Healthy foods to prepare the children’s school snack

The return to the school routine also means rethinking what snack we put in our children’s backpack for recess. There are not a few families that, prey to the rush and nerves of the first days, offer their children options that are not very healthy such as processed foods, which contain a high level of sugar and provide empty calories.

Health experts, however, ask parents to be careful, since according to the WHO, Spain has a prevalence of childhood and youth obesity of 14.2%, being surpassed only by Greece (18%) and Italy ( 15.2%) in Europe. The causes of these figures are in poor eating habits and sedentary lifestyle.

Therefore, it is recommended that children have a healthy snack every day. “Thus the risk of obesity is reduced, since it facilitates that the daily intake is well regulated and the children arrive with less appetite at each lunch. In addition, it allows to improve the regulation of blood glucose levels and insulin production, thus helping to prevent childhood diabetes» explains Nuria Cañas, a nutritionist at BluaU by Sanitas.

Faced with this situation, this expert has drawn up a list of healthy and nutritious foods that can be a good option for the little ones for playtime:

They provide a large amount of vitamins, fiber, minerals and antioxidants. Making juice with them is not recommended, since all the benefits of the whole piece are lost and satiety is reduced.

They are one of the most satiating foods that exist, with a high nutritional value and very rich in healthy fats. Preferably they should be consumed raw or roasted without salt.

Whole wheat sandwiches

It is usually the most recurrent option to take as a snack. However, to be healthy, white bread should be replaced by whole wheat and cold cuts or cured meats by a healthier filling such as a French omelette, hummus or cheese.

They must be natural and without added sugar. If you are used to drinking with sugar, it will probably taste acidic at first, so a good way to solve this would be to include small pieces of fruit.

The vast majority of sweet products sold in the supermarket are ultra-processed, loaded with sugar and refined oils. In this case, it is preferable to make homemade desserts sweetened with dates or very ripe fruits.

Berta Uzquiza, Innovation dentist at Sanitas Dentaladds that the foods mentioned above will not only ensure that children maintain a balanced diet, but will also help maintain a good oral health. “Both dried fruits and walnuts, rich in fluoride that strengthens tooth enamel, and natural yogurts, rich in calcium that strengthens bones, are perfect allies for strong teeth. In addition, a hard and fibrous dry diet favors chewing, stimulating correct mandibular growth».

Healthy foods to prepare the children’s school snack