2017-02-05 12:00:00
The composition of a balanced snack for a child varies according to his age, his activities and his appetite.
What is a balanced snack made of?
“A balanced snack consists of a grain product such as bread, cookies, cereals, a dairy product of your choice for a calcium and protein intake: glass of milk, portion of cheese, yoghurt… and a fruit, rich in fiber and vitamins,” explains Catherine Bourron-Normand, dietician. The amount of bread, biscuits, fruit differs according to age.
« Count 1/8 of a baguette or 2 small cakes such as Petit Beurre or shortbread andbetween 3 and 5 years1/8 to 1/4 baguette and 3 to 4 cupcakes between 6 and 9 years oldand 1/4 to 1/3 baguette and 4 to 6 small cakes ebetween 9 and 12 years old. As for the fruit, 1/4 is enough for children under 5 years old. »
And for better digestive comfort, Laura Annaert suggests “starting with the fruit and ending with the dairy product. In fact, we go from the most watery like the fruit, the fruit juice to the densest like the bread, the biscuit, the cereal bar… ”
And if the child is not hungry and has no particular growth problem, we do not force him. ” The snack is not obligatory, recalls Catherine Bourron-Normand. We can, if necessary, increase the amount of starches for dinner, and we will also have to think regarding the dairy product, in order to reach the recommended three per day. »
Beware, however, of the hidden sugars in fruit juices and industrial cakes!
What energy should the snack provide?
“The snack can provide between 15 and 20% of the caloric intake of the day”, specifies the dietician. That corresponds :
- in 3-5 year olds to 200 calories,
- in 6-9 year olds at 250 calories,
- and in 9-12 year olds at around 400 calories.
At what time should you take this energy break?
In general, the snack is taken at the out of school, i.e. between approximately 4 p.m. and 5:30 p.m. “Make sure it takes place at least two hours before dinner, advises Laura Annaert, so that the child does not have an appetite cut off for dinner. Otherwise, it will be necessary to plan a lighter supper. »
Ideas for a snack for a child who plays sports following school
“Practiced in leisure, sport does not really increase energy expenditure, says the dietician. If too much fat, which is difficult to digest, must be avoided, the child must have had a good breakfast in order to have long-term energy. »
- rice pudding + 1 fruit if the snack is taken at home,
- if taken on the way: dried fruit + 2 squares of chocolate + 1 banana or 1 cereal bar + 1 glass of water or 1 slice of yoghurt cake or cake + 1 yoghurt drink.
Snack ideas for a child with a big appetite
“If the child does not have a weight problem, let him taste his hunger, he will regulate his appetite on his own, adds the dietician. You have to give it the calories it needs. But he can also have a big appetite because he eats little in the canteen. The snack should then be a complement to lunch. »
Ideas: 1 white ham sandwich + 1 yogurt + 1 fruit or vegetable sticks soaked in cottage cheese + 1 fruit juice or 1 smoothie + some biscuits + 1 glass of milk.
Ideas for a snack for a child doing his homework
“He needs long-lasting energy, says Laura Annaert, but not too fatty foods that would make him feel sleepy instead”.
Ideas: caramel toast + 1 glass of milk + dried fruit or buttered wholemeal bread + 1 yoghurt to drink.
Snack ideas for a child who is tired
“He needs an easy-to-eat snack that doesn’t require effort,” says the dietician.
Ideas: 1 hot chocolate + biscuits such as Petit beurre or 1 bowl of cereal or 1 slice of brioche + 1 herbal tea or 1 glass of hot milk with honey.
Snack ideas for a picky eater
The snack is often the best time of the day because the child appreciates sweet foods, says the dietician.
Ideas: 1 fruit salad + 1 madeleine or 1 compote + 1 slice of yogurt cake, or melted cheese with breadsticks + 1 fruit juice.
Read on for recipe ideas: At table !, Laura Annaert, Ed. Solar, €24.90.
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