More and more often, due to the daily hustle and bustle, parents tend to pay little attention to their children's snacks, opting for pre-packaged snacks that are high in sugar and fat.
Snacks, on the other hand, should be a healthy and balanced option to encourage our children not to skip this meal.
our children not to skip this meal and should therefore be tasty, wholesome, preferably fresh and with seasonal products.
Fresh and with seasonal products, practical and easy to transport, quick to prepare, varied in its proposals and different food categories.
The role of snacks in children is to encourage concentration in the classroom, to provide a sense of satiety without being heavy, to allow appetite control until the next meal and thus maintain the and thus maintain body weight balance.
Snacking should therefore respect certain rules:
- it should be offered at regular times during the day, the best time being a few hours after the end of a meal and about one or two hours before the start of the next meal
- it is better not to eat it while watching TV or playing video games, munching without munching without concentrating on the food leads to eating more than necessary
- the snack is a mini-meal, so it is best not to offer portions that are too large, but older children may need to eat more.
Older children may need larger portions if they are going through a growth spurt or are very active.
growth spurt or if they are very physically active.
- it is a good idea to avoid compensating for the fact that the child has eaten little at lunch with a large afternoon snack, the child will soon learn the mechan ism and will increasingly refuse the main meal.
A few practical and tasty ideas that can also be made quickly at home:
- fresh fruit: by cutting a few slices of strawberries, kiwi, melon or oranges and placing them in a container we can obtain a colourful and vitamin-rich snack. Fruit is a natural source of sugar, fibre and antioxidants.
- natural yoghurt with no added sugar, avoid flavoured yoghurt, can be combined with a small portion of dried fruit such as almonds or nuts. This combination provides protein, healthy fats and calcium, which are essential for children's growth.
- homemade cakes, biscuits, muffins: they provide a tasty snack for children but with the the right amount of sugar and fat.
- apple chips: simply cut thin slices of apple and let them dry in a low-temperature oven for a crispy, crunchy snack.
- crispy chickpeas: simply season with salt and sweet paprika and bake for 15 minutes for a tasty and healthy snack.
- small wholemeal toast with low-fat cold cuts: use fresh wholemeal bread and among the cold cuts prefer roast chicken or turkey or bresaola or cooked or raw ham.
- bread and Grana Padano cheese, which provides essential protein and vitamins such as B2 and B12
- Homemade oil-free popcorn: the ultimate snack, quick and easy.Finally, let us remember that nothing can replace water as the main drink for children; it is better to, avoid sugary fizzy drinks or packaged juices, which can be high in added sugar.
We therefore encourage children to bring a reusable water bottle to school and to adopt
the habit of hydrating regularly.
Furthermore, the example of adults is key: if one shows an interest in healthy eating, it is
children are likely to follow suit.
(Article by Dr. Daniotti Giulia)
