The ideal snack
Carbohydrates, fast and slow, provide the body with energy. They prevent hypoglycemia (low blood sugar level). A source of calcium, milk is essential during periods of growth, since it is part of the constitution of the skeleton. It also contains proteins necessary for the development of muscles, vitamins (A, B, D) and minerals. As for fruits, they are rich in vitamin C, minerals and water. They also provide fiber to facilitate intestinal transit.
The snack should be adapted to your child’s activity. Before sport or during exams, give it more energetic foods: oilseeds and dried fruits, in addition to cereals. Just after exercise, a banana is welcome: it provides carbohydrates that will help it replenish its reserves. Finally, he must drink water and fruit juice, to compensate for his loss of vitamins and minerals.
Snack can also be an opportunity to rebalance lunch … especially if it “pecks” in the canteen. Offer him the fruit he will have left at noon. Be original: offer seasonal vegetables (cherry tomatoes, carrot sticks, cucumber, etc.). As for prepared snacks, high in calories but low in vitamins (pastries, candies, crisps), it is better to avoid them.
The snack they need
Depending on your children’s tastes, have them choose one food from each category.
Carbohydrates for energy
2 small butter
3 fruit trays
2 filled cookies
2 cookies
2 pancakes
1 part of cake
2 madeleines
2 to 3 slices of gingerbread
1/4 baguette or 2 slices of bread (with nuts, cereals, wholemeal …) to accompany 2 or 3 squares of chocolate
1 bowl or 1 cereal bar
For sportive people
1 handful (50 g) of oilseeds: walnuts, hazelnuts, almonds, pistachios …
5 dried fruits (50 g): dates, figs, prunes, apricots, bananas …
A dairy for calcium
1 yogurt
1 cup (100 ml) or 1 brick (200 ml) of milk, flavored with strawberry, vanilla, chocolate …
150 g of cottage cheese
2 small Swiss of 30 g
1 part (20 g) emmental-type cheese
1 part (30 to 40 g) of camembert-type cheese
1 part (30 g) melted cheese
For athletes or for those who have had a light lunch
1 dessert (vanilla, chocolate, caramel flavor …).
1 rice or semolina cake
1 egg custard
A fruit for vitamins
Fresh fruit (1 apple, 1 handful of cherries, 2 or 3 clementines …)
1 glass of fruit juice (100% pure juice) without added sugar
1 compote
