Choice between fruit and chips

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.

Suggested snacks

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 groups:

• 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)
• juices
• cheese (those which is are not too salty)
• whole grain rolls, oat or millet
• seeds
• 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 pear)
• stewed fruit with a tablespoon of oat flakes
• freshly squeezed lemon juice or orange juice and popcorn
• tortillas filled with minced almonds, cranberries and candied fruit
• whole grain rolls with jam without added sugar
• fruit salad with ground hazelnuts
• soy pudding with the addition of dried fruit.

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 meals.

This kind of snack organization reduces chances of anaemia and acne while well nourished children achieve better results at school and are happier.