Review what school children should eat and how much for snacks to complement their daily meals.
A daily question asked by parents and guardians of school children is: what is the best way to send snack to minors , and which contribute to supplement their nutrition.
In the market there is a wide variety of food ; however, it is considered a healthy snack:
“Nail small portion of food which can be ingested between meals For maintain healthy energy levels in children, adolescents and adults, and thus continue school and professional activities, without problem”, according to the health authority.
What are the characteristics of a good ranking?
For schoolchildren and preschoolers, the ideal snack recommended by the Ministry of Health, consists of:
- Dairy products.
- Dried fruits.
foods that must be present at four daily meals . Likewise, the nutritionist of the Catholic University, Josefa Funes, completes that “a good snack meets the objective of integrating nutritional and energy needs ”.
What foods should you snack on?
According to information provided by the Institute of Nutrition and Food Technology When choosing a snack, the following features should be considered:
- Think when shopping products that do not have “HIGH IN” pads .
- Take into account a bottle of water to refill during the day .
- Whether they are fresh, natural foods such as fruits and vegetables incorporating dehydrated foods, also dried fruits such as walnuts, almonds, hazelnuts, peanuts and servings of dairy products .
What would be the ideal snack menu?
According to nutritionist Josefa Funes, “it’s necessary to ensure consumption of at least 3 servings of fruit per day which allows the intake of micronutrients such as vitamins, minerals and fiber which are fundamental for the activation, regulation and functioning of the immunological system ”.
Likewise, as snack suggestion guidelines published by the government recommend the following:
For kindergarten :
- 1 individual container of yogurt +
- 1 individual can of flavored milk of 200 cc +
- 1 medium fruit of 100 grams with half a cup of cereal +
- 1 individual container of fruit and ½ hard-boiled egg.
for basic education :
- 1 individual container of yogurt of 175 cc and 8 units of seeds such as almonds or unsalted peanuts +
- 1 unit of large fruits 200 grams and raisins of 30 grams +
- 1 individual container of flavored milk and 1 medium fruit +
- 1 cup rolled or puffed cereal with an average fruit unit of 100 grams.
for secondary education :
- 1 individual container of yogurt of 175 cc and 16 units of seeds which can be almonds or peanuts without salt +
- 1 unit of large fruits of 200 grams and 40 grams of raisins +
- 1 individual container of flavored milk and ¼ cup of rolled cereal +
- 1 cup rolled or puffed cereal with a large 200 gram unit of fruit.
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What foods are beneficial for winter?
As Professor Susan Bueno, of the Faculty of Biological Sciences of the Pontifical Catholic University “It is estimated that about 80% of the immune system is linked to the digestive system (bowels), which is why the physical health of individuals largely depends on the food consumed.
This is reinforced by the idea that Maintaining optimal amounts of different nutrients in the body is essential to ensure the synthesis of different factors and mediators of the immune system also to promote the proliferation of immune cells.
Nutritionist Aracelly Bravo, professor of nutrition at the Carrión Institute, recommended that the lunch box preferably contain natural and unprocessed foods.
Similarly, vitamins are found in fresh, whole fruits such as:
- Nuts like peanuts
- Fresh vegetables
SO, a balanced diet strengthens the immune system, but does not prevent a person from catching a cold . However, it is necessary to maintain a balanced and healthy diet .
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