Children and adolescents need to eat every 3-4 hours, meaning that in addition to their main meals, children also need snacks.

Sometimes, children may ask for snacks when they are bored, stressed, or simply thirsty. It is essential to provide healthy snack options. So, what types of snacks are good for children?

Snack Schedule for Children

Since children need to eat every 3-4 hours to fuel their bodies, here’s a recommended snack schedule:

• Younger children should have three main meals and two snacks a day.

• Older children need three main meals and at least one snack. Children who are more physically active may require more calories, so they can have snacks at least 1-2 times a day.

It is important to remember that snacks should be offered at least 1-2 hours before the main meal. Offering snacks too close to mealtime may cause children to refuse their food or not finish their regular portion.

Healthy Snack Recommendations for Children

Yoghurt

Yogurt is rich in protein, calcium, and vitamin D, all crucial for children's bone growth and development. It also contains probiotics that help support a healthy digestive system and immune function. Low-fat or fat-free varieties make it a great snack choice for maintaining a healthy weight.

Popcorn

Popcorn is an ideal snack for children when prepared without excessive butter or salt. It provides complex carbohydrates and fiber, which help maintain energy levels and keep children feeling fuller for longer, preventing overeating.

Trail Mix

Trail mix typically consists of grains, nuts, and dried fruits, which are packed with fiber, protein, healthy fats, and essential minerals like iron, magnesium, and selenium. This combination supports children's overall health and helps meet their nutritional needs.

Fruit Smoothies

Fruit smoothies are a delicious and nutritious snack when made with natural ingredients. They are loaded with fiber, vitamins, and minerals, and can also help hydrate children. For a healthier smoothie, use fresh or frozen fruit without added sugars, and include milk or low-fat yogurt for protein and calcium. You can add a bit of honey or vanilla extract for extra flavor.

Including a variety of fruits such as bananas, strawberries, blueberries, and oranges in smoothies ensures kids get a range of nutritional benefits. Be cautious of the sugar content in the milk or yogurt used, and don’t overdo it.

Selecting healthy snacks for children can help lower the risk of diabetes. However, this effort should be paired with regular physical activity, adequate sleep, and a balanced diet.

If your child shows symptoms of diabetes, such as frequent thirst, urination, fatigue, blurred vision, unexplained weight loss, or skin darkening around the neck or armpits, consult a doctor through the Ai Care app immediately.

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