The expert: Lucy Dargo, young child nutritionist, author of “Atelier DME” (1st ed.).
From the beginning of food diversification, about 6 months, young children discover the joy of snacking. A moment of rest in their busy day, snack is synonymous with greed and communal living. It allows them to regain their strength and satiate their appetite to last into the evening meal, but also to open up to new flavours.
What is the importance of snacking for children?
If we adults don’t necessarily have the reaction to a snack, kids, they, need that snack! Real energy balls that work, play and explore their environment all day, The moment of a snack indicates a necessary nutritional break. “Also since the time between lunch and dinner may seem long to them, snack time is a real benchmark for kids. From an energy standpoint, you will complement other meals to meet the child’s needs and help him develop well,” explains nutritionist and dietitian Lucy Dargo.
To prepare a snack rich and well-balanced in vitamins and minerals, and thus able to cover the basic needs of your child, we will make sure that it generally includes a product of cereals, dairy products and fruit or compote. “Remember to introduce simple foods and vary the suggestions to suit the situation each day. feeling hungry about kids. This choice depends on the chewing abilities of young children 1-3 years old, where the snack is eaten and the time available for older children, 3-6 years, whether it is a ready-made snack in the nursery, to eat at home or just before it is eaten After school activities ‘ advises Lucy Dargo.
How to make a balanced snack for your child?
To make a balanced snack without getting caught up in a routine, get creative! There are endless combinations of cereal, dairy and fruit products depending on your child’s tastes, the season, and the ingredients in the cupboard. The suggestion can even include salty with a portion of cheese, such as dairy products.
Healthy snack, some points:
– to me One yearMay consist of: breast milk or infant formula, compote and krakot.
– to me 3 years Slices of cereal bread with mashed almonds, strawberries and petit swiss sauce.
– to me 6 years : bread, chocolate and cheese with pieces of fruit.
Starchy foods provide energy and fibre. Fruits are sources of fiber and vitamins. As for dairy products, thanks to their calcium content, they are accompanied by growth for the child and strengthen the strength of his bones.
It’s not always easy to give your child a healthy, balanced snack when you’re in a hurry or when you have to put it in your school bag the day before for the next day off.
Synthetic biscuits are often synonymous with saving time. Without wanting to demonize them, if we had to offer them, we would choose them as basic as possible. Even if you are in a hurry, remember to file Simple and nutritious childhood snacks. A slice of bread with cheese or chocolate is easy to prepare and wrap,” emphasizes Lucy Dargo, nutritionist. We will also consider fresh fruit quarters cut before she leaves for school and packed into a snack boxHomemade shortbread or cereal bars.
Quick tasting, think chewing
It is important to respect the chewing abilities of the child according to his age. Of course we will offer mixed and ground foods (such as compote) to the little ones who are just beginning to diversify their food; Or whole, in tender pieces if you practice DME. For older children, we will choose foods that should not be swallowed too quickly. “Let’s take the example of a 5-year-old who eats a snack: brioche, compote in pumpkin and fruit juice. In this case, the foods require a little bit of chewing and an intake of sweets increases his hunger at the end of the day. It may be wise, from time to time, Replace the brioche with bread, and the compote with a piece of fruit to eat, to better help him feel full,” advises the nutritionist.
Easy recipes for snacks
The snack is a moment to wake up to the taste! So we take the opportunity to put foods on the menu that change from regular and seasonal fruits. The perfect way to make tea a real moment of exchange and discovery.
What’s the menu for afternoon tea today?
To change the menus of snacks, you can already refuse types of dairy products. “We can offer: white cheese, little Swiss cheese, yoghurt, cottage cheese…in white cheesethe child can add oatmealraisins or coconut shavings, blanched almonds … ”, explains Lucy Dargo. The important thing is to awaken a gluttony and a tasteful curiosity. So don’t skimp on the original toppings and associations. Likewise, mashed or sliced bananas can come with a little agave syrup or a little of dark chocolate shavings.
Easy to taste, we think fruit and oilseeds
Oily fruits are a mine of benefits! They are rich in vitamins, fiber and minerals. “A spreadable form would be preferable to the little ones, such as almond puree or peanut puree. Later, we could offer them coconut and apricot balls to make together. the recipe : Mix 130 g of dried apricots with 120 g of oats and 4 tablespoons of water. Form balls and roll them in grated coconut.
We also think of fruit by caring for its presentation. Instead of slicing an apple into small, chewy pieces, you can, for example, grate it and sprinkle it with cinnamon!
Cake for the kids at tea time?
What if you took advantage of your Sunday afternoon to cook together a delicious cake that’s ready to be cut into pieces for the first snack of the week? By cooking in advance, as suggested by the Anglo-Saxon method Cooking in one goWe save a lot of time! Your child’s snack could include a piece of pre-made cake. On the menu: yogurt cake, apple pie, zucchini and chocolate cake … anything goes! An opportunity for little ones to get their hands dirty and exercise their talents as budding chefs.
What snack is served to the child after school?
Is your child hungry after school? This is quite normal, after such an expenditure of physical and intellectual energy. Instead of systematically offering him a box of artificial cake to quench his hunger, take the time to introduce him to new tastes. A good habit to adopt from the beginning of the school year.
Healthy snack ideas to explore binge eating
“This could be an opportunity to discover mango, passion fruit or persimmon. We can smell them, touch them, and see where they come from as a family. For grain products, you can also diversify the pleasures of baking with cereal, corn, and spreads nuts,” explains the dietitian. As far as timing is concerned, we take care not to offer a very large snack if it is eaten close to meal time, so that our child maintains a good appetite for dinner in the evening.
What snack at 4 pm?
When you have time, especially on the weekends, a 4pm snack can be a real moment to share and enjoy with the family.
Homemade snack, they love it
You can start making pancake batter, pancake batter, or French toast. The main thing is to have fun on a date! In terms of drinks, choose water instead of fruit juices and soft drinks, they are very loaded with fast sugars and devoid of vitamins and fibres. We can offer a glass of milk to older kids if they don’t want to eat dairy at snack time, for example.
The homemade snack is all good!
To control the composition and origin of your food and its filling with good nutrients, there is nothing better than homemade. And cooking your child’s snack on your own doesn’t necessarily require huge logistics! ‘Homemade’ can consist of raw, unprocessed ingredients such as simple fruit, preferably organic and selected according to the season, a piece of cake made as a family, or a slice of grain bread that we can make yourself. And if you feel like cooking, a homemade snack can take the form of homemade spreads, a homemade granola bar, and homemade rice pudding topped with homemade pear compote.
What if he prefers biscuits as a snack?
Our kid prefers fruit biscuits as a snack? We exchange the immortal A package of cake Bought at the supermarket for a nice box filled with mini cookies or cookies made together. With cookie cutters in the shape of animals, hearts or stars, we can enjoy endlessly diversifying the shapes of our cookies. You can even customize it with colorful snowflakes and fun toppings! good way to Have a festive look A snack for the little ones.
Easy snack or dessert recipes for kids
Very quick to prepare, here are three easy snack recipes, to make them familiar with home-cooking and delight them.
marble cake : Preheat the oven to 180°C. Separate the egg whites from 4 eggs. Beat the egg yolk with 100 g of sugar using a small whisk or fork. Mix 125 grams of melted butter, 125 grams of flour and a bag of yeast. Use two salad bowls to separate this preparation into two. In one of them, add a bag of vanilla sugar, and in the second, pour 125 grams of previously melted dark chocolate into the Marie’s bath. Beat the egg whites and introduce them in equal parts into each preparation. Then, alternately pour them into a greased mold and bake for 35 minutes.
biscuit : Preheat the oven to 180 ° C, cover the baking tray with parchment paper and leave it within reach. In a bowl, whisk 1 egg with 50g of melted butter, 50g of sugar and a bag of vanilla sugar. Add 150 grams of flour, 1 teaspoon of baking powder, a pinch of salt and 100 grams of chocolate chips. Form balls and place them on the baking tray, flattening them slightly. Then bake for 12 minutes and let it cool.
quick pancakes : In a salad bowl, mix 125 g of flour, 10 g of sugar, 1 pinch of salt and 1/2 bag of yeast with 15 cl of milk. Then add 2 eggs and 20 g of melted butter. Mix well to remove lumps. Grease a non-stick pan with butter and pour a ladle of the pancake mixture over high heat, letting it cook until small bubbles form. Turn the dough over and leave it for a minute on the other side. Feet it right away.