The essential snack for children

Afternoon tea is an important moment in the day for children of all ages. It allows them to replenish the energy and nutrients that their bodies need in times of growth. It covers 10 to 15% of the nutrients of the day. As with meals, snacks or snacks must be moments of pleasure and sharing.

A good snack is particularly recommended if the lunch was insufficient. Especially if the children have a sport after school. It allows to wait until dinner and avoid snacking foods often high in sugar or fat, foods not recommended to get used to eating well. The snack avoids taking too much dinner that would be difficult to digest before bedtime.

The afternoon snack should be more satisfying so that you can hold dinner until late. It must contain a source of protein and complex sugars. A cereal product with a piece of cheese or a bowl of cereal with a handful of nuts are good examples.

Easy to say but not always easy to put into practice especially when you have a busy schedule, or if your child can not taste at home or if you are away. Here are a few tips :

• Avoid snacking when you get home from school or daycare. The snack must be a moment of rest that must be taken sitting and calm. It is also a moment of exchanges.
• Avoid pastries that are not nutritious but high in fat and sugar. These foods should be served occasionally.
• If your child or teenager tastes alone or out of the house, prepare him the day before or in the morning, snack in a snack box or an airtight bag and do not forget to wrap bread or sandwich in a cellophane film so that he or she not dry or put it in a reusable bag for sandwich.
• Try to vary the composition of the snack. For the little ones, this may be the opportunity to make them taste new foods and vary the pleasures. As for the grown-ups, they will be surprised to discover what you have prepared for them and will be happy with the attention you give them. Prefer their tastes, taste sweet or rather salty.
• The snack should not be too rich or too late otherwise your child will not be hungry for dinner or supper. There must be a minimum of 2 hours between meals. If your child is hungry before dinner, offer him raw vegetables to make him wait.
• If you have nothing in the closet and you do not have time to make biscuits or cereal bars, you can buy them at the supermarket. But be careful with their composition because even organic products are not necessarily healthy and sometimes contain too much sugar and saturated fat.

A short guide to buying foods sold in grocery stores and department stores:

It is not really easy to make the right healthy choices during these purchases. It often takes time and perseverance to read the labels. One important thing is to select the products that contain the least ingredients and the most known foods . Avoid those that have a long list of E .

And to go further, here are some criteria to respect so that your choices are as nutritious as possible.

• Cereal bars (30 g):
  • 2 g and more fiber
  • 5 g and less lipids (1 g and less saturated and trans fat)
  • 10 g or less of refined sugar not derived from fruit
  • 140 mg and less sodium
• Cookies or cookies (30 g):
  • 2 g and more fiber
  • 7 g and less lipids (2 g and less saturated and trans fat)
  • 10 g or less of refined sugar not derived from fruit
  • 140 mg and less sodium
• Breakfast cereals (30 g to 55 g depending on the type of cereal):
  • 2 g and more fiber per serving
  • 4 g and less lipids (1 g and less saturated and trans fat)
  • 5 g and less refined sugar not derived from fruit
  • 240 mg and less sodium
• Crackers (20 g):
  • 2 g and more fiber
  • 3 g and less lipids (2 g and less saturated and trans fat)
  • 240 mg and less sodium (without sugar coating)
• Muffins (55 g):
  • 1 g and more of fiber
  • 3 g and less lipids (1 g and less saturated and trans fat)
  • 6 g and less refined sugar not derived from fruit and 140 mg or less of sodium
• Bread (1 slice / 50 g not sliced):
  • 2 g and more fiber
  • 3 g and less lipids
  • 360 mg and less sodium (ideally 140 mg and less sodium)
• There is also a free smartphone application that identifies “YUKA” health foods. If the food you have chosen is not healthy, it offers you other healthier products.

And, if you miss some snacks ideas for your dear ones, here are some of them:

• A bowl of cereals with milk and red fruits or fruits cut into pieces (apple, pear, peach, apricot …),
• A piece of rice cake or semolina cake with a compote and a glass of water,
• A piece or a  cupcake with fruit yoghurt  and a glass of milk,
• A sandwich with whole grain bread strips of cheese and a fruit,
• A slice of whole grain bread with a little butter, grated chocolate and a fruit yoghurt,
• A fruit smoothie  and a homemade biscuit,
• A muffin with oatmeal and fruit with a glass of soy beverage
• For a sporty child, take a snack: homemade biscuits, a cereal bar or energy balls with a banana and a small pack of milk or a yoghurt to drink,
• On a cold day: a bowl of hot chocolate with whole grain toast and a clementine,
• For a festive taste: the pancakes , the pancakes or waffles s with a glass of milk.