To send the kids to school with “something” for snack and worry merely about lunch is a misconception. In fact, morning and afternoon snacks should fill 25% of the energetic needs in children and youths of school age. Besides, it should be integrated in a complete, balanced and varied diet throughout the day, combined with the remaining meals. Therefore, keep in mind that: The ingestion of food should be distributed by 5 to 6 meals a day, with intervals of 3-and-a-half-hour maximum; The afternoon snack can be similar to breakfast, while the morning snack should be lighter; The amount of food in a snack must be adequate to the child’s/youth’s age; Snacks should contain a source of carbohydrates (such as bread, cereals and derived products), milk (or derivatives) and fruit. And to be more varied and attractive, it can also contain vegetables – namely carrots (for instance, cut into sticks), tomato (cherry tomato is always a good option), beetroot, celery or cucumber –, nuts (almonds, hazelnuts, walnuts and peanuts, which can be consumed whole, ground or as a paste to spread on bread) and beans; Sugary and fatty products should be avoid (such as cakes, sweets, potato chips, pizza/hotdogs and soft drinks). We all know, however, that it is not easy to prepare a healthy and attractive snack for children and youths, that would not fall short when compared to the food offer they are exposed to. But with patience and a little bit of creativity and determination, it is possible to combine healthy and at the same time delicious snacks . Some tricks and advice: Include the children and youths in the choice and preparation of snacks, so that they feel involved in the decision making (and not run the risk of the snack returning intact from school…); Be creative in the presentation and transport of snacks (opt for colourful foods, for instance, and appealing lunchboxes); Pack foods separately and use lunchboxes/thermo containers to keep the temperature of refrigerated foods (such as yogurts) for longer; Wash the fruits well and make its consumption easier (for instance, cutting it into pieces and putting it in a box); Do not forget to include napkins and cutlery (when necessary); Always include a bottle of water in the lunchbox. Remember: food habits in childhood and youth determine food behaviour in adult age . Sources: Associação Portuguesa dos Nutricionistas Direção-Geral de Saúde, Programa Nacional para a Promoção da Alimentação saudável Learn, now, the ideas by our nutritionists Alexandra Lima , Raquel Barbosa and Rita Ferreira da Silva for children and youth snacks. Meet the nutrition team from Hospital da Luz network .
