Diet

Are snacks essential?

Reason #1: to complete the previous meal

A snack should be chosen according to the daily portions included in Canada’s Food Guide. Therefore, snacking is part of the daily menu. For example, Emile is not very hungry for breakfast. He only drinks a little of milk. For his morning snack, the adult should give him foods from the food groups that were not included in his breakfast (Fruits and vegetables, grain products and meat and alternatives).

Reason #2: to sustain hunger

Also, the meal and snacks' schedule will have an impact on the choice of foods, knowing that each food group gives different vitamins and minerals that are necessary to the good functioning of the body and that each group provides either carbohydrates, lipids or proteins. Snacks will help your child wait for their next meal. Therefore, the delay between the snack and the meal will affect its composition. If the delay is small (less than 2 hours), the snack will be mainly (not only) composed of foods that contain carbohydrates that sustain hunger for shorter periods of time. If so, Emile could have a snack of ground sunflower seeds and fruits' muffin bits. If he has to wait for a long time (more than 2 hours), his snack will be more substantial and will contain proteins to sustain the hunger and energy of your child a bit longer. In that situation, Emile could eat a boiled egg with crackers and pieces of fruits.

Food groups

Carbohydrates

Soothe hunger for short periods of time

Lipids

Soothe hunger longer

Proteins

Soothe hunger longer

Fruits

X

 

 

Grain products

X

 

 

Dairy Products

X

X

X

Meat and alternatives

 

X

X

Ideas for sustaining and nutritious snacks
  • Fruits and cinnamon sauce;
  • Cranberries bread and milk;
  • Carrots and cinnamon bread and enriched soy beverage;
  • Whole-grain crackers and cheddar cheese;
  • Whole-grain pita and tofu or legumes spread (variation: chick peas, white beans, etc.);
  • Tortillas and chicken or tuna spread;
  • Crackers with cream cheese and fruit purée;
  • Rice cakes with cream cheese and fruit purée;
  • Bagel and cream cheese;
  • English muffin with apple and pear purée and enriched soy beverage;
  • Rolled tortillas with cream cheese and grated carrots;
  • Toast with fruit purée and milk;
  • Homemade oat cookies and milk;
  • Whole-grain carrot cookies and milk;
  • Apple crisp and milk (variations: rhubarb and blueberry or strawberries and pear, etc.)
  • Muffins and enriched soy beverage (variations: pear and apple or blueberry and apple sauce or grated carrots or peaches and dried cranberries, strawberries and blueberries, etc.);
  • Dry cereals and chocolate milk or enriched soy beverage;
  • Fruity cereal bar and milk;
  • Date squares and fortified soy beverage;
  • Mixture of soft tofu and yogurt and frozen fruit.

Source consulted in August 2012

Health Canada. Canada's Food Guide


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