וואָס טאָן מיר עסן צו בלייַבן אין פאָרעם אין די אָנהייב פון די שולע יאָר?

The summer season is coming to an end! “We have to get off to a good start by setting up a new eating pattern for the whole family,” begins dietician Nelly Lellu. Indeed, the school, the nursery, the working days impose a train of hell on our organization just out of its torpor. “Meals at fixed times, but also sports activities and new sleep habits will allow the body to surf the good energy of the holidays”, adds the expert. And, in this more structured daily life, snacks play a full role for the little ones. “It is a capital meal, do not neglect it with compotes in gourds that are too quickly swallowed up”, specifies Nelly Lellu. Neither fatty nor too sweet, bet on the quality and diversity of the snack. “It must consist of a starch, a whole fruit, a dairy product and water.” His “ideal snack”? 1 rice pudding + 1 pear and water, to decline!

Variety at every meal

“All summer, we stocked up on colorful foods and seasonal fruits and vegetables. This variety should be kept as long as possible in the early autumn diet. Remember that a colored plate is already a balanced plate! ”, Indicates the dietician. Figs, grapes and plums take over from summer peaches, nectarines and melons. “These fruits provide antioxidants and vitamins. They help boost the immune system before winter, ”she continues. Tone is also a question of diversity. To avoid falling into monotony, the specialist recommends establishing weekly breakfast schedules. For example ? “Monday it’s pancake, Tuesday it’s homemade granola…” It’s up to you to share your new good resolutions with your family!

טרויבן

Red or black grapes are rich in antioxidants! It also contains vitamins and 80% water. Depending on the age of your children, remove the skin and grape seeds. But instead offer them whole grapes instead of too sweet juice. Grapes are also known for their high vitamin content! Take advantage of the season to eat carefully washed organic fruits.

לעגיומז

Lentils, beans, chickpeas are full of benefits! Good sources of protein, they contain minerals like magnesium, iron and potassium. Their high fiber content helps nourish the intestinal flora and strengthen its immune defenses before winter. In salads, soups and soups or as accompaniments for stews, legumes rely on diversity.

פייַג

White, black, purple, the fig is ultra-appetizing with its sweet flesh bursting with benefits. Rich in very good quality fibers, it also contains calcium. Tasted raw, roasted, in jam, in compote or in sweet and savory compositions, it is also a good source of antioxidants and vitamin C. To be tested: roasted figs in an oven preheated to 200 ° C with a spoonful of honey.

פּאָמפּע

Pumpkin is full of carotenoids, pigments found in many plants which are also antioxidants. Star of squash, the pumpkin has a sweet and fragrant orange flesh source of good quality fiber for our intestines. Roasted in the oven, in a velouté or mashed potatoes, it’s the back-to-school ally.

Parents offers you these many foods to have fishing:

סאַרדין

Once or twice a week, include canned sardines in your menus! It is a good option to take care of your diet without wasting time in the kitchen. It is tasty, provides omega 3 and proteins. Mix the canned sardines with their bones, which are a source of calcium. Your children will love it as long as you make sure that all the bones have been properly chopped in the blender.

פלוים

Once stripped of their stones, plums and plums are tasty whole fruits to offer to your children. Juicy and sweet, plums provide fiber and energy for dessert, afternoon tea or when you’re hungry. They are also appreciated in compotes or cooked in a pie, a custard or a cake.

HAZELNUT

It’s the season ! Sources of magnesium and copper, these oilseeds provide good quality fiber. Hazelnuts promote the effect of satiety and can easily be integrated into some of your recipes. Ground, for example, you can add them in the apparatus of a chocolate cake or a sweet or savory pie crust.