SNACKS & SPORTS

Mid-morning and afternoon snacks are very important nutritional moments for a child during the day.This is especially true if there are long intervals between the main meals of the day. For this reason they should not be considered simply as filler snacks in between meals.

The mid-morning snack should not replace breakfast if it was missed or if it was inadequate. It must play an important nutritional function by integrating energy and preventing the lowering of the sugar levels, which could happen after a few hours of physical activities.

Mid-afternoon snacks instead must give proper energy intake and nutrients. It is an important nutritional element, especially for children who practice sports. The mid-morning and afternoon snacks therefore should be low in fat so as to not compromise the appetite for the main meals. Both snacks should respectively cover  5 to 10% of the daily calorie intake.

A healthy and well balanced snack must have very specific nutritional characteristics:

   1. be filling and satisfying without burdening too much the digestion

   2. It must not be too sweet nor too salty

   3. Ensure it provides the right amount of energy.

       

The best foods are those balanced and easy to digest based on: fruit, vegetables, milk, yogurt and cereals.

On the other hand foods high in calories, rich in fats and/or sugars are not recommended, such as, sandwiches with cold cut meats, sweet and savoury snacks, fruit juices with added sugar and fizzy drinks. All of these will reduce the appetite and cause nutritional imbalances in the daily diet.

Fresh fruits in particular is a valuable snack and a good opportunity to introduce healthy protective nutrients. Also by introducing healthier snack foods with fewer calories allows the child  to reach the main meals with the correct level of appetite.

Given the fact that most children eat at least 2 or 3 of the five meals a day at school: lunch, mid-morning and / or afternoon snacks, these moments represent an important opportunity to impart nutritional education.

For the children who practice sports the afternoon snack should be rich in carbohydrates and low in fat and easily digestible. It is advisable to always play sport on an empty stomach. A light snack provides the right energy and certainly halves the digestion time. Banana, yogurt, cereal biscuits,  whole wheat bread with ham, represent a good choice.