Healthy Snacks For Recess

Providing children with healthy snacks is key to their health and daily performance

Now that summer is coming to an end, it’s time to take up classes again, so the children’s energy expenditure is higher. Their nutrient needs also increase since it involves a physical and mental expense. Therefore, it is important that healthy snacks are part of your day to day.

Profits

Mainly, healthy snacks will promote learning, since the brain will be well nourished. In turn, they will have an easier time concentrating.

In addition, their fatigue will be less and they will enjoy playing or exercising for a longer time. They will even maintain good health into adulthood. Another advantage is that its growth will be optimal.

Are there the ideal healthy snacks?

Although the idea that the snack should include at least one fruit, one dairy and some cereal is widespread, there is no evidence in this regard. The only premise is that they eat healthy food while respecting their appetite.

In addition, they can follow a vegetarian or vegan diet without problems, so dairy can be substituted for a vegetable drink. In fact, there are no essential foods. So, the recommended foods are:

• Fruit.
• Unsalted nuts.
• Cereal flakes without added sugar.
• A protein food ( cheese, tuna, mackerel, ham, legumes and tofu). 
• Whole bread.
• A glass of milk or vegetable drink.
• A cow, goat or soy yogurt.

Healthy snack ideas

At this point, I leave you a list with varied and simple ideas to prepare.

• A whole or diced fruit.

• Some roasted nuts without salt such as almonds, walnuts, hazelnuts or cashews.
• A whole grain peanut butter sandwich or any unsweetened dried fruit. It goes very well with a banana slices.
• A piece of fruit and a handful of unsalted nuts.
• A plain or soy yogurt. You can add some red fruits (blueberries, raspberries or strawberries), apple or cut pear. Even with cinnamon for a different touch.
• An unsweetened cocoa and hazelnut spread sandwich.
  
• A sandwich of ham, cheese, tuna, hummus with spinach, some roasted peppers with tuna or mackerel or fresh cheese or tuna with tomato slices.
• A milkshake, banana or strawberries and cocoa.
• One piece of fruit and 1 ounce of 70-75% chocolate, minimum.

• A mixed fruit salad.
• 2-3 bars of cereals and homemade nuts.
• Apple slices with peanut butter and pumpkin seeds.
• Oat flakes with nuts or fresh fruit. Optionally, they can be soaked with a glass of milk or vegetable drink.
• Spiced chickpeas in the oven.
• Crudités (carrot and celery sticks) with hummus.

Now you no longer have an excuse to bring them healthy snacks when leaving school or after doing extracurricular activities.