Υγιεινά Σνάκ στο Σχολείο – Μπάσκετ

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Ιδέες για υγιεινά σνακ στο σχολείο

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Τα σχολεία ξεκίνησαν και όλοι οι γονείς αναρωτιόμαστε: τι κολατσιό θα δώσω στο παιδί μου ώστε να μη βαριέται τα ίδια και τα ίδια και να μην καταφύγει στο κυλικείο του σχολείου;

Παρόλο που το πρωινό θεωρείται το πιο σημαντικό γεύμα της ημέρας, πολλά παιδιά το παραλείπουν ή πίνουν λίγο γάλα. Οπότε είναι πολύ σημαντικό να καταναλώσουν θρεπτικά σνακ στο σχολείο που θα τα γεμίσουν ενέργεια και θα τα βοηθήσουν να ανταπεξέλθουν στις σχολικές υποχρεώσεις.

Τα σνακ στο σχολείο πρέπει να αποτελούνται ιδανικά από όλες τις ομάδες τροφίμων και να περιέχουν:

Υδατάνθρακες: είναι η κύρια πηγή ενέργειας για τον οργανισμό και διαδραματίζουν σημαντικό ρόλο στη δομή και τη λειτουργία των κυττάρων, των ιστών και των οργάνων. Βρίσκονται στα δημητριακά ολικής άλεσης (πχ ψωμί, φρυγανιές, αλεύρι, μακαρόνια) , φρούτα, λαχανικά, πατάτες, όσπρια, γάλα, ρύζι.

Πρωτεϊνες: χρησιμοποιούνται ως δομικό συστατικό των κυττάρων, συμβάλλοντας στην υγιή ανάπτυξη των παιδιών, ενώ συμμετέχουν στο μεταβολισμό και στη λειτουργία του ανοσοποιητικού συστήματος. Κύριες πηγές τους είναι: γάλα, τυρί, γιαούρτι, αυγά, ψάρι, κρέας, όσπρια.

Καλά λιπαρά: συμβάλλουν στη σωστή ανάπτυξη του εγκεφάλου των παιδιών και προστατεύουν από κάποια νοσήματα (π.χ. καρδιαγγειακά). Βρίσκονται στους ξηρούς καρπούς, ελαιόλαδο, αβοκάντο.

Φυτικές ίνες: συμβάλλουν στην υγιή λειτουργία του εντέρου και αυξάνουν τον κορεσμό, ώστε να μείνουμε χορτάτοι για περισσότερη ώρα. Τρόφιμα πλούσια σε φυτικές ίνες είναι τα φρούτα, τα λαχανικά, τα όσπρια και τα δημητριακά ολικής άλεσης.

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Προτάσεις για υγεινό κολατσιό

Σάντουιτς με ψωμί ή αραβική ολικής, τυρί/ αυγό/ λαχανικά/ κοτόπουλο/ μπιφτέκι οσπρίων/ σως με γιαούρτι/ μουστάρδα/ αβοκάντο
Πολύσπορο κουλούρι ή κριτσίνια με 1 τυράκι
Φρούτα
Ανάλατοι ξηροί καρποί
Σπιτικό κέικ με φρούτα
Σπιτικές πίτες με χωριάτικο φύλλο (πχ σπανακόπιτα, τυρόπιτα, ντοματόπιτα)
Αλμυρά μάφινς με λαχανικά
Σπιτικά πιτσάκια με τυρί και λαχανικά (ιδανικά με αλεύρι ολικής)
Σταφιδόψωμο
Ψωμί ή αραβική ολικής με ταχίνι/ φυστικοβούτυρο/ φουντουκοβούτυρο και μέλι
Παστέλι με μέλι (χωρίς ζάχαρη)
Σπιτικές μπάρες δημητριακών με βρώμη, δημητριακά ολικής, ξ.καρπούς, ταχίνι ή άλλο βούτυρο καρπών, αποξηραμένα φρούτα

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Έξτρα Συμβουλές

Ενθαρύννετε το παιδί να πίνει αρκετό νερό μέσα στην ημέρα, καθώς η αφυδάτωση μπορεί να επηρεάσει τη σωματική και τη νοητική του λειτουργία.
Αποφύγετε να δίνετε χυμούς και αναψυκτικά, καθώς έχουν αρκετή ζάχαρη και συμβάλλουν στην παιδική παχυσαρκία.
Αποφύγετε τα αλλαντικά, καθώς δεν έχουν ιδιαίτερη θρεπτική αξία και πρόσφατες μελέτες συνδέουν τη συχνή κατανάλωση τους με αυξημένο κίνδυνο καρκινογένεσης.
Αποφύγετε να δίνετε τυποποιημένα τρόφιμα, όπως κρουασάν , τσουρέκια, πατατάκια, σφολιατοειδή, γλυκά καθώς είναι πλούσια σε ζάχαρη και κακά λιπαρά.

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Μαραγκοπούλου Κωνσταντίνα
Διαιτολόγος – Δαιτροφολόγος MSc
Επιστημονικός συνεργάτης Χαροκοπείου Πανεπιστημίου Αθηνών
Ιασωνίδου 62, Ελληνικό
2130422412, konmarag@gmail.com

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