Is it easy to start the new school year more nutritiously?

With 6 practical & economical “swaps”, yes it is! 

Instead of…

1. cold cuts in your little ones' toast or salad, add: egg, grilled chicken cut into strips, homemade grilled chicken nuggets with oats
2. chips as a snack, try: homemade popcorn, tortilla “chips” with thyme, garlic, oil, oregano, thinly sliced potatoes in the air fryer
3. pastries (cheese pie/croissant), prepare: homemade cheese bread or chocolate banana muffin/brownies with sweet potato
4. special pizza, prepare: pizza from tortilla, mozzarella, cherry tomatoes, and pesto in the oven
5. carbonara, prepare: vegetable pasta e.g., carrot or whole wheat tortellini with cheese of choice, grilled chicken cut into strips, and cream cheese 
6. pita with gyro, try: pita with homemade chicken skewer, yogurt sauce, and lettuce 

How can a child increase 4 nutritious but "difficult" food groups?

A simple and practical suggestion is to prepare nutritious – tasty foods together in an alternative way with a little imagination! Try to involve your child in the process, to smell and touch the vegetables – fruits – legumes – fish so that they get to know them better. Foods that you can try to incorporate the nutritious foods depending on the food group are:

1. Vegetables: carrot cake, vegetable burgers, savory muffins with spinach, vegetable puree with potato, carrot, pumpkin
2. Fruits: banana cake, banana pancakes, apple muffins, apple chips in the air fryer, smoothies with yogurt, cocoa, and seasonal fruits
3. Legumes: baked falafel, hummus, burgers or tortillas from red lentils, legume pasta 
4. Fish: homemade fish croquettes, cod burgers, shrimp meatballs

NutriCare4Health Tip: Try to maintain balance and variety in your diet. Try setting limits on the frequency of consuming less nutritious foods without feeling guilty! For example, enjoy takeout food with your children once a week, and on the other days, prepare a more nutritious alternative together!