FILL UP ON ENERGY FOR THE NEW SEASON
Collaboration avec la Boulangerie St-Méthode
September means that kids are back in school, with new, more structured routines needing to be established at home—notably in the kitchen. At this time of year, nutritious, easy-to-prepare recipe ideas are more than welcome, not just as a way of saving time but also to give you the energy you need to face the new season!
A Balanced Breakfast: Essential for Young Ones
Breakfast is important for children, especially since it is associated with better academic performance¹, and increased attention and memorization ability².
This first meal of the day offers an easy opportunity to include fruit, dairy products or vegan substitutes, and whole grains—all of which are full of nutrients that are essential to growth and help maintain a balanced diet all day long.
Top Up Your Bread: Ideal Back-to-School Recipes!
Tartines—bread and a topping—are perfect for a quick breakfast or a healthy snack. They’re also a great way to add some variety to your menu! The Omega and The Smoothie are two examples of well-balanced, nourishing tartines you can make. The Omega is high in omega-3 fatty acids (0.8 g)—which are beneficial to heart health—thanks to ingredients that include 9 Whole Grains Bread and smoked salmon. As for The Smoothie, it’s low in sodium (80 mg), in part due to its use of 100% Whole Grain with Sprouted Wheat Loaf, which only includes 70 mg per slice. Speaking of sodium, I should mention that sodium consumption is highest among young Canadians, with 72% of all children between the ages of 4 and 13 exceeding the recommended limit. 92% of male teens, and 50% of female teens between the ages of 14 and18 also consume too much sodium in their diets3. Excessive sodium consumption can lead to high blood pressure, a major risk factor for strokes and heart disease.
Try my energy-boosting tartines:
Snacks: The Perfect Way to Prevent Energy Slumps!
Nutritious snacks can help prevent the energy lows that many students and professionals may feel in the afternoon. Long gaps between meals (e.g., over 5 hours) can indeed bring on energy slumps, increase irritability, and cause headaches. Having a snack between lunch and supper contributes to maintaining a more stable level of energy all afternoon long. This can also help avoid excessive hunger at suppertime, so you don’t resort to overeating less healthy foods.
An ideal snack includes carbohydrates and protein. St-Méthode’s Quinoa Bread, in the Les Grains range, is perfect for snacks, as it provides carbs (14 g per slice) and is high in vegetable protein (5 g per slice). In fact, quinoa is one of the most protein-rich whole grains there is, with protein contributing to a feeling of fullness and providing sustenance over a longer period of time (i.e. until the next meal). The presence of fibre (2 g per slice) also helps you feel full and regulates your appetite. Bread topped with cheese or hummus is a perfect snack for kids. A great combination of carbs and protein that will keep things under control until suppertime!
And there you are, better equipped to face the new season!
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¹ Adolphys, K., Lawton, C.L., Dve, L : The effects of breakfast on behabior and academic performance in children and adolescents. Front Hum Neurosci. 2013; 7: 425.
² Wesnes, K.A, Pincock, C., Scholey, A.: Breakfast is associated with enhanced cognitive function in schoolchildren. An internet based study. Appetite 2012 Dec;59(3):6469.
³ https://www.canada.ca/fr/sante-canada/services/publications/aliments-et-nutrition/sodium-chez-canadiens-2017.html#a9
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