Most families are aware of the importance of children's nutrition, in that it has to be varied, balanced and spread over several shots throughout the day. However, some of these shots tend to be given less importance than the rest, as is the case with children's snacks.
Many times that small snack is overlooked, something that is really inadvisable since that small meal allows the child to get the energy you need to complete the day. That is, do your homework, play with your friends, or be receptive to storing any learning that may come up. On the other hand, dinner should not be too abundant so that it does not affect sleep.
As you see, that children's snack that we sometimes overlook, It has more importance than you can imagine.
Why is the children's snack so important
So that the nutritional needs of children are covered every day, it is essential that your diet includes foods from all groups. In addition, it is essential to distribute the shots throughout the day, so that in this way they have their energy needs covered. So, the space between meals is short enough so that glucose levels are maintained throughout the day without the body having to make use of its reserves.
Thus, the child reaches the next meal without having an exaggerated appetite and we avoid bingeing and poor digestion. On the other hand, it is essential that the body has controlled glucose levels to be able to perform in its studies. As, lack of glucose, interferes with retention capacity, concentration, memorization etc.
According to experts in child nutrition, the snack should cover 15% of the total energy intake each day, just like breakfast. As it is also a small meal in the afternoon, it can be used to supplement all-important food rations like fruit, or cereals or dairy. Since the nutrients that contribute to growth are vitamins, minerals or proteins, present in these food groups.
Healthy snack options for kids
The snack should be a very nutritious meal, although low in calories so that the child does not arrive too full for dinner and therefore skip the last meal of the day. You have different options all very healthy for children's snacks, for example:
- A sandwich of bread with cereals, cold cuts of turkey and cheese, if you add a little virgin olive oil, even better. To take with the sandwich, a natural fruit juice, of oranges or tangerines for example, so you also include vitamin C and protect them against colds.
- Banana oat pancakes, a quick snack to prepare, healthy and very complete nutritionally speaking. In the link we leave you the recipe to prepare these delicious pancakes, an easy recipe in which children will be able to collaborate.
- A fruit and yogurt salad: Easy to prepare and very complete, in a single shot you include dairy, fruits and you can even add nuts or seeds and complete the snack.
- A fruit smoothie: For children who eat worse, the fruit smoothie is a great option, since drinking is easier than chewing and in a smoothie you can include all kinds of foods. With a milk base, add the chosen fruits, honey to sweeten a little, nuts, chia or flax seeds etc. The combinations are endless, even in summer you can do it in smoothie format for a very refreshing snack. Do not miss these smoothie recipes, the children will love them especially if you let them prepare the snack with you.
Snacks for intolerant children
Children with some type of intolerance, such as lactose or gluten, should also meet your calcium, mineral, or fiber needs, of the foods that they can take. Here are some recipes for desserts for gluten intolerant children. And in this other link, you will find recipes for desserts for lactose intolerant children.