Balanced snack for children, what to take?
After school at the park with friends from school, snack is the favorite meal of children. It is also an important meal that should not be neglected for good health. It must consist of grain products, biscuits, fruits, lactose. On the other hand, all excess sugar and fat should be avoided. This article explains in detail how to make a balanced snack for children according to their ages.
What is a balanced snack for children?
From 1 year old, children start having 4 meals a day, including the snack which is usually between 16h and 17h. There aresome basic products to avoidwhich are: industrial cakes, industrial products, sweets, chips, products too sweet or too fat…
There is a basic rule of thumb: a child should eat a fruit, a dairy product and a grain product. You can add some natural sweet products such as honey, jam or maple syrup: in moderation of course. To make your child want to eat properly, you can also cook with him several dishes such as pancakes and cakes.
For children from 2 to 5 years old
This is the age when children can start eating solid foods. For children from 2 to 5 years old, the nutritional intake of the snack should be100 to 180caloriesmaximum. It is best to favor dairy products, plain fruit or compote for smaller children and cereal cakes, but not on a daily basis.
For children from 6 to 8 years old
For children aged 6 to 8 years, the 4h should provide an average of 160 to 270 caloriesper day for it to be balanced and effective. It must be adapted according to its energy needs. It is necessary to prefer a rich meal when the child is going to exert himself by playing or doing sports. On the other hand, choose a lighter meal if he comes directly home to sit in front of a screen. You can give him small Swiss for lactose, slices of bread or biscuits in reasonable quantities.
For a very active child you can prepare for example a yogurt, a fruit, ten grams of hazelnut and a portion of cereal. On the other hand, for a calmer child you can just give him a kiwi, a toast with a little jam and a squeezed fruit juice.
For children from 9 to 12 years old
For slightly older children aged 9 to 12, the 4h should ideally offer between 200 and 360 caloriesdepending on the child’s needs. To prepare a balanced snack for children, it is necessary to favor dairy products and cereal products. It is necessary to avoid fatty and sugary products which are increasingly appearing.
Example of a balanced snack:
If the child is rather calm, you can offer him a slice of cereal bread, a fruit compote without added sugar and a plain yogurt. For a child who practices a sports activity and who exercises, you can prepare a bowl of milk, a little muesli, a banana with a little honey.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.