Offering your child a healthy snack is something every parent wants. But sometimes it can be time-consuming to prepare something when children are hungry and tired. But making a nutritious snack doesn't have to be complicated! Here are five simple and healthy tips that kids can enjoy. These snacks can also be something that your babysitting help with, of course!
Why do children need to eat snacks?
Children's bodies do best when they eat regularly. This doesn't mean snacking, but following a regular eating pattern of breakfast, snack, lunch, another snack, and dinner. By eating regularly, children get the nutrients their bodies need to grow and thrive. According to the Swedish National Food Agency, many children today get much of their energy from sweets and snacks, which are often nutrient-poor foods. Choosing healthy options will help children stay energised and feel better. So choose your recipes for food with care.
How often should children eat snacks?
It is recommended that children eat 2-3 snacks a day. Snacks do not need to be large, but should provide between 10-40 % of the day's energy intake. Children who attend pre-school or after-school programmes usually get a snack there, but children who come home straight after school may need an extra snack before dinner. If you have a babysitter, you can make it a fun time in the kitchen together! It can also be a good opportunity to introduce children to healthy habits and cooking. If you want to add another aspect, you can teach your children about sustainable cooking and local produce!
5 tasty and healthy snacks for kids
1. fruit and vegetables
It is recommended that children eat four portions of fruit and vegetables per day. An easy way to achieve this is to offer fruit and vegetables as a snack. Start with your child's favourite fruits and vegetables and encourage them to try new varieties. Combine with cottage cheese, quark or yoghurt to make the snack more filling.
2. smoothies
Smoothies are a perfect option for children who may be a little sceptical about fruit and vegetables. There are lots of recipes for tasty smoothies, and it's easy to adapt the contents to your child's preferences. A classic combination is berries, banana, yoghurt and juice. Smoothies can also mask the flavour of vegetables that your child wouldn't otherwise eat, making it easier for them to get all the essential nutrients.
3. Hard-boiled egg or egg sandwich
A hard-boiled egg is a simple and nutritious snack. For older children, an egg sandwich with wholemeal bread can be an even better option. Other healthy toppings to try are ham, turkey, peanut butter or hummus. Add vegetables for extra nutrition and flavour.
4. Overnight oats or oatmeal
Overnight oats are a favourite among many parents and children! It's easy to prepare and can be flavoured in different ways. Leave the mixture in the fridge overnight and serve it with berries or nuts in the morning. If you're short on time, you can quickly make classic oatmeal and top it with fruit or a little honey for an extra flavour boost.
5. banana pancakes
Banana pancakes are easy to make and contain only two ingredients - banana and egg! Mash the banana, whisk together with egg and fry small pancakes in a pan. Serve with berries, fruit or a little honey for a naturally sweet touch. It's a nutritious alternative to regular pancakes and is enjoyed by young and old alike.
Executive summary
Finding healthy snacks for children doesn't have to be difficult. By preparing simple and nutritious options, you can help your child stay full and energised throughout the day. Whether it's fruit, smoothies, eggs or banana splits that appeal the most, these snacks can contribute to healthier habits. Try some of our tips the next time snack time approaches!
