For children and teenagers, the afternoon snack is the highlight of the day. Usually consisting of sweet foods, it’s a source of variety - an essential factor in a balanced diet. If you’ve eaten a skimpy breakfast, it’s a good idea to eat a light meal at 10 am.
For children and teenagers, the afternoon snack is the highlight of the day. Need to relax, recharge your batteries or take a break after shopping or at work? A 4 o’clock snack is perhaps the most pleasurable meal of day - easy, free and imaginative.
Snacks can also help you make up for a skimpy breakfast. It can become a long-term habit. Some researchers have revealed the existence of “snackers” who need their snack avoid over-eating in the evening or nibbling all day! However, if you eat a hearty lunch or you’re going to eat a large dinner, it’s a good idea to have a lighter afternoon snack.
A strategic meal
The afternoon snack has real health benefits. Instead of nibbling throughout the day, why not take a real break in the middle of the afternoon. You should ideally eat your afternoon snack at least two hours before your evening meal. It’s a great way of ensuring children have all the nutrients they need to grow.
A healthy snack might include:
- a cereal product: bread, breakfast cereals or biscuits, with or without chocolate
- a dairy product: milk, yoghurt, fromage blanc or traditional cheese
- fresh fruit or fruit juice
This small meal eaten in the school playground, at the kitchen table, in a den or bedroom plays a strategic role in ensuring children, big and small, enjoy a balanced diet. It should cover between 10-15% of daily energy needs. The number of calories depends on the child’s age: 250-300 kcal for 4-9 year olds, 300-350 kcal for 10-12 year olds, 350-400 kcal for teenagers.
What makes a healthy snack?
Bread/jam, bread/honey are definitely healthier than pastries, but variety is important. Try to prepare “home snacks” as often as possible.
Just like any other meal, there are certain rules to respect! Think about what you eat. It’s better to eat a “real” snack than to nibble throughout the day. It’s a good idea to snack while you relax, then move on to other things. But don’t sit in front of the TV!
Light meals and snacks
The afternoon snack is an integral part of childhood. Although it’s fine (and even recommended) to eat a 4 o’clock snack, the 10 am light meal at nursery school can cause children to eat too many calories and, as a result, put on excess weight.
On the other hand, a light meal is an opportunity to eat a small quantity of nutritional food (fruit, dairy products, whole cereal products, etc.) and to fill a gap left by a skimpy breakfast, due to a lack of time or appetite, tiding you over until lunchtime.