Nutritionist’s advice for the traditional “recess snack” to be healthy


The return to school for the little ones supposes a return to routines. The schedules and also the eating habits of the children are taken over. One of them is the lunches that parents prepare for children at recess.

The problem is that sometimes, due to the chaos of everyday life, the healthiest options are not offered and you end up resorting to processed foods, which are high in sugar and provide empty calories.

According to the WHO, Spain has a prevalence of childhood and childhood obesity of 14.2%, exceeded only by Greece (18%) and Italy (15.2%) in Europe.

And the main reasons that cause these percentages are dietary habits and sedentary lifestyle.

As he explains Nuria Canasnutritionist at BluaU de Sanitas.

  • “Children are recommended to have a daily snack, provided it is healthy. In this way, the risk of obesity is reduced because it facilitates the proper regulation of daily intake and they arrive at each lunch with less of appetite.”

But not only that, the expert points out that eating a healthy lunch during recess “also allows better regulation of blood sugar and insulin production, thus helping to prevent childhood diabetes”.

Eating a healthy snack at recess reduces the risk of obesity.


What do I feed him at recess?

Sanitas nutritionist BluaU has compiled a list of healthy and nutritious foods that can be a good option for the little ones during playtime:

  • Whole fruit. This food group provides a large amount of vitamins, fiber, minerals and antioxidants. But they should always be eaten whole, not juiced, because that way all the benefits of the whole piece are lost and the fruit’s ability to satisfy is reduced.
  • Natural dried fruits. From certain ages and if the child does not suffer from allergies, nuts can be included in the school lunch box. “They are among the most satiating foods that exist, with a high nutritional value and very rich in healthy fats”, explains Nuria Cañas. Of course, they should preferably be eaten raw or roasted without salt.
  • Wholemeal bread sandwiches. Sandwiches are usually the most common option to take as a snack to school. However, for it to be healthy, white bread should be replaced with wholemeal bread, and cold cuts or deli meats should be replaced with a healthier filling such as a French omelette, hummus or cheese.

If they take sweets, it is better that they are homemade.


  • Another good option is to take yogurts. But they must be natural and without added sugar. If you are used to drinking with sugar, it will probably taste sour at first, so a good way to solve this problem would be to include small pieces of fruit.

  • Homemade desserts. If the child has difficulty eating fruit or any of the snack options already seen, one option is to prepare biscuits or biscuits at home, to which dates or ripe fruit can be added to give them some flavor. sweetness. It has to be homemade desserts because the vast majority of sweet products sold in supermarkets are ultra-processed, loaded with sugar and refined oils.

As you add Berta UzquizaDental innovation at Sanitas Dental:

“The foods mentioned above will not only allow children to maintain a balanced diet, but will also help maintain good oral health. Nuts and walnuts, rich in fluoride which strengthen tooth enamel, such as yogurts natural, rich in calcium which strengthen the bones, are perfect allies for strong teeth.

Additionally, a tough, fibrous dry diet promotes chewing, stimulating proper mandibular growth.”

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