Market+self-made, healthy snacks for young children should give them adequate and balanced nutrition. Besides three meals, snacks also play an indispensable role. Carefully selecting healthy and unburdened snacks can not only make children happy, but also eat healthy and energetic. Snacks can supplement the nutrition that is insufficient for dinner. The child's digestive system is still immature, and the stomach capacity is relatively small, so it is difficult to hold too much food at one time. In addition, the child is in the developmental stage and the activity is amazing. They especially need to supplement enough calories and nutrition. Therefore, unlike adults who eat three meals a day, it is not easy to meet the demand by eating three meals a day. Therefore, it is best to help children maintain a nutritional balance through a small amount of meals.

Three meals a day = three meals+two meals. Huang Shuhui, a nutritionist at Taipei Post Hospital, suggested that parents can let their children eat five meals a day, including breakfast, breakfast, lunch, afternoon snacks and dinner. However, it should be noted that snacks are not meals and cannot be used to replace meals. Therefore, we should carefully consider the quantity and heat. If the amount of snacks given to children is too large or the calories are too high, it will easily affect their eating.

Dinner and snacks, separated by 2 hours, can be regarded as part of dinner, but the quantity and calories should not be too much, and it is not limited to sweets. It is fresh, light, easy to digest, supplement nutrition and correct partial eclipse, such as seasonal fruits, milk, egg products, soybean milk, tofu, noodles, sandwiches, potatoes and so on.

In addition, snacks and dinner time should not be too close, otherwise children will be less interested in dinner because they just ate snacks, and it is best to have at least two hours between them.

Suggestions on the time of five meals a day (can be presented in a clock diagram)

7:00 breakfast →9:30 breakfast → 12:00 lunch → 15:00 afternoon snack → 18:00 dinner.

Snacks are sold in the market, and the selection is skillful! Although it is simple and convenient to buy snacks in the market, there is a lot of knowledge hidden inside. If you are not careful, children may mistakenly eat junk food as a snack. The most common problem is invisible high heat. For example, a small bag of potato chips, which is very popular with adults and children, is about 30 grams. It seems that the weight is not big, but the heat can be as high as 165 calories. Judging from the calorie of a bowl of rice with about 280 calories, it is equivalent to eating more than half a bowl of rice, and the sodium content is as high as 300 mg or more. The calorie of a small egg tower is also surprisingly high, almost 250 calories, which is equivalent to eating a bowl of rice. If you choose such snacks for young children, you can't eat dinner naturally, which is easy to cause obesity.

More nutrition and less burden is the criterion. Dad should know better than mothers that the purpose of giving snacks to children is to supplement the nutrition that is not enough for dinner, or to correct the child's partial eclipse problem. Especially for children, if the intake of fruits and vegetables is limited, it is easy to have the problem of insufficient dietary fiber. Therefore, in the choice of snacks, rich nutrition and natural health should be the primary consideration.

The following are the key points for choosing healthy snacks:

Mainly based on natural fresh ingredients. Such as fruits, nuts, dairy products, bean products, eggs, dried fish, whole grains and so on. The more diverse the ingredients, the richer and more balanced the nutritional intake, and the less likely it is for children to come into contact with all kinds of ingredients as soon as possible, thus forming a picky eater. For example, choosing simple fruit fudge is not as healthy as sesame fudge or all-round nut candy, because fruit fudge usually has only pigment and sugar, but the latter two are more nutritious for nuts. Do not over-process, and do not contain too many artificial additives. If parents buy snacks in the market, they must remember to look at the ingredients. If there are too many ingredients they don't know, don't buy them. Especially pigments and sweeteners are common allergens. Parents with allergic children at home should try to avoid foods containing such ingredients when purchasing. It is also not allowed to provide children with caffeinated or high-sugar drinks or snacks, such as coffee, cola, milk tea, coffee jelly, tea jelly and so on. Avoid focusing on taste and follow the principle of "less salt, less sugar and less oil". Especially high content of refined sugar, saturated fat, not trans fat, such as margarine and palm oil. In addition, pay attention to the hidden sodium content. Some foods are not necessarily salty, but they are high in sodium. If the sodium content of a snack exceeds 100 mg, it will cause a great burden to young children. The ingredients, shelf life and storage difficulty should all be considered. When you buy snacks in the market, you should not only remember to look at the ingredients, but also don't ignore the shelf life and whether it is easy to keep. In particular, snacks bought in supermarkets are generally packaged in large packages. If you can't eat it once after unpacking, it is very important to keep it easily. Be sure to pay attention to the preservation method on the package, otherwise the food will not only be wasted, but also be worth the loss. Market+homemade, healthy snacks for children recommended by nutritionists! Examples of healthy snacks in the market are recommended 1. Handmade egg pudding should be made of eggs and milk, not commercial pudding mixed with chemical spices. For example, the hand-made puddings sold in pastry baking shops are usually smaller than ordinary puddings, and they can also obtain high-quality protein and B vitamins, which are very suitable for younger children.

Recommendation 2, comprehensive crisp fruit oatmeal This snack contains oatmeal, nuts, dried fruits and other ingredients, which is very suitable for older children over two or three years old. It is not only nutritious, including crude fiber, calcium, vitamins and minerals. Although there are not many small ones, they can be eaten for a long time and can also be used to train their chewing and swallowing functions.

Recommendation 3. Miscellaneous grains such as rice and oatmeal are snacks rich in various fibers, but these snacks usually have a variety of flavors to choose from, such as adding icing, soy sauce or seaweed. For young children, the taste is biased, and it is healthy to choose the original taste.

Recommended daily dietary allowance for children (source: National Health Administration, Ministry of Health and Welfare)

Food/age

1 ~ 3 years old

4 ~ 6 years old

Whole grain rhizome (bowl)

1.5~2

2~3

Beans, fish and eggs (portions)

2~3

3~4

Dairy products (cups) *

2

2

Vegetables (dishes)

2

three

Fruit (portion)

2

2

Oil and nut seeds (portions)

four

4~5

* Children under 2 years old should not drink low-fat or skim milk.

Market+homemade, DIY homemade snacks are the healthiest for children's health! No matter how good the snacks on the market are, most of them are processed foods, which are definitely not as safe and healthy as DIY snacks at home. It would be more beneficial if you could do it with children. It not only increases the opportunities for parent-child interaction, but also helps children to get in touch with and know more natural ingredients, and helps children develop a correct diet concept. Moreover, in the process of making snacks, such as beating eggs, kneading dough and pressing plastic, it is also a training method to improve their hand-eye coordination, muscle size and creativity.

Nutritionists remind that in order to retain more nutritional value, it is best to avoid high-temperature cooking and take simplicity and quickness as the principle, while compound snacks with diverse ingredients not only contain a variety of nutrients, but also attract children's love.

Nutritionist recommended! Homemade dessert recipes: recommendation 4. Nutritional supplement of fruit jelly: dietary fiber and vitamin C.

Ingredients: seasonal fruit, gelatin powder or cabbage powder, water and sugar.

Exercise:

Dice the fresh fruit for later use. After the water is boiled, pour in Geely powder or cabbage powder and mix well. Finally, add a proper amount of sugar and diced fruit by the method of 1, pour into the model cup, cool and solidify, and serve. Recommendation 5. Nutritional supplement of sweet potato boat: dietary fiber, vitamin C, protein and minerals.

Ingredients: sweet potato, fresh milk or soybean milk, raisins, dried cranberries, black dates and other dried fruits.

Exercise:

Sweet potato peeled and steamed. Crush the steamed sweet potato with a spoon. Then pour in the right amount of fresh milk or soybean milk, stir and dilute it into mud, and then mix in all kinds of dried fruits. . Cut the plastic wrap into a suitable size, spread sweet potato paste on it, and then roll both ends of the plastic wrap into a boat shape. When eating, open the plastic wrap at one end, and you can squeeze out the sweet potato paste and enjoy it slowly. Market+homemade, recommended children's healthy snacks. 6. Nutritional supplement of jujube nut candy: dietary fiber, high-quality oil, calcium and iron.

Ingredients: red dates, cashews, walnuts, almonds and other nuts.

Exercise:

Wash and dry the red dates, and then take out the core. Stuff all kinds of nuts you like into the hearts of red dates. Cut it into appropriate size with cellophane, and put the jujube nuts in method 2 into candy shape. Huang Shuhui's current position: nutritionist of Taipei Post Hospital Education: Dr. Niigata National University Experience: nutritionist of Tai 'an Hospital in Taipei, lecturer of Food Hygiene Department of Jianan Pharmaceutical College in Tainan County (now Jianan Pharmaceutical College), nutrition consultation of weight loss class of Xinjiaojiao Sports Center, lecturer of traditional Chinese medicine nutrition course of Taipei Medical College, health nutrition lecture of Songshan District Senior University, director of Cancer Care Foundation.