DIABETES-SNACK OPTIONS AT SCHOOL

For most of us, vacations are now a distant memory and we are gradually settling into the rhythm of our daily lives. Professional obligations begin and schools open their doors to welcome children and teenagers.

A question that worries parents every day is " what will my child eat at school ", since they will now spend a large part of their day away from home. The snack or even lunch - if the child stays at school all day - should be healthy, offer them the appropriate nutrients to meet the demands of school or the sport they participate in and - most importantly - learn from childhood not to be carried away by snacks of dubious quality. If at the same time there are particularities of the child, such as if they are a "difficult" child who does not eat much food, if they exercise intensively or if there is a health problem (food allergies, increased weight, celiac disease or diabetes mellitus), the parents' concerns are even greater. But there are solutions for everything! With composure, parent-child cooperation and imagination, even the most demanding children or adolescents can be convinced to follow a proper nutritional education .

Depending on the age of the child, with clever tricks (not threats or intimidation), parents can achieve the goal of healthy eating . In adolescence, the situation is more difficult, as the teenager does not want to stand out from his peers and may refuse to take a "snack from home". Let's not forget, however, that children also imitate their parents. If he sees you leaving for work with homemade food and if the whole family follows the same diet, then you have a significant ace up your sleeve to introduce him to healthy food choices early on.

So let's start organizing !

Initially, it is good for the child to participate in the preparation of the snack, meal, lunch at school, as this way there is a greater chance that he will eat it and not return it home or, even worse, that the food ends up in the waste basket. You can go shopping together for the week, cut the vegetables into beautiful shapes or thin sticks, choose a nice lunch box or thermos with cheerful colors and designs, which will provoke him to open it and taste its contents. It would be good if the child has tried the snack at home, so that he knows it and is familiar with it. A tender note - a surprise on his lunchbox, is a good reason to open it with appetite!

How many snacks you give your child depends on their age , physical activity , their specific needs , and how many hours they are away from home. If they have a full breakfast, they can supplement it with smaller snacks until lunchtime. If their breakfast is lighter, you can compensate with a richer snack that will give them the energy they need for their daily lives.

Nutritionists recommend eating every three hours so that the body can absorb nutrients, so unless there is a health reason, your child doesn't need to eat at every break. If you know the break times, ask them which break (they usually choose the long one) they want to eat at.

You should remember that a healthy and balanced diet should not have any prohibitions, as what is forbidden can lead to the temptation to try it. Let him learn from a young age not to distinguish between “good” and “bad” foods, but to choose for each food the right portion, frequency and ideal combination. This means that occasionally, for example every Friday or on an excursion, he could have the opportunity (as long as there are no contraindications) to choose something different. A visit to the cafeteria with the child is useful to see what options are available and what he himself wants to buy.

For the sweet warriors in your life , choosing the right snack requires more attention. Once you have your child's cooperation on the composition and quantity of the food, you should calculate the carbohydrates contained in it. With the help of the doctor, you should also calculate the dose of insulin required. You can write this information on a label on his/her snack and inform your child's school nurse.

If you wish to avoid injections or insulin administration at school, choose foods that contain small amounts of carbohydrates, so that the child can maintain his blood sugar at normal levels while playing.

It is important to drink enough water. Children with diabetes are more likely to become dehydrated, which can make them feel tired or have reduced performance and concentration in class.

As there is always the risk of hypoglycemia , there should always be juice or glucose products in his bag to immediately increase his blood sugar level.

A balanced snack should contain carbohydrates, proteins, fats and fiber.

Let's look at some options!

• individual savory or sweet omelets with vegetables or fruit in muffin cases with breadsticks
• whole fresh fruit or bite-sized pieces of fruit cut into slices or sticks
• low-fat yogurt with a little tahini, blueberries and almonds or yogurt dessert
• dried fruit (without sugar)
• handmade cereal bar or energy balls with nuts
• breadsticks with soft cheese along with carrots and cucumbers
• vegetable sandwich with lettuce or cabbage leaves
• toasted or sandwich or tortilla with wholemeal or zea bread or small Arabic pies or crepes with:
• peanut butter and a little jam
• homemade chicken or burger or tuna or turkey sausage
• egg and low-fat cheese, such as anthotyro or babybell cheese
• tahini with cocoa
• homemade smoothie with stevia
• Rice pancakes with peanut butter or homemade merengue
• homemade cookies or crackers
• homemade popcorn
• homemade granola
• chicken nuggets with cream cheese and cherry tomatoes
• meatballs with homemade Russian salad
• homemade cheese croquettes
• homemade muffins, tsoureki cake (with wholemeal flour without sugar)
• homemade cheese pie or spinach pie, cheese pies, spinach pies, minced meat pies, chicken pies
• "pita" without phyllo (like flour pie or bacchina) with a base of grated vegetables
• homemade pizza
• mixed nuts
• vegetable rolls with rice leaves for springrolls

So, start organizing your weekly snacks with your child in a good mood and with a smile! It's an opportunity to spend time together and - why not - have fun together in the kitchen while learning a valuable lesson in healthy eating.

Happy school year to all children!

Written by Marianna Metaxa

Educator, Author of the books "My Sweet Kelly" and the fairy tale "Melita and Zacharoulis" and lyricist of the song "Listen to My Heart" which was set to music by Sofia Grammenou

Article sources:

Hellenic Diabetes Federation

www.glykouli.gr

Greek pediatric nursing company

Pediatric Endocrine Clinic