The snack was my favorite meal when I was little: a snack, a piece of fruit and the park to play. Today, our children continue to enjoy it, but the ingredients have changed and many children opt for pastries or industrial juices.
According to the Spanish Association of Pediatrics (AEP) the snack should represent 15% of a child's daily energy intake, but that does not mean that it has to be super caloric. Quite the opposite! It must be healthy, which is not the same as boring.
We can make the snack still one of your favorite foods, even the favorite, but that includes healthy and nutritious foods. These are some examples.
1. Avocado
The properties of this tropical fruit are very numerous. Among them, its high content in Omega 3 stands out. Different trials have shown that Taking Omega-3 improves learning and can reduce the symptoms of ADHD.
But avocado is also rich in vitamin D, necessary to regulate the absorption of calcium and phosphorus. This quality is very beneficial for children, since prevents the fragility of bones and teeth.
In addition, it contains potassium, magnesium, calcium and iron. You can continue to meet him at other meals, such as salads, but also you can offer it for a snack, spread on a whole grain toast. It will be even healthier and more appetizing, if you add some cherry tomatoes on top. And why not surprise him with an appetizing avocado pate or a guacamole.
2. Oatmeal
Cereals must be present in the diet of the whole family and, of course, also in that of our children. Among all of them, Oatmeal is the one that contains the most fiber, that manages to satisfy them, a good ally if the child tends to be overweight.
But, in addition, it has unsaturated fats and is a food rich in potassium, magnesium, calcium and B vitamins. E includes vitamin E, selenium, polyphenols and calcium, good for your bones.
Also this cereal, with the highest protein content, is suitable for coeliacs and helps against constipation.
It will be delighted if you mix it with yogurt, for example, or you will be surprised at snack time with succulent cookies, a piece of sponge cake or an oatmeal muffin, much healthier than industrial sweets.
In Babies and more13 snacks for healthy and nutritious children3. Peanuts
They are often included in the bag of nuts, although in reality It is a legume. They are a source of vegetable proteins (Approximately 30%) and healthy fats for the body, at the same level as the precious soy.
In addition, it has carbohydrates and a high fiber content as well as various minerals such as potassium, magnesium, phosphorus, flatus and zinc.
They can be included in numerous recipes, sweet and savory, and consumed in shell, salted ... But if we talk about children's snacks, the main recipe is peanut butter spread on whole wheat bread. According to Vitónica, it is among the foods of plant origin that concentrate more proteins and is an excellent source of vitamin E and omega 3.
Commercial options can carry added sugars and sodium in large quantities, but at home we can make peanut butter easily and get its benefits.
4. Chocolate
Against popular belief, chocolate has many health benefits for kids. This food provides carbohydrates, fiber, phosphorus, magnesium, vitamins B2 and B12 ...
Cocoa makes children more awake and attentive to external stimuli, which will help them in class. As well gives them energy, necessary for your intense physical activity, and strengthens your muscles and bones.
And if we add to that its antioxidant properties and its power to produce serotonin, we will know that our children will have less risk of heart disease and a better mood.
So why not occasionally include four ounces in a loaf, the classic snack of a lifetime, make a cup chocolate or a double chocolate brownies made at home.
Keep in mind that Chocolate should only be taken occasionally, and the purer the better. Chocolate is not bad in itself, if consumed in moderation. That, yes, avoid chocolate-processed foods like cookies and pastries.
In Babies and more Vitamin D and Iron in infants and children: when is it necessary to supplement and why?5. Strawberries
Like the rest of the fruits, it is an indispensable food in their diet. They provide few calories, are rich in fiber, vitamins and minerals, and have phytonutrients that protect them against diseases caused by a poor immune system: influenza, bronchitis or anemia.
And best of all, it is that children are usually attracted to their color, appearance and sweet taste, so they will enjoy eating them without questioning. Further, they have more vitamin C than oranges and without its acid taste.
This vitamin protect children's eyes of free radicals, the origin of many eye problems.
A cup of strawberries has approximately 150% of the daily recommended vitamin C values for children, so don't forget to include strawberries in your child's daily dishes.
It is convenient that you take them whole, to take advantage of all their properties, but you can also offer them in a smoothie or even as a natural ice cream.
In Babies and more48 foods rich in iron and 48 easy recipes so that it does not cost to improve the diet6. Nuts
The Spanish Association of Pediatrics (AEP) recommends the consumption of nuts, never salted, in children, although it advises giving them ground to children under three years, due to the risk of choking.
Vitamins and minerals are rich in fiber and contain healthy fats. They are a great ally before and after exercising or extracurricular activities, since they are a very healthy source of energy, fast and easy to eat.
But not all nuts are equally healthy. Taking into account the relationship between micronutrients and caloric content, You can offer chestnuts, hazelnuts and almonds, pistachios and nuts.
You can also surprise him with a bar of nuts and oatmeal, to improve his performance or some cookies without sugar.
7. Egg
Demystified false legends, such as that they were harmful to the heart and that their consumption should be reduced, today it is known that it is even appropriate to take one a day, for its high doses of good cholesterol, and that to introduce it in the diet of babies at Six months, it can help the child not develop allergy to this food.
Among its benefits, It helps our children to grow stronger, recover after physical exercise and gain muscle mass.
Rich in lutein and zeaxanthin, they take care of vision and ensure the health of the retina. They also contain choline (100 mcg per egg), important for brain development, Omega 3 and Vitamin D, which helps the brain and cognitive memory and is important for the health of bones, hair and nails.
They also provide the right balance of saturated and unsaturated fats that make it an excellent food for growing bodies.
Try one day to prepare an integral sandwich with slices of cooked egg or stuffed with a fluffy French omelette and if it is grilled, the better.
In Babies and more23 prohibited foods for babies and children according to their age8. Cooked ham
Children love fuet or mortadella but they are very processed. As nutritionists point out that there are no prohibited foods, you can seduce them with cooked ham or turkey, the healthiest and most nutritious alternatives.
Because of its high iron content, it is good for fighting anemia and also for the growth of children, since It contains zinc, an essential mineral for the formation and mineralization of our bones and reproductive organs.
It also helps muscle development, due to its high protein content (provides about 18 grams of protein per 100 grams of ham), to the circulatory and nervous systems (thanks to its contribution of Vitamin B3) and gives them energy.
Children enjoy eating the slices alone, inside a French omelette or in a sandwich, alone or with cheese.
In Babies and more15 tips from a food expert so that children eat healthier9. Iberian ham
It is the healthiest sausage that exists, and children love it. It is not advisable to offer it to babies, for the amount of salt it contains and the danger of choking, but from there they can eat it without problems, especially in very thin slices and cut into strips.
Its high protein content (with all the fundamental amino acids), benefits the development and growth of children and adolescents and, since its iron content is also high, it helps them to be physically fit.
In addition, it includes potassium, good for brain cells and muscles, while strengthening the immune system. It also provides B vitamins and minerals (such as zinc), which helps in growth.
And as Vitónica tells us, these appetizing slices at snack time and at any time, also lower cholesterol and benefit the heart, and explain the healthy differences between Iberian ham and serrano.
10. Milk and yogurt
Dairy intake should not be lacking in the children's daily diet, making sure they receive 2 to 4 servings a day. In fact, A healthy dairy and a fruit are the perfect combination for snack.
The AEP recommends that children up to three years consume whole dairy and, from three years or if the child is overweight, opt for semi-skimmed or skimmed.
Calcium is very important in bone development and therefore, in the growth of children. And milk carries a lot of calcium.
Also yogurt, made from fermented milk, although if you have to choose between these foods, better to opt for milk daily, since yogurts contain more sugars.
But you can also seduce him with very light homemade ice creams based on milk, or a frozen yogurt with strawberries. And if you have time, try these yogurt and cheese cups with raspberry sauce.
11. Apple
It is one of the most complete and healthy fruits known for its content in carbohydrates, fiber, vitamins and potassium, being highly recommended for all ages. An English saying goes that "A daily apple keeps the doctor at a distance."
Among its health properties, apples they quench anxiety and calm hungerThey act as a natural toothpaste, exercise memory, keep cholesterol at bay, strengthen hair and nails, and strengthen their defenses, protecting them from the flu or colds.
Ideally, offer it whole for a snack or cut into sticks, to take advantage of all its nutrients, but you can also prepare a compote for a change.
12. Quince
This September fruit is, naturally, very low in sugars, which is why its caloric value is very low.
But it is also very rich in fiber (pectin and mucilage) and tannins, substances that give it the astringent property, which lightens digestion and prevents gastrointestinal disorders.
Consuming it helps cut diarrhea, prevent dehydration caused by vomiting, and strengthen delicate stomachs.
It is used mostly to make compotes and quince jam, typical of snacks and that also usually accompanies cheeses. Although when cooking it loses all the properties, it maintains many and you can offer it in a moderate way.
13. Bread
Impossible to talk about snacks without naming the traditional snacks, which have accompanied us in our childhood. The bread has been crossed out of the slimming diets for its high caloric power but, although it is true that it makes you fat, not as much as you think. Vitónica even ensures that it is necessary in the daily diet.
And at the end of the day It is made of cereals, and these are essential in a healthy and balanced children's diet. Bread provides children with a large amount of nutrients, in the form of carbohydrates, essential for energy throughout the day.
It also has a high fiber and folic acid content, essential to protect the cardiovascular system of the smallest, in addition to Vitamin B1, Iodine and Zinc, which strengthen the immune system
Further, Not all breads are the same. A sandwich made with traditional sourdough bread is usually more nutritious than one with bread, because it has enough salt, sugar and preservatives to keep it soft. In addition, whole wheat bread is an even healthier option, which will help children get used to its flavor from an early age.
For a six to eight year old child, the sandwich must be the size of the palm of the hand. It can be filled with fresh or semi-cured cheese, with natural tomato, avocado, homemade hummus… Dare with one of these 11 homemade recipes to know exactly its ingredients.
In Babies and more13 healthy proposals to take the tupper to school14. Banana
If you still wonder why this fruit can not be missing in the diet of your children, we tell you that It gives you energy instantly, thanks to the carbohydrates and potassium it contains. So thank you for eating one for a snack, just after playing sports.
It also facilitates digestion, since only half a banana provides the 10% of daily fiber you need. And its pectin content protects the digestive system. Further, It has iron, folic acid, vitamin B12 and copper, so it prevents anemia, in addition to vitamin B6, which improves brain performance.
And the best of all is that the banana usually likes most children, for its sweet and intense flavor and, although its caloric value is higher than other fruits, it is perfect if they exercise next and provides a feeling of satiety.
You can consume it whole, in healthy sweets, in the form of lollipops or as a drink. In addition, we leave you 19 recipes with banana that show that it can help you eat healthy.
15. Cheese
This rich food is a source of calcium, a mineral that not only keeps bones and teeth strong, but also helps keep muscles, the nervous and circulatory system in perfect condition. If the body does not get the necessary amount of calcium in the diet, it will remove them from the bones, which can weaken them.
Although there are a variety of cheeses and some have more calcium and others less, on average the cheeses provide 800 mg of calcium per 100 grams.
Those that are lower in fat (cottage cheese or fresh cheese) and with a milder flavor are advisable. You can eat it in strips alone or in bread. Discover which are the best cheeses in the world.
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