Kids are hungry! What kind of snacks should they eat during the day?

As children grow older, they become more active and playful, which causes them to burn energy quickly, resulting in an increased need for nutrients and food quantity. In addition to the three main meals, it is necessary to add snacks to fill up the nutrients that children's bodies need.

Nutritious snacks mean food consumed between main meals, not more than 2 meals per day, emphasizing natural foods in various food groups, and the energy received from eating snacks at each meal should not exceed 10 percent of the total energy that should be received per day, that is:

Snacks for children aged 6-8 years should not contain more than 140 calories per meal.

For children aged 9-12 years, snacks should not contain more than 170 calories per meal.
 
And there should be at least 2 types of nutrients that the body needs, such as protein, calcium, iron, vitamin A, vitamin B1, vitamin B2, vitamin C, or dietary fiber, with each type containing no less than 10 percent of the amount that should be received per day (protein content of 10 percent of the daily requirement 2 will contain no less than 3 grams for children aged 6-8 years and 4 grams | for children aged 9-12 years)

Recommended types of snacks include:

1. Drink 1 cup/bag/box (200ml) of milk per meal. It should be fresh milk. If a child is obese, starts to be obese or obese, drink milk lacking butter or butter instead.

2. Eat 1 serving of fresh fruit per meal. If it is a dried fruit, do not add sugar. For example, roasted bananas do not coat with honey.

3. Head plant, eat 1 army per meal, such as 4 boiled corn (1 slice), boiled spices, boiled pepper, etc.

4. Dried beans, eat 2 tablespoons of rice, such as boiled peanuts, etc.

5. Thai sweets are not sweet. Eat 1 small cup per meal with a food group of rice, flour (vegetables), vegetables, fruits, meat (dried beans) or milk as ingredients, such as pumpkin, banana, cheese, noodles, boiled rice, beans, broiled greens, etc.

6. Other snacks. Eat 1-3 pieces per meal (depending on the size) with a group of vegetables, a group of fruits, a group of meat (dried beans) or a group of milk as ingredients, such as red pork salad, chips, tuna sandwich, yogurt pork bread, etc.

In addition, snacks should not be too sweet, too salty, and not high in fat. Snacks should be eaten about 1.5-2 hours before the main meal.

In the case of food products, look at the nutrition label, which shows nutritional information, specifying the energy, type, and amount of various nutrients per serving. Each product has a different number of servings. Look at the text on the second line, which will specify the number of servings per product. When buying food, you must choose food that has nutritional value and is low in fat, sugar, and sodium.

Source : To be healthy, there must be 3 A. for young children. Health Knowledge Management Program, Media and Technology Online, Local Doctors Foundation.