Snacking is important, especially for children whose bodies are still growing and developing. Just like how a car needs fuel in order to work properly, a child's body needs food to give them the energy that they need throughout the day. Eating snacks in the morning and afternoon can also help fill up their small stomachs, giving them the hydration and nutrients that they need.
Snacks do not need to be unhealthy. Giving your child junk foods can risk their chance of being overweight or unhealthy. According to the Institute of Medicine Committee on Nutrition Standards for Foods in Schools, children should be given two snacks per day and that 9% of their calories should come from it and that each snack should consist of 100 calories.
Dangers of unhealthy snacks
Children who eat junk foods regularly can develop long-term health problems such as obesity, emotional problems, self-esteem problems and chronic illness. As soon as they hit puberty, they may experience breakouts in their skin both due to hormones and years of bad diet.
Children who are still developing and growing may not get the nutrients and vitamins that they need to be healthy. They won't get as much Vitamin A, Calcium, Magnesium, Vitamin C and minerals, making them at risk for colds, cough and flu.
If children eat junk foods more than three times a week, they are at risk of atopic disorders like asthma, rhinitis and eczema. If children eat junk foods 4 to 6 times in a week, they will have academic problems. Eating too much junk foods is linked to low comprehension skills, reading skills and math skills.
Constipation is also an issue because if they only eat junk foods and they do not have enough fiber intake, they will have poor bowel movement and it can affect them physically and emotionally. Too much sugar, fats and carbohydrates will make them cranky, experience headache and they will not have enough energy to do other activities.
How to encourage eating healthy snacks
The proper portion for a child's snack is 1/4 or 1/3 of an adult's snack and it should be given twice or thrice a day. For school aged children, you can increase the serving size and their snacks should be given twice a day.
Make sure that their snacks are not high is sugar, salt or fat. Sweetened fruit drinks, iced tea and sugary drinks are not healthy, what you can do is give them freshly squeezed orange juice instead. Avoid giving them french fries, potato chips, choclate bars or nuggets, instead offer them apple slices, bananas, baby carrots or sweet potatoes.
Do not categorize foods as healthy and unhealthy, tell children that they can have "unhealthy" snacks once in a while. They can still eat junk foods and fast foods but instill in your child that there should be a limit because eating too much of it is not good for their health. This is to make sure that they do not crave them and go overboard once they have the freedom to choose their own snacks.
The best way to make sure that your child seeks healthy snacks is by setting an example. If your child eat fruits and vegetables, they should also see you eat fruits and vegetables. If they see you eat junk foods and fast foods, let them eat those foods as well.
Eating unhealthy foods in the presence of your child while telling them that it is not good for them will just given them the idea that once they grow older, they can eat junk foods and fast foods as much as they like, thus leading to obesity and other illness.
