The school year has begun, parents again need to take care of what their children will eat every day. This age is characterized by excessive mental and physical activity, intensive metabolism, physical and puberty. For the school period to pass painlessly, the student must eat right during the day.

Proteins, fats, and carbohydrates should be balanced for the age of the child. In children, the processes of growth of muscle activity are actively going on; this contributes to an increase in primary metabolism and an increase in the body’s total energy consumption. Instaskincare prepared you with a couple of great recipes.

Complex carbohydrates should make up 2/3 of the diet, and fast sugars, monosaccharides, and disaccharides from fruits, berries, milk, confectionery – 1/3. It is important to remember: excess easily digestible sugars negatively affect the condition of the child. Appetite decreases, allergies develop, the excitability of the central nervous system increases, caries occur. Fats are necessary for the body in the same way as proteins and carbohydrates – they provide vitamins A, D, E, and other vital substances. But excess fat lowers appetite and inhibits the secretory function of the digestive glands.

The child can eat five to six times a day: breakfast, light snack, lunch, afternoon tea, dinner. But breakfast, lunch, and dinner should account for about three-quarters of the total diet.

Excessive nutrition and insufficient nutrition can negatively affect the development of the body and the psychological attitude towards food, especially when you work a lot and develop your own business. Remember, children should not be given sweets for dinner and evening snacks.

Vegetable Spring Rolls, Cheese, and Dark Chocolate

Lunch box composition:

• Two vegetable spring rolls
• 6-8 cubes of semi-hard cheese
• One small red pepper straw
• A couple of dark chocolate squares
• ½ cup of blueberries

Vegetable spring roll recipe

Cooking time: 10 minutes

Servings: 10

Rice paper – 10 sheets

Cucumber – 1 pc.

Avocado – 1 pc.

Carrots – 1 pc.

Red cabbage – 50 g

Basil, cilantro, mint – to taste

1. Prepare the vegetables: cut the carrots, cucumber, and avocado into strips, chop the cabbage, and rinse and dry the greens.
2. Pour warm water into a large plate or bowl. Dip one sheet of rice paper into the water for a few seconds to soften. Place the sheet on a plate or cutting board.
3. Place vegetables and herbs on the edge of the sheet. Roll the roll away from you, compacting it in the process. Twist halfway through the sheet, then fold the sides inward and roll-up. Repeat the same process with the remaining sheets of rice paper.

Turkey Rolls With Spinach, Apple, and Coconut Cookies

Lunch box composition: 5-8 turkey rolls with spinach, two celery stalks, one apple and cinnamon slices, 1-2 homemade coconut cookies.

Turkey rolls recipe

Cooking time: 10 minutes

Servings: 1

Smoked turkey – 30 g

Spinach – ¼ cup

Sour cream – 1 tbsp. l.

Black pepper, green onions, garlic, salt – to taste

1. Chop the spinach, add pepper, salt, onion, garlic (or any other seasoning), and stir in the sour cream.
2. Take a thin slice of turkey, place the spinach salad on it, and roll.

Coconut cookie recipe

Cooking time: 40 minutes

Number of Servings: 8

Egg white – 2 pcs.

Lemon juice – ½ tsp.

Sugar – 100 g

Chopped almonds – 30 g

Salt – a pinch

Vanillin – a pinch

Coconut flakes – 250 g

1. Preheat the oven to 170 degrees.
2. Whisk the egg whites into a lather, add the lemon juice and beat until soft peaks. While whisking, add a teaspoon of sugar. Then repeat. Ideally, the whites should be glossy and firm.
3. Pour almonds, salt, vanillin, and coconut into the “dough.” Mix gently with a silicone spatula.
4. Place baking paper on a baking sheet. Form eight cookies (6-7 cm in diameter). Could you not make them very flat?
5. Bake for 20 minutes, until golden brown on top.

Tuna Sandwich, Mini Carrots, and Crackers

Lunch box ingredients: Tuna sandwich, ten mini carrots, one plum, ¼ cup whole grain or flaxseed crackers.

Tuna Sandwich Recipe

Cooking time: 10 minutes

Servings: 1

Whole grain bread – 2 slices

Tuna in its juice – 50-80 g

Onions – ¼ pcs.

Bulgarian pepper – ½ pc.

Lettuce – 1-2 leaves

Salt, pepper – to taste

1. Drain the tuna water, fold the fish into a cloth, wrap the edges to make a sort of bag, and squeeze the fish several times to keep as little juice as possible.
2. Finely chop the onion and scald it with boiling water. Squeeze out.
3. Cut the bell pepper into small cubes. Mix with onion and tuna—season with salt and pepper.
4. If you have fun sandwich shapes (like fish), cut the bread at the beginning of cooking.