This back-to-school season, are you lacking inspiration to prepare snacks for your little ones? Amélie Curpain, dietician-nutritionist, gives us some ideas for healthy and quick snacks to make.
Children’s snack, an important meal
Snack time is much more than just a snack: it is an essential meal in a toddler’s day.
Indeed, when energy tends to decrease in the middle of the afternoon, a snack helps recharge the batteries and maintain concentration until dinner.
So how to prepare it well? Generally speaking, this must consist of a cereal product (wholemeal bread, cereals, etc.), a dairy product and a fruit. The size of the snack varies, for its part, depending on the age and appetite of the children.
The only good reflex to keep in mind?
“It is absolutely necessary to avoid industrial biscuits, which are too rich in fat and sugar. Sugary drinks, such as fruit juices, should also be put aside.“, reveals Amélie Curpain, dietician-nutritionist.
Snacks: 6 healthy and easy-to-make recipes
Our nutrition expert recommends choosing a quality grain product, such as wholemeal bread rich in fiber, to make your children’s snacks.
“I often recommend preparing small sandwiches, either sweet or savory, for snack time.r,” she explains.
Starting from this basis, numerous variations can be made, such as:
- Bread topped with a little butter or oilseed puree (peanut butter or almond butter), rich in good fats;
- Bread with a bar of dark chocolate tucked inside;
- Bread with a piece of cheese. “Individual cheeses, like Babybel, are not only practical, but also rich in calcium and proteins. explains the expert.
If you have a little time on your hands, other “homemade” snack ideas can also be considered, such as:
- A cereal barmade from oat flakes, oilseeds, eggs, dates and applesauce, to naturally sweeten” ;
- Banana bread style muffins, “containing bananas, an egg, cottage cheese, a little yeast and chocolate chips” ;
- Applesauce pancakeswhich also keep very well in the freezer“.
“These
healthy snacks must be accompanied by a fruit, preferably whole and pre-cut. Drinkable compotes – without added sugars – are a good alternative, although they have a lower fiber content“, underlines Amélie Curpain. “Oilseeds, such as almonds, hazelnuts, walnuts and cashews, are also beneficial for the health of toddlers, as they are rich in protein, fiber, calcium and micronutrients.
To perfect this ideal snack, don’t forget… The dairy product!
“A natural yogurt, such as petit-suisse, is an excellent option. It can be garnished with fresh fruit, compote, honey, a little jam and even chocolate chips. The idea: always buy “natural” products and then sweeten them yourself“, recommends the nutrition expert.
You are now ready!