Fit for the school - tips for the school bag and the break bread

With a colorful school bag and a full school breakfast ABC shooters start with fun and drive into school life. When filling the school bag the imagination of the parents knows no bounds. In addition to selected sweets, which the child particularly likes, various utensils such as unusual stationery, a peppy lunchbox and bottle for snack catering, a small umbrella, an alarm clock or colorful light reflectors for the satchel "sweeten" the school start. As an alternative or supplement to sweets, pressure-resistant fruit such as apples can also be put into it. Furthermore, small toys or coloring books will delight the novice, as will a skipping rope or a rubber band that may encourage "moving" breaks.

A healthy school breakfast

For the achievements in the upcoming school life a balanced diet with a full school breakfast is a decisive factor. The German Nutrition Society e. V. (DGE) advises parents, if possible, to have breakfast with the children in the morning and to give them a wholesome snack instead of just putting money into their hands.

An ideal lunch break consists of a whole grain bread, thinly spread with butter, margarine or cream cheese and topped with lean ham, low-fat sausage, cheese or vegetarian spread. In addition, fresh fruit and vegetable raw food, best cut as a "finger food" mouth-friendly, to include.

For a change, a dairy product such as yoghurt, cottage cheese or a milk drink can be given instead of the bread. As a thirst-quencher, children should always have access to water, unsweetened herbal or fruit tea or a fruit juice spritzer.

Why is a healthy snack bread so important?

Low levels of performance and lack of concentration during lessons can be avoided if children have breakfast in between and drink a lot. But not every break is beneficial. Sweet bars, croissants, danish and Co. are just as sweetened drinks not recommended. They provide too many "empty calories", ie they contain a lot of energy in the form of fat and sugar but little vitamins, minerals and fiber. Although sugar-rich products cause the blood sugar level to rise very quickly, it then drops off quickly and ends up below the normal level, causing a drop in performance.

In contrast, whole-grain products achieve a more constant blood sugar level. Thus, the brain is supplied with glucose (glucose) more evenly and for a longer period, from which it can gain the energy necessary for its performance. In addition, whole grains provide essential vitamins, minerals, filling fiber and phytochemicals that help maintain good health.

Even in fruits and vegetables, the health promoters mentioned are included, which is why depending on the season, for example, strawberries, apple wedges, cherries and cucumber slices, tomato pieces, carrot slices or radishes can be part of the break catering. Milk, cheese and other dairy products provide important protein and calcium for growth, among other things. Milk and mixed milk drinks are nutrient-rich foods and a suitable snack. For thirst quenching, they should not be drunk because of their energy content.

Basic building blocks for the ideal break catering

  • full wholemeal bread or rolls, alternatively unsweetened muesli, and 1 piece of fruit or vegetables
  • or 1 milk product and 1 piece of fruit or vegetables
  • and sufficient liquid in the form of water, unsweetened herbal and fruit teas or fruit juice spritzers.

There are many possible variations for these building blocks, which can and should be used to prepare the lunch break, depending on the individual preferences and age of the child. Because variety tastes better and promotes the fun of eating and thus the school performance!

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