Amber CrossFit Young Athlete Nutrition

When the new school year begins, parents often wonder what kind of snack to prepare for their children at school, so that students are full, energetic, like the food and, above all, healthy. In this article I will talk about the importance of nutrition for children, present healthier alternatives to snacks and provide some tips on how to make a quick and easy children’s snack box.

A healthy diet is an essential foundation for the health and development of a growing child. A balanced, fresh and tasty diet not only makes children happy, but also provides them with the necessary nutrients, gives them energy and helps form healthy eating habits for life.

Which foods to choose?

Choose the children’s favorite foods and discuss together what they would like to eat for lunch. I invite children to be encouraged to try new products, to discover unfamiliar tastes and textures. Healthy snacks should be prepared according to the pyramid of healthy eating: the basis should be fresh fruit and vegetables, whole grain products and, to a lesser extent, healthy fats and protein sources.

Seasonal fruits and vegetables are the tastiest, contain the most nutrients and vitamins and are the healthiest to eat. By eating fresh fruits, berries and vegetables, children obtain dietary fibers that are important for the body, which ensure smooth digestion, regular bowel movements and help maintain a good condition of the intestinal microbiota (To learn more about the importance of plant-based products for our gut and our children, read more in the article below).

Fresh fruit and berries

Apples, pears, plums, nectarines, peaches, mandarins, oranges, figs, raspberries, blueberries. The advice is to cut the fruits into smaller pieces, choose seedless grapes, peel oranges and tangerines, add fruits and berries of different colors, because this way it will be much more fun and easier for children to eat the prepared fruits.

Preference should always be given to fresh fruits and berries, but if sometimes such an opportunity is not available, a small handful dried fruit and berries It also finds a place in the snack box. The most important thing is to ensure that dried fruit and berries are free from added sugars and the preservative sulfur dioxide/sulphite. The latter are often found in dried apricots, pineapple and coconut pieces. Therefore, it would be better to choose natural dried dates, raisins or mango.

Fresh vegetables

Cherry tomatoes, cucumbers, baby carrots, peppers, crisp lettuce leaves and other children’s favorite vegetables. You can also prepare steamed broccoli or cauliflower with a pinch of salt and a drizzle of olive oil. If the snack box has multiple compartments, you can also serve hummus or guacamole alongside the vegetables (with a dash of lemon juice, because the avocado puree does not darken and stays green longer).

Dairy products

Hard cheese, picnic cheese sticks, cottage cheese, cottage cheese, buttermilk, unsweetened drinking yogurt, Greek yogurt contain many substances important for growth and development. Proteins and trace elements, calcium and phosphorus, are necessary for the growth of the child’s bones and teeth, as well as for the work of muscles, the nervous system and metabolic processes. Protein-rich foods are much more filling, so children will stay full longer and have less cravings for sweets.

Sandwiches and sandwiches

For the base you can choose a wholemeal tortilla or pita bread, rye bread, oat bread, sourdough bread. For the sauce, use chickpea hummus, natural or green curd, mashed avocado with Greek yogurt. Vegetables include crisp lettuce (iceberg), spinach, horseradish, grated carrots, cucumbers or sliced ​​tomatoes. Among protein products, you can choose the highest quality cooked turkey ham, fried chicken breast, slices of mozzarella or other cheese, smoked tofu, salted salmon, hard-boiled eggs. You can combine these ingredients as you wish: a good ratio of carbohydrates, fats and proteins will ensure a longer feeling of satiety and provide the child with various substances necessary for health.

Flour products

Corn chips, pita bread, seed crackers, breadsticks, pretzels, whole grain crackers, homemade waffles, cottage cheese or cottage cheese toast are also great for snacks.

Nuts and seeds

We recommend choosing dried (oil-free), toasted and unsalted almonds, hazelnuts or cashews, pumpkin or sunflower seeds. It is better to choose a mixture of nuts or seeds – this way children will receive a greater variety of health-promoting vitamins, minerals and fiber. The healthy fats found in nuts and seeds are necessary for brain development and vitamin absorption. However, it is important not to increase the amount of seeds and nuts: about 30 g is enough in a snack box. (approximately 20 almonds/hazelnuts, 15 cashews/pecans).

Drinking water

The healthiest and best choice, and if the child does not really like drinking water, it can be flavored with lemon or orange slices, mint leaves and fresh berries.

It is important to ensure that your child always has a water drinker with him. Soft drinks, carbonated drinks, especially sweets, fruit juices should be drunk as rarely and as little as possible.

Lunch boxes

A child’s lunchbox should be full of varied and colorful foods. No single food item will provide all the necessary nutrients, so the more varied a child’s diet, the better the nutritional needs of the growing body will be met.