Children’s menu for the beginning of the school year that strengthens immunity

Going to school, going back to school desks and kindergartens is always a big event for both children and moms and dads.

Since the corona virus has become an integral part of our lives, parents have more to worry about, so in addition to purchasing the necessary equipment and books, they also look at how to keep their little ones healthy. Nutritionist Branka Mirković suggests a seven-day menu for schoolchildren’s strong immunity for the Nova.rs portal.

“Children between the ages of four and eight still form eating habits and easily learn new tastes. Parents or those who prepare their meals should prepare a variety of fresh food, possibly for two days, and maintain the rhythm of meals without taking food and snacks between meals”, says nutritionist Branka Mirković.

She notes that children need all food groups, namely lean meat, fish, eggs, legumes, dairy products, potatoes, vegetables – fresh, and can also be quality frozen, then fruit, fresh or frozen, occasionally nuts, pasta and products from cereals.

It also highlights the recommended calorie intake for boys and girls, as well as food sizes.

“For children aged four to eight, the right amount for girls is 1,200 to 1,800 kcal, and for boys from 1,200 to 2,000 kcal. The amount of calories changes with age and increases for girls by an average of 150 kcal per year, and for boys by about 200 kcal, depending on growth and activity. At this age, the recommended meals are breakfast, snack, lunch, snack and dinner, which should be at least an hour and a half before bedtime, and breakfast should be eaten immediately after waking up”, says Branka Mirković and gives a seven-day children’s menu for strong immunity.

The first day

Breakfast: 3/4 cup whole grains (no added sugar), 150 ml milk and 1 banana

Snack: 1 piece of toast with butter and honey and 150 g of seasonal fruit

Lunch: 1/2 to 3/4 cup chicken noodle soup, 1 drumstick or drumstick with 1/2 cup rice, 1/2 cup steamed carrots and broccoli, half a tomato

Snack: 1 small homemade cake with cherries and 150 ml of milk

Dinner: 100 g of stewed veal, 4 spoons of puree with butter and green salad

Second day

Breakfast: omelette of 1 or 2 eggs, a slice of bread and 150-200 g of yogurt

Snack: muffin with blueberries and 100 g of fresh blueberries (muffins can be made with seasonal fruit)

Lunch: 1/2 to 2/3 cup of carrot potage (add a small amount of celery), 120 to 150 g of sea fish baked in the oven or grilled, Swiss chard with potatoes and a mixed salad of tomatoes, cucumbers and peppers

Snack: koh with milk and 1 nectarine

Dinner: 1 stewed drumstick or rump, 1/2 cup spinach with butter and cream and carrot salad

The third day

Breakfast: 1 slice of bread with homemade sardine pâté, a couple of slices of fresh pepper and 2 plums

Snack: pie with apples and 50 ml of milk, 50 to 80 g of raspberries

Lunch: beef soup with dumplings, 100 to 150 g of stewed beef, as a side dish 1/2 cup of peas with carrots and 1/2 cup of boiled potato, cucumber salad

Snack: banana and 3 cookies

Dinner 200 ml of milk with cocoa, a slice of bread with butter and 25-30 g of Prague ham

The fourth day

Breakfast: kačamak made with milk and a little butter with crumbled cheese and 1 apricot

Snack: a small piece of pie with cheese and 2 plums

Lunch: zucchini and spinach potage (add carrots and celery to the base), pasta with tomatoes and minced meat, beet salad

Snack: 2 to 4 biscuits and an apple

Dinner: 1 boiled egg, 1 sour milk and 1 slice of bread

The fifth day

Breakfast: 1 slice of pie with greens and spinach with added cheese, 100-500 g of yogurt and 1/2 cup of blackberries or raspberries

Snack: a slice of bread with butter and honey, 1 peach

Lunch: 2/3 to 1 cup beans with beef, mixed green salad plus grated carrot

Snack: homemade marble cake, 150 g of melon or watermelon (in winter, seasonal fruit is best, oranges)

Dinner: 100-150 g patties made of thigh meat, 1/2 cup potatoes, tomatoes

The sixth day

Breakfast 1 slice of bread, homemade tuna pate spread, chopped cucumber

Snack: homemade biscuit and pear

Lunch: 1/2 to 2/3 cup tomato soup, breaded hake, potato salad, 1/2 to 2/3 cup coleslaw

Snack: banana blended and mixed with blueberries, raspberries, blackberries

Dinner: 1 slice of bread, a spread of chopped bread eggs, ham bound with sour cream, 200 g of yogurt and apple puree

The seventh day

Breakfast: fried eggs, sour milk, a slice of bread and 1 nectarine

Snack: rice in milk (sutlijaš) with a topping of freshly pureed fruit

Lunch: chicken soup with grated carrots and rice, stewed chicken with 1/2 cup of stewed carrots and 1/2 cup of peas with a mixed salad (freshly grated carrots, beets and cabbage)

Snack: steamed drumstick or carabatak, steamed broccoli and cauliflower with sour cream dressing, a slice of bread and 2 plums

Nutritionist also gives additional suggestions for snacks

“You can make healthy smoothies of 1/3 dairy with 1/3 banana and 1/3 fresh fruit or 2/3 fresh fruit without banana and add a spoonful of muesli without sugar. It can be a substitute for snacks.”
Suggestions for fresh juices

“Make fresh juices from 1/4 of fresh carrots and 3/4 of oranges or seasonal fruit. You need to ensure that the child drinks bottled water during the day and does not replace the water with juices”, says our interlocutor and advises a multivitamin formula with minerals daily for prevention.

Mistakes to avoid

“You can reduce or increase the quantities, but you should not change the concept of the meal. Sweets such as chocolate should always be in moderation after a meal. Carbonated sweet drinks, industrial juices and unhealthy snacks should also be thrown out.”