Nutritious snacks, a must for your little ones!
Children move a lot and are growing fast. They need to eat regularly to meet their energy needs. Often, parents are worried about whether their child is eating enough. It is noted that kid’s portions are much smaller than those of adults. Unlike many adults, children are generally attentive to their own body needs. They are very aware of when their stomach is hungry and also when it’s full. This capability must be preserved at all costs!
As they get easily discouraged in front of a big plate, small portions are preferred. To ensure that the given portion will be enough for your kid, make it clear that there’s a possibility of getting more when they are done. It is also important not to force him(her) to finish their plate; getting rid of the left-over food is less problematic than health problems that can come from being overweight! In the case of a less desirable type of food, simply reintroduce the food again, later on.
Studies have shown that it takes 5 to 15 times for kids to taste certain food before they tolerate it and sometimes more before they actually appreciate it. If they refuse it now, they will probably explore it a bit more next time, put it in their mouth without swallowing it the next time, and then finally take a real bite out of it in the end... so be patient, but don’t give up!
Two to three hours should separate meals and snacks. If there is not enough time between them, the child won’t feel hungry. To the opposite, serving a snack within an hour after lunch, because you thought your children did not eat enough during mealtime, is also not justified. Your kid must wait until it is snack time in order to appreciate their meals.
A healthy snack should contain small portions of 2 of the food groups. Snacks are essential for children because they bring the energy they need and make their hunger disappear! Here are some examples of nutritious snacks:
- Fresh fruit (or canned) with cottage cheese
- Milk and a mini-muffin
- Yogurt with a few pieces of fruit
- Rice cakes and cheese
- A glass of milk and a biscuit
- Raw vegetables with dip (hummus or tofu spread)
- Crackers and cheese
- Pita with tofu spread or peanut butter
- Fruit compote and cheese cubes
- A slice of wheat bread with peanut butter or cheese
- Cereals with milk
These strategies will ensure good nutrition for your little eater! Remember that appetite varies from day to day and that insisting too much on a greater consumption of food is not the solution! A happy child who moves a lot is a child that has all the energy he needs!
Geneviève Longpré
Dt. P. nutritionniste / Dt P. Nutritionist
COURRIEL/EMAIL: genevieve.longpre@gmail.com
