Question – How to make the most of snacking
I am not really a huge fan of snacking but here in the US it is virtually a national pastime. Isobel rarely looks for snacks but if she does I do give her something. However, I have recently noticed that when she has no snack, she tends to go nuts as soon as I start her tea or lunch. Should I be offering her a set snack at a set time?
Answer:
As with many adults, it usually depends on how long the break is between meals – most youngsters will need some food every few hours to keep them as contented little children. It does also vary with different children – some adults and the occasional child can power through from meal to meal with no snacks, however many adults and, in my experience, most children, need morning and afternoon snacks to keep them going. It can also be tricky for an adult to identify hunger in young children as they often don’t recognise it themselves. Rather than asking for food or complaining of tummy rumbles, they may exhibit irritability, poor attentiveness, tiredness or naughty behaviour.
Snacking may have a bad reputation among adults watching their weight, but regular snacks for children can be a good opportunity to offer nutritious foods. After all, if children are eating a couple of snacks a day every day, this makes up a significant part of their diet. A good way to make nutritious choices is to base snack choices around the food groups. This means the snacks will be a source of vitamins, minerals and other nutrients, just as main meals are. Here are some suggestions:
- Breads, other cereals and potatoes – a powerhouse of energy for children’s busy bodies:
– half a plain or fruit scone with a little butter and honey (for over-ones)
– breadsticks
– rice cakes - Fruit and vegetables – often the perfect portable snack:
– a banana or Clementine
– a handful of dried fruit
– chopped melon or pineapple
– carrot or celery sticks - Milk and dairy foods:
– small tub of yoghurt
– milk and fresh fruit blended into a fruit smoothie
– cheese melted onto half an English muffin - Meat and protein foods – more often a main meal choice, but can be a valuable snack for those children not keen on protein foods at lunch or dinner:
– chopped cold beef or chicken
– hummus dip with crackers
– half a peanut butter sandwich (as long as allergies are not an issue)
Snack time is also a good time to offer a drink of water or milk, as many children do not drink enough. The best time to offer it is after some food has been eaten as otherwise small tummies may feel temporarily full after their drink.
While snacks are necessary for most children, you do have to be careful not to give too big a snack, or serve it too close to mealtime, because it might interfere with the child’s appetite for the meal. Appetites at snack-time will also depend on how much has been eaten at the previous meal and how active children have been. This also changes as children get older and can eat larger amounts at mealtimes.