If you’re feeling peckish, it’s better to choose foods rich in fiber, vitamins and minerals, explains a dietitian who gives six ideas for balanced snacks to prepare for your child.
- For a healthy and balanced snack, parents can prepare raw vegetable sticks to pair with hummus.
- Thanks to their richness in fiber and vitamins, fruits have a more than recommended place on the plate of young people.
- Sources of calcium and protein, dairy products can be offered if your child is feeling peckish.
During the morning or before dinner, children may be hungry. “The latter have a much higher demand for calories per kilogram than adults (…) They need them to support their bone development, their muscle growth and their bodily functions”explained Hanna Leikin, pediatric dietitian, in an interview with the Cleveland Clinic. Snacks for children should be rich in protein, fiber and saturated fat, and low in sugar.
However, it is not always easy to find healthy snack ideas for your children. To avoid giving them processed foods high in fat and sugar, Hanna Leikin suggested healthy alternatives to prepare.
Nuts, allies for child development
Almonds, cashews and walnuts are known for their richness in unsaturated fats, which contribute to brain development and growth. Due to the risk of choking, it is recommended to present these nuts in the form of butter or crushed to children under five years old. Parents can, for example, combine nut butters with slices of banana or apple, strawberries or grapes, to obtain a delicious sweet and sour combination.
Crackers, an alternative to sandwich bread
To enjoy peanut butter or cream cheese, parents can also opt for a crunchy snack: whole wheat crackers! This is an interesting solution to replace toasted sandwich bread.
Hummus: a preparation rich in unsaturated fats and fiber
Another snack idea: hummus! Made from chickpeas, lemon juice and olive oil, this preparation is an excellent source of fiber, protein and unsaturated fats. Plus, hummus goes perfectly with vegetables. The child can dip carrot, cucumber or zucchini sticks in the mixture. An ideal recipe to stock up on good nutrients.
The benefits of fruit for children
Fruits are also one of the essential foods in a child’s diet. In preparation for when you’re feeling peckish, you can cut up an apple, strawberries or bananas and slip the pieces into an easy-to-go container. Thanks to their richness in fiber, fruits contribute to intestinal transit and to fight against digestive disorders common in children (diarrhea, constipation, etc.).
The benefits of dairy products on bone growth
Due to their richness in protein, calcium and vitamin D, dairy products contribute to bone growth. During a snack or a snack, for example, you can offer your child fruit accompanied by a glass of milk or give them cottage cheese combined with raspberries or blackberries.