It's not always easy to go back to school! As a nutritionist, I try to help my clients make this moment easier and fun. However, there are some tips that we should keep in mind throughout the year not just back to school.
1) MAKE YOUR MEAL PLANNING!
In order to reduce the stress, it is essential to make a good preparation of menu and meals at the beginning of the week. Try to prepare meals on Sundays (for meals from Monday to Wednesday) and on Wednesdays (for meals from Thursday to Sunday). If you do not have time to cook, preparing the ingredients will reduce the time spent in the kitchen during the week. For example, you can cut and pack fruits and vegetables or season and freeze pieces of meat.
2) HAVE THE CHILDREN PARTICIPATE
Children can get involved in cooking if they are assigned tasks that match their skill level, such as washing fruits or vegetables, peeling vegetables, grating cheese, mixing ingredients in a bowl, and so on.
2 to 3 years: Ask them to wash fruits and vegetables and offer them to smell the fresh herbs and spices you use.
3-4 years: Involve them by pouring the measured ingredients into a bowl or by helping to add toppings in a sandwich or pizza, choosing from pre-prepared ingredients.
4 to 6 years: Mix ingredients and help slice cooked vegetables, fruits, cheese and tofu with a plastic knife.
6 to 8 years: Let them use simple kitchen equipment, such as a rasp, can opener, or toaster after showing them how to use them safely.
From 8 to 11 years old: At this point, they should be able to help prepare their own lunchbox for school, follow simple recipes and help cut ingredients with a knife under supervision.
Help is always appreciated!
3) PREPARE NUTRITIOUS SNACKS
I know I know. Schools now ban several types of snacks and it becomes very difficult! I will try to give you some ideas. Remember that it is important for the child to eat between meals in order to have maximum energy and listening. Opt for a small snack such as a fruit, a compote, a vegetable when there is little time between two meals and a more supportive when there is more than 2-3 hours between meals. Here are some examples: a yogurt with a fruit, roasted chickpeas, a muffin and a yogurt, cracker and hummus, etc.
Want to learn more about meal planning? Do you have questions about your diet? Can I help you. Contact me at 514-826-4280 or by email at genevieve.ledoux@provigo.ca Back to school!
Geneviève Ledoux
genevieve.ledoux@provigo.ca
Nutritionist
