Did you know that school snacks can be your children's nutritional superhero?
At home, we have the power to create snacks that are true explosions of nutrients, leaving aside calorie-laden and sugary villains. Yes, we know it's sometimes tempting to give in to the little ones' wishes, but with our magical tips, taste and health will go hand in hand!
Why choose Healthy Snacks?
It's not just food, it's fuel! A balanced snack can boost our little champions' brains and school performance. And believe it or not, 25% of the energy they need comes from these little flavour breaks.
What should shine in the lunchbox?
Imagine a colourful palette of fruits, cereals, milk and dairy products. Add a touch of green with vegetables and the crunchiness of nuts. And, of course, water - the elixir of life - is indispensable!
Foods to prioritise:
- Milk and Dairy Products: These are sources of calcium and other minerals. Milk should be unsweetened, and daily consumption should not exceed 400 to 500 ml. From 5 years of age, lower-fat dairy products can be chosen.
- Fruit: A source of vitamins, minerals and fibre. Vary the types of fruit throughout the week and prefer seasonal fruit.
- Cereals and Derivatives: Contain B vitamins, minerals and fibre. Wholemeal or mixed bread and oat flakes are good options.
- Vegetables: Lettuce, tomato, carrots, red cabbage, beetroot, among others. These are a way to increase the intake of these types of food.
- Fatty Fruits and Oilseeds: Such as almonds, walnuts and hazelnuts. They should be consumed natural and unsalted.
- Legumes: Source of plant protein, fibre and iron. They can be included as a spread for bread.
- Water: Essential for promoting healthy eating.
Foods to consume occasionally:
- Fruit juice (100% natural).
- Cream cracker biscuits.
- Butter.
- Homemade cake.
- Marmalade/jams with no added sugar.
- Wholemeal sliced bread.
- Flavoured milk and low-sugar flavoured yoghurts.
Foods to avoid:
- Cured meats (paio, chouriço, etc.).
- Soft drinks and nectars.
- Pastries and commercial cakes.
- Filled biscuits.
- Chocolates and commercial cereal bars.
- Dairy desserts.
- Ice creams.
The DGS and DGE provide a very comprehensive guide on healthy school snacks, which you can consult here
From the Kitchen to the Lunchbox: The Importance of Involving Children in Preparing Their Snacks
When children actively participate in preparing their lunchboxes, they gain not only autonomy and food awareness, but also a lesson in self-love. Every ingredient chosen and every snack prepared becomes an adventure of taste and learning.
And with the right utensils, adapted for them, this culinary journey is elevated to a new level, transforming every moment into a precious memory.
Dive into sweetness and flavour with our muffin tins (here), perfect for sweet or savoury creations that will delight at snack time! And for healthy snack lovers, we have the ideal mould for homemade cereal bars (here).
Like magic, they can also cut an apple into 8 pieces at once with this magic cutter (here).
But the fun doesn't stop there! Transform each sandwich into a work of art with our creative cutters, available in countless fun shapes (here).
And for the most demanding little chefs, we have our knives specially designed for curious little hands (here), together with this set of utensils (here) that will make every moment in the kitchen an unforgettable adventure! 🍴🌟
Because, after all, when children are in charge, every bite counts and every experience is unforgettable!" 🌟🍴🥦
In Summary...
Back to school is a golden opportunity to redefine eating habits. Plan, get involved and have fun in the process. Because every snack can be a journey of discovery and nutrition.
Want to make sure your little ones' snacks are champions in nutrition? Click here and download the DGS and DGE checklist! If you managed to tick all the items in the green column, give yourself a round of applause! 🎉 You've just prepared a 100% healthy school snack. If not, don't worry, you still have time to improve your next snack.