9 healthy snacks to take to school (with menu)

9 healthy snacks to take to school (with menu)

Nutrition

Natural foods, such as pears, cheese, carrots, tofu, and bread and sweet potatoes, are great healthy snack options to take to school, as they contain carbohydrates, fats, proteins, vitamins and minerals, nutrients that are essential for the child development, in addition to improving energy, focus and school performance.

Furthermore, it is also important to always offer liquids, such as water and natural juices, in the child’s snack, to help with hydration throughout the day, thus avoiding symptoms such as headache and tiredness, which can hinder concentration and attention. and memory. Learn about other signs and symptoms of dehydration in children.

However, snacks such as biscuits, fried foods, candy, packaged snacks, chocolate drinks, soft drinks and boxed juice should be avoided, as they are ultra-processed foods rich in fat and sugar, which favor the formation of inadequate eating habits, causing the emergence of diseases such as diabetes and obesity in childhood or adolescence.

Read too: Ultra-processed foods: what they are, examples and why they are harmful

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Healthy snack options

Some healthy snack options for school are:

  1. Fresh fruit, such as apple, pear, strawberry, mango, papaya, orange, tangerine, watermelon, melon and grape;
  2. Whole grains, such as wholemeal bread, wholemeal toast, pita bread, homemade granola, pancakes, rolled oats and cooked corn;
  3. proteins, such as eggs, tofu, unsweetened whole yogurt, tuna pâté, whole milk and cheese;
  4. Oilseeds, such as walnuts, almonds, hazelnuts, peanuts and Brazil nuts;
  5. Tubers, such as cassava, sweet potato, cassava and yam, cooked or in the form of chips;
  6. Simple homemade cakes, such as orange, cornmeal and lemon, without filling or topping;
  7. Vegetables, such as carrot and cucumber sticks, cherry tomatoes, celery and carrot pâté;
  8. Legumes, such as roasted chickpeas and chickpea dip (hummus);
  9. Drinks, such as natural fruit juice, coconut water and water.

Foods that should be prioritized in children’s snacks should be sources of fiber and healthy carbohydrates, such as whole grains, fruits, legumes and vegetables, as well as proteins, minerals and vitamins.

It is also important to always place a bottle of water in your child’s lunch box, to avoid dehydration, which can cause symptoms such as headache and fatigue. See the recommended amount of water for each age.

See other healthy snack options for children with nutritionist Tatiana Zanin:

Healthy snack menu

The following table is an example of a 1-week menu of healthy and tasty snacks for your child to take to school:

This menu is just an example, where the quantities and types of food may vary according to the child’s age, current weight and general health. Therefore, it is advisable to consult a nutritionist to prepare a meal plan according to the child’s nutritional needs.

To find out how your child should be given an individualized diet, make an appointment with the nutritionist closest to you:

Taking care of your health has never been easier!

Foods that should be avoided

Some examples of foods that should be avoided in children’s snacks are:

  • Very sweet foods, such as soft drinks, stuffed biscuits, chocolates, industrialized cereal bars, candies and cakes with filling and/or topping;
  • Foods rich in fat, such as packaged or fried snacks, fries, pizza, hot dogs and hamburgers;
  • Built-ins, such as sausage, sausage, ham, turkey breast and salami.

These foods can make digestion difficult, hindering learning. Furthermore, these foods also contribute to the formation of inadequate eating habits, favoring excess weight and the emergence of diseases such as diabetes and obesity in childhood or adolescence.

Other tips for preparing snacks

Some tips for preparing healthy snacks are:

  • Plan your snacks for the week, as it helps in planning healthy, varied and tasty snacks, also avoiding monotony.
  • Prepare food in advancewashing, sanitizing, drying and storing fruits and vegetables in the refrigerator, for example;
  • Clean the lunch box, the jars and bottle as soon as the child gets home from school;
  • Invite the child to prepare snacks, as it helps to spark her interest in healthy foods, with different flavors and textures.

Furthermore, it is also important to store food well to prevent it from spoiling. Therefore, lunch boxes and thermoses can be good options for children to take snacks to school, especially on hot days.