Tips for a balanced school lunch

Unfortunately, many children still leave home without a balanced breakfast. Later in the morning, the first energy stores are empty and need to be replenished. Quick snacks with too much sugar provide inadequate energy, which disappears far too quickly. Sweet drinks also cause energy levels to rise quickly, but fall again just as quickly. Yet children need nutrients at school that ensure concentration, stamina and well-being. This ensures that they are well-prepared for the second part of the school day and remain receptive.

In principle, a packed meal should consist of several components. Carbohydrates, for example. Wholemeal breads provide a particularly high level of energy. These are now anything but bland. They contain nuts or pieces of vegetables, such as carrots. This also makes them very moist. They also contain vitamins, fibre and minerals that are not found in white flour. The carbohydrates contained in wholemeal breads are long-chain. The stomach does not process them as quickly. As a result, the blood sugar level does not rise as quickly. In addition, the fibre, which swells in the stomach, keeps you full for a long time. This means that cravings don’t stand a chance.

Protein in the form of spreads or cheese and lean ham add flavour to the snack. But how about a wrap for a change? These don’t necessarily have to be made from flour. You can simply wrap the ingredients in a lettuce leaf, giving it a nice crunch, making the snack really fresh. You can then replace carbohydrates with vegetables and fruit that are high in carbohydrates, for example. These could be bananas, dates or beans, for example. Fruit and vegetables are also a must for snacking. Seasonal fruit and vegetables not only add variety but also colour to the snack box. The important thing is simply to add variety to the snack menu.

Water is and remains the best solution for choosing a drink for a healthy snack. To add variety to the taste of the water, you can add lemon or cucumber slices, or even herbs. Once the bottle is empty, you simply refill it at the tap. A special plus point for the school here is that if the water bottle falls over and leaks a little, the liquid won’t stain or stick. During the cold season, unsweetened teas also make a wonderful drink, they warm you from the inside and if you put them into an insulated bottle, they will keep you cosy throughout the school day. Fruit teas, which are available in a wide variety of flavours, are very popular with children.

What should of course not be missing from a school snack is a little treat, but it shouldn’t contain too much sugar. Chips are increasingly found in children’s snack bags. You don’t have to buy these, you can easily make them at home from potato slices or carrot peels. Drizzled with oil, refined with spices such as rosemary and salt and then dried in the oven, you have not only done something to reduce kitchen waste, but also conjured up a tasty snack. Plus point: you know what ingredients are included!

You see, a varied snack can be prepared quite quickly. If you don’t have time in the morning, you can prepare them the night before and store them in the fridge. Then the next morning, you simply grab your snack package and can start the day relaxed. Be creative when putting together your snack boxes! Pieces of cheese or vegetables cut out with cookie cutters make children’s eyes shine even brighter. How about, for example, if you make vegetable spreads for bread or rolls the evening before. This brings variety to the traditional snack bread. Because it doesn’t always have to be sausage and cheese. Pieces of vegetables in bread not only taste wonderful, but also add colour to the snack. This way, the snack box comes home safely empty.