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During the holidays, significant changes occur in the nutritional schedule and daily menu content.
A child’s diet during the holidays is often subject to changes because the usual schedule is disrupted. But, despite this, the diet must be complete – contain a sufficient amount of vitamins and minerals so that the child has the strength for active entertainment and then can return to learning.
RBC-Ukraine tells how to organize a child’s meals during the holidays with reference to a post by nutritionist Oleg Shvets on Facebook.
What should children’s diet be like during the holidays?
During the holidays, significant changes occur in the nutritional schedule and the content of the daily menu. And this is natural. Taking a break from the school routine is important, but you should still continue to make healthy food, meal and drink choices, remembering their critical importance to health,” says the nutritionist.
The doctor shares tips on how to properly organize a child’s nutrition during the holidays.
Adapt your daily routine
Parents also deserve a break from constant cooking and strict schedules. Abandoning all standards will end in disaster, because over-indulgence in unhealthy foods in children leads to bad moods and bad behavior.
“Develop a meal schedule for the holidays. Set meal times work best because children like routine and it gives them a sense of security. Rules might include, for example, the kitchen not being open at certain hours or older children making their own lunch.” – says Shvets.
Start your day with a nutritious breakfast
In the morning, whole grains and protein-rich meals are filling and provide better concentration, mood and energy. Good options include eggs, porridge, and avocado toast. Try to avoid cereals with sugar/honey, white bread sandwiches, sausages and processed cheese.
Use lunchboxes
Serving food around the clock is tiring, so sometimes parents like to prepare a lunch box and a drink bottle, just like at school. This gives the child independence: when he gets hungry, he can eat without turning to adults. At the same time, the dishes in the lunchbox should provide the required quantity, variety and quality of food.
Enjoy healthy food with the whole family
“Research shows that eating together at the dinner table improves family and social bonds. Use this opportunity for important conversations and decisions. In addition, parents can now be a good example of healthy eating for the child,” says the nutritionist. .
Involve your child in cooking
Cooking together relieves boredom and produces great results. You can start with delicious homemade baked goods. When children grow up, invite them to prepare their own favorite or new dish according to the recipe.
“Growing green onions or the more trendy microgreens is another holiday activity that can get students excited about healthy eating. If your kids are on social media or making TikTok videos, then the topic of buying, growing, cooking food can inspire them to discover new creative directions,” says the doctor.
Make food fun
Let the children help prepare dinner, choose the ingredients of the desired dish, and cut them into pieces. This will make the process of eating more interesting for them.
You can also serve the meal with lots of colorful plates. Children can put some pictures of food ingredients on the plate.
Provide healthy snacks
“There are a lot of delicious treats for the holidays. Avoid sugary drinks, candy, candy, and deep-fried foods. Keep them to a minimum, as they don’t have the nutritional value you want and are high in sugar, fat, and additives,” advises Shvets. .
Such products do not improve children’s well-being, lead to bad behavior and subsequently cause illness.
Have a snack while walking
If you are going to the skating rink, to the park or for a walk around the city, prepare food in advance. This way you will avoid visiting a fast food establishment and save money. Sandwiches, vegetable sticks, crackers and cheese, boiled eggs are options that you can feed children at an impromptu picnic.
“Keep an eye on your water intake. Children often forget to drink, especially when they are busy playing. This can affect their energy and mood, so encourage them to drink water more often,” says the nutritionist.
Allow yourself to rest
Parents also deserve time off and don’t beat yourself up about taking a break from the kitchen. Instead, order quality, well-formulated frozen meals that are a quick, healthy, homemade alternative.
