Healthy Snacks for Break-time

September 19, 2017

 

Healthy Snacks for Break-time

 

v Providing healthy snacks to the students is important to support a nutritionally balanced diet, encouraging lifelong healthy eating habits, and aiding in the prevention of costly and potentially-disabling diseases, such as heart disease, cancer, diabetes, high blood pressure, and obesity. [1]

v Snacking on healthy alternatives to high sugar or high fat products will satisfy temporary cravings before lunch when a more substantial meal will be consumed.

 

Fruit and Veg

  • Apple, Banana, Pear, Oranges, Melon, Berries, Plums, Grapes, Mango, dried fruits and frozen fruits

  • Carrot sticks, Celery sticks, cucumber, tomato, snap peas, string beans

TIP: fruit salads or green salads, provide a mix of flavours and variety making the consumption of these foods more attractive and palatable.              

 

Healthy Grains

  • Whole-grain cereals, crackers, healthy rice cakes (no chocolate topping), pita bread, flat breads, granola, healthy cereal bars, sandwiches are examples of snacks which can be eaten at breaktime.

TIP: flavour can be added to plain rice cakes by accompanying them with fruit such as apple or pear. Healthy cereal bars include brands such as Nature Valley, Quaker, Nutri-grain; opting for fruit and nut or yoghurt flavouring, instead of chocolate.

 

Low-Fat Dairy

  • Low-fat cheese and Low-fat yoghurts

TIP:  Always check for the sugar content in the low fat products and try to ensure it is below 30g.These products are high in calcium; essential for building strong bones at this vital age in a student’s development.

 

Beverages

  • Water should be the main drink served to kids at snack times. Water satisfies thirst and does not have sugar or calories. If kids are used to getting sweetened beverages at snack times, it may take a little time for them to get used to drinking water.[2]

 

 

Snack Suggestions

 

 *Warning: a small but growing number of children have peanut and or tree nut allergies. No nuts or products containing nuts should be brought into the college.

 

[1]https://cspinet.org/protecting-our-health/nutrition/healthy-school-snacks

[2]http://www.parents.com/recipes/nutrition/healthy-school-snacks/

 

 

 

 

 

 

 

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