The role of a healthy snack is to provide energy, growth and regeneration to
a young body.
Regardless of activity, daily diet should be planned in three main meals
and two snacks, tailored to our daily schedule. Only in the cases of certain
health disorders food must be taken exactly as prescribed in a planned caloric diet
schedule. Recommended daily nutritional values for healthy children do not constitute
rules but guidelines, which refer to adequate intake of nutrients.
It is almost impossible to take recommended
daily nutritional components in the given energy value frame, but it is
necessary to achieve this on a weekly basis to ensure optimal nutrition for
children. Therefore, Saturday and Sunday are the days to make it right for families
where parents are working through the working week.
Main meals and snacks
According to research,
most kids choose chips, pizza, sweet pastries or similar snacks.
Breakfast usually consists of some
kind of a cereal, or bread with some type of spread. A large number of children
skip this meal although it is the "simplest"meal which requires minimal preparation.
Lunch is shared less and less with
family and so very often the time between main meals becomes greater.
Dinner is also planned mostly as a
hot meal for children and most parents try to serve good nutritional food that
children might have missed during the day.
The main problem in children's
diets, are low quality snacks they eat, which are usually low in vitamins and
minerals, and rich in calories.
Research shows that most
children choose chips, pizza, sweet pastries or similar snacks.
In this way large amounts of
saturated fatty acids are brought into the young body, which may result in decreased
concentration, depression, feelings of fatigue and sleepiness. Also, the body
remains deprived of nutrients which are responsible for optimal functioning.
Three hours after the
main meal (breakfast and lunch) it is desirable to plan a simple snack. Its
main role is to provide the young body with energy and regenerate it, so it is
necessary to provide all needed components for optimal growth and development.
The main problem is low quality
snack which is usually low in vitamins and minerals and high in calories.
Snacks can be divided into two main
- snacks at school (outdoors)
- snacks at home
Children must adapt to circumstances
at school so the best for younger children is to bring to school nutritional meals
rich in vitamins and minerals.
Good meal choices:
- fruit (banana, apple, tangerine, orange)
- dried fruit (apricots, dates, figs)
- cheese (those which is are not too
- whole grain rolls, oat or millet
- nuts (cashews, peanuts, walnuts)
- whole grain energy bars
- soy spread and whole grain rolls
- fruit yoghurt
Snack at home is an opportunity for
children to show their desires and creativity.
Good meal choices:
- yoghurt with chopped fruit and then frozen,
like ice cream
- baked fruit with nuts (apple or
- stewed fruit with a tablespoon of
- freshly squeezed lemon juice or
orange juice and popcorn
- tortillas filled with minced
almonds, cranberries and candied fruit
- whole grain rolls with jam without
- fruit salad with ground hazelnuts
- soy pudding with the addition of
Try everything suggested and then judge,
see the impression each meal leaves on your child and which meal the child would
like to have again. The child has the right to "grade" and reject the
food which is not acceptable to them and thus become the creator of their daily
This kind of snack organization reduces
chances of anaemia and acne while well nourished children achieve better results
at school and are happier.