Conscious Eating: Healthy Snacks Ideal for Back to School

This post is also available in: Português Español

By Dr. Catalina Silva
Nutritionist

With the start of the school year, it becomes essential to take care of our children’s diet. Children spend long hours at school, so, in addition to breakfast, lunch, and dinner, it is crucial to incorporate two daily snacks, totaling five meals.

This practice helps maintain energy levels, improve concentration, and reduce the risk of obesity and cardiovascular diseases in the future.

Establishing good eating habits is a shared task between family and school. Healthy snacks should provide between 150 and 250 calories, depending on the child’s age, and be appealing to young ones. Below are some examples of healthy snacks:

Fruits

A practical and delicious option. You can prepare apple compote with a touch of sweetener, vanilla, and cinnamon, offer ½ to ¾ cup of fruit salad, or assemble skewers with strawberries, bananas, grapes, among others.

Nuts

Ideal without salt, as they provide essential nutrients and energy.

Cereals

It is important to choose those with 0% added sugar and high in fiber, checking the nutritional label to avoid products that, despite claiming to contain “stevia,” may have hidden sugars.

Dairy

A yogurt or a glass of skim milk are also excellent options, recommended from the age of 2, unless there is a medical contraindication.

Sandwiches

Made with whole-grain bread, half a marraqueta, pita bread, or light sliced bread, accompanied by proteins such as turkey breast, fresh cheese, egg, cheese, or ricotta. They can be combined with preparations like chicken-bell pepper or chicken-avocado, using fat-free mayonnaise.

Homemade Recipes

There are numerous tasty and easy-to-prepare recipes that can even be made with the children. Examples include banana muffins, chickpea cookies, and “inkat” made with puffed quinoa and chocolate. A healthy alternative that can also become a family activity.

Although occasionally something that may seem “less healthy” (like cookies or chocolate) can be included, it is ideal not to offer it daily or associate it with rewards, avoiding creating emotional ties with junk food.

Additionally, it is essential to maintain proper hydration, preferring water over juices or sugary drinks. These habits should be encouraged not only during school but also during vacations, helping to ensure a balanced nutrition that contributes to the optimal development and well-being of our children.

Moreover, in a context where Chile leads obesity rates in South America and it is projected that by 2050, almost 60% of the world’s population will suffer from overweight or obesity, it is crucial to find ways to adopt a healthier diet.

Promoting balanced habits not only contributes to individual well-being but also helps address one of the main public health crises of our time.

1. Chickpea Cookies

Ingredients

• 1 cup of cooked chickpeas
• 2 tablespoons of peanut butter
• 1 banana
• 2 to 3 tablespoons of oat flour
• 1 teaspoon of baking powder
• Sweetener to taste
• Chocolate chips

Preparation

1. Blend all ingredients in a blender, except for the chocolate chips, which are added at the end. If the mixture feels too sticky, optionally add 2 or 3 tablespoons of flour (oat).
2. Then add the chocolate chips and mix gently. On a baking sheet lined with parchment paper or a silicone mat, spoon the dough and flatten slightly with a fork. Bake in a preheated oven at 180°C for 10 to 15 minutes.

2. Calugas

Ingredients

• 1 cup of dates
• 1 cup of nuts

Preparation

1. Soak the dates in hot water for 5-10 minutes, then drain. In a blender or food processor, combine the nuts (e.g., half a cup of almonds and half a cup of walnuts) and the soaked dates. Process until a sticky dough forms.
2. In a silicone mold (if not silicone, use parchment paper for easier removal), press the dough with your hands until it is about ½ to 1 cm thick (or you can make small balls). Refrigerate for at least 1 to 2 hours, then cut into caluga shapes.

3. Inkat

Ingredients

• 125 g of dark chocolate
• 1 tablespoon of coconut oil
• ¾ cup of puffed quinoa
• 1 pinch of sea salt

Preparation

1. Melt the chocolate with coconut oil, ideally using a double boiler (though a microwave can also be used). Once melted, add the puffed quinoa or puffed rice and stir.
2. In a mold or any container with edges (e.g., glass or plastic food storage containers), line with parchment paper and spread the mixture evenly (about 1 cm thick). Refrigerate for 60 to 90 minutes, and it’s ready.