuce, spices and yogurt sauce.
• Cabbage salad: shredded cabbage, carrot and apple with honey mustard vinaigrette.
• Fresh melon chunks.
• Water/ water with mint leaves.

Remember that for a diet to be 100% balanced, it must include all types of food. It is true that in this post we have focused on very healthy foods, leaving out processed foods, fried foods and added sugars. However, it is necessary to eat all types of food and avoid processed foods and foods rich in saturated fats, but this does not mean that you can never eat these foods.

Are you a vegetarian and do you like to get ideas for your menus? If you found this article interesting, here you can write down a few weekly vegetarian menus.