The importance of Snacking

Snacks play a significant role in children's diets, accounting for about 25% of daily energy intake. However, it is worrying that many of these snacks are composed of processed products with low nutritional value. ¹

The recommendations of the Portuguese Direção-Geral da Saúde (DGS) emphasize the importance of a balanced infant diet: adjusted to the nutritional needs of this age group, rich in nutrients essential for growth and with minimal artificial additives. Clear evidence shows that healthy eating in childhood has a direct impact on the prevention of chronic diseases, such as obesity and type 2 diabetes, during adolescence and adulthood, as well as promoting healthy eating habits throughout life.¹

For this reason, the DGS presents us with 6 good reasons why we should be concerned about snacking for children ¹:

1. About 25% of the daily energy intake of children comes from snacks.
2. For snacking, food products with little nutritional value are usually consumed.
3. Healthy eating plays an important role in cognitive development and school performance.
4. Incentives for the consumption of food products with little nutritional value exist around schools and advertising for these foods is more frequent than advertising for healthy foods.
5. Preparing a healthy and appealing snack for children compared to the food offer to which they are exposed is a great challenge for many parents.
6. COVID-19, due to the interruption of face-to-face teaching activities and the need for a prolonged stay at home, may have contributed to children adopting eating and physical activity behaviors that favor weight gain.

 

Main food groups to focus on in snacks

Fruit: Preferably fresh and in season. It should be varied throughout the week.

Whole Grains and Derivatives: Whole meal bread, oat flakes or whole meal toasts, which are rich in fiber and essential nutrients.

Dairy: Milk, natural yogurts or cheeses. Ideal for providing calcium and protein.

Oleaginous Fruits: Such as almonds, walnuts or hazelnuts, in small portions (about 20 g, without salt or sugar).

Vegetables: Carrot, cherry tomato or cucumber sticks, to add crunch and vitamins.

 

Recommended Snack Distribution ¹

Morning snack: It should correspond to 5-10% of the daily energy needs.

Afternoon snack: It should be more substantial, providing 10-15% of daily calories.

 

Foods to Prioritize, Avoid and Consume Occasionally

To be privileged: Fruits, vegetables, whole meal bread, milk, natural yogurt, water.

To consume occasionally: Simple biscuits (e.g. cream-cracker), homemade cake with little to no sugar, 100% juice.

To avoid: Filled biscuits, soft drinks, commercial cereal bars, milk bread, chocolates.

 

Practical Suggestions

-Always include water as the main drink.

-Use thermal lunch boxes to preserve more perishable foods such as yogurts and cheeses.

-Prepare appealing snacks: use cut or stick fruits, yogurts with oat flakes or sandwiches with legume pastes.

 

6 Suggestions by Oh!My Snacks

At Oh!My Snacks, we understand the challenge of finding or preparing healthy snacks for the little ones and for this reason we offer a variety of nutritionally balanced and practical snacks.

- No sugar pie with blueberry 

- Cookies with Hazelnut  

- Protein balls with almond cream 

- Salty Fusion Tomato Zaatar

- Protein nuts pure mix with dark chocolate

- Fruit balls strawberry

 

Bibliography:

(1) Guia para Lanches Escolares Saudáveis- DGS

 

Author:

Matilde De Carvalho (CP.5756N)