{"id":13287,"date":"2022-07-07T09:11:50","date_gmt":"2022-07-07T07:11:50","guid":{"rendered":"https:\/\/www.fondazionevalterlongo.org\/?p=13287"},"modified":"2022-07-07T09:11:50","modified_gmt":"2022-07-07T07:11:50","slug":"snacks-for-children-and-adolescents","status":"publish","type":"post","link":"https:\/\/www.fondazionevalterlongo.org\/en\/snacks-for-children-and-adolescents\/","title":{"rendered":"SNACKS FOR CHILDREN AND ADOLESCENTS"},"content":{"rendered":"
<\/div>

A mid-morning and afternoon snack should represent about 5-10% of the required daily calorie intake. They provide the necessary energy to stay attentive, which is especially important during the school term, and they allow children and teenagers to face the next meal with a healthy appetite.<\/p>\n

The following chart provides indications on how a snack should be made up: on the left there are the most common snack foods, and other healthier options to choose from<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
FOODS<\/strong><\/td>\nQUANTITIES (grams\/oz)<\/strong><\/td>\nMAXIMUN WEEKLY FREQUENCY<\/strong><\/td>\nSUGGESTED FREQUENCY<\/strong><\/td>\n<\/tr>\n
7-10 years old<\/td>\n11-14 years old<\/td>\n15-17 years old<\/td>\n<\/tr>\n
Slice of cake or packaged snacks<\/strong><\/td>\n30\/ 1<\/td>\n35\/ 1.2<\/td>\n40\/ 1.4<\/td>\n2\/7<\/td>\n0-1\/7<\/td>\n<\/tr>\n
How can they be substituted?<\/td>\nSeasonal fruit<\/td>\n150\/ 5.2<\/td>\n150\/ 5.2<\/td>\n150\/ 5.2<\/td>\n7\/7<\/td>\n3-4\/7<\/td>\n<\/tr>\n
Fruit bars<\/td>\n50\/ 1.7<\/td>\n50\/ 1.7<\/td>\n50\/ 1.7<\/td>\n2\/7<\/td>\n0-1\/7<\/td>\n<\/tr>\n
Nuts<\/td>\n15\/ 0.5<\/td>\n20\/ 0.7<\/td>\n30\/ 1<\/td>\n7\/7<\/td>\n3-4\/7<\/td>\n<\/tr>\n
Dark chocolate<\/td>\n20\/ 0.7<\/td>\n20\/ 0.7<\/td>\n40\/ 1.4<\/td>\n1\/7<\/td>\n1\/7<\/td>\n<\/tr>\n
Whole-wheat focaccia bread<\/td>\n40\/ 1.4<\/td>\n40\/ 1.4<\/td>\n80\/ 2.8<\/td>\n1\/7<\/td>\n0-1\/7<\/td>\n<\/tr>\n
Bread and jam<\/td>\n30\/ 1 + 10\/ 0.3<\/td>\n50\/ 1.7 + 10\/ 0.3<\/td>\n70\/ 2.4 + 20\/ 0.7<\/td>\n1\/7<\/td>\n0-1\/7<\/td>\n<\/tr>\n
Bruschetta with tomatoes and olive oil<\/td>\n30\/ 1 + 50\/ 1.7 + 3 (3<\/sup>\/4<\/sub> tsp)<\/td>\n50\/ 1.7 + 50 \/1.7 + 3 (3<\/sup>\/4<\/sub> tsp)<\/td>\n70\/ 2.4 + 50 \/1.7 + 3 (3<\/sup>\/4<\/sub> tsp)<\/td>\n2\/7<\/td>\n2\/7<\/td>\n<\/tr>\n
Freshly squeezed orange juice<\/strong><\/td>\n200\/ 7<\/td>\n200\/ 7<\/td>\n200\/ 7<\/td>\n2\/7 instead of fruit<\/td>\n2\/7<\/td>\n<\/tr>\n
How can it be substituted?<\/td>\nFruit and vegetable extracts<\/td>\n100\/ 3.5<\/td>\n150\/ 5.2<\/td>\n150\/ 5.3<\/td>\n4\/7 2\/7<\/p>\n

Instead of fruit<\/td>\n

2-3\/7<\/td>\n<\/tr>\n
Tea or herbal tea<\/td>\n250\/ 8.8<\/td>\n250\/ 8.8<\/td>\n250\/ 8.8<\/td>\n7\/7<\/td>\n2-3\/7<\/td>\n<\/tr>\n
Plant milk<\/td>\n200\/ 7<\/td>\n200\/ 7<\/td>\n200\/ 7<\/td>\n2-3\/7<\/td>\n2\/7<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

By following this chart, you can create different types of snacks. The quantities should be adjusted according to your child\u2019s age and body evaluation. Hot beverages, such as barley-based drinks and tea, can be added, restricting the sweetness provided by sugar, honey, and other sweeteners, in order to accustom our palates to real flavors, even when they are bitter! Lemon juice, cinnamon or bitter cocoa can be added to improve the drink\u2019s tastes.\u00a0<\/em><\/p>\n

EXAMPLES OF MID-MORNING SNACKS: <\/em><\/strong><\/p>\n

    \n
  1. Barley coffee or tea and fruit and nut bar.<\/li>\n
  2. Barley coffee or tea and whole-wheat rusks with low sugar jam.<\/li>\n
  3. Fresh seasonal fruit.<\/li>\n
  4. Nuts (walnuts, hazelnuts, pistachios, and almonds).<\/li>\n
  5. Fruit and vegetable extract with a tomato bruschetta (only when and where fresh tomatoes are available).<\/li>\n<\/ol>\n

    EXAMPLES OF MID-AFTERNOON SNACKS: <\/em><\/strong>\u00a0<\/em><\/p>\n

      \n
    1. Barley coffee or tea and dark chocolate.<\/li>\n
    2. Fruit and vegetable smoothie and whole-wheat focaccia bread (only where focaccia bread is available)<\/li>\n
    3. Fruit and vegetable smoothie and whole-wheat bread with tomatoes.<\/li>\n
    4. Fresh seasonal fruit.<\/li>\n
    5. Barley coffee or tea and vegan apple cake.<\/li>\n<\/ol>\n

      SOURCES<\/strong><\/p>\n

      (In: Prof Valter Longo, \u201cLa longevit\u00e0 inizia da bambini\u201d \u2013 \u201cLongevity Starts As Children\u201d. Milano: Vallardi, 2019)<\/p>\n","protected":false},"excerpt":{"rendered":"

      A mid-morning and afternoon snack should represent about 5-10% of the required daily calorie intake. They provide the necessary energy to stay attentive, which is especially important during the school term, and they allow children and teenagers to face the next meal with a healthy appetite. The following chart provides indications on how a snack … <\/p>\n

      Continue reading “SNACKS FOR CHILDREN AND ADOLESCENTS”<\/span><\/a><\/p>\n","protected":false},"author":24,"featured_media":13288,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"inline_featured_image":false,"footnotes":""},"categories":[12],"tags":[],"class_list":["post-13287","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"\nSNACKS FOR CHILDREN AND ADOLESCENTS - Fondazione Valter Longo<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fondazionevalterlongo.org\/en\/snacks-for-children-and-adolescents\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SNACKS FOR CHILDREN AND ADOLESCENTS - Fondazione Valter Longo\" \/>\n<meta property=\"og:description\" content=\"A mid-morning and afternoon snack should represent about 5-10% of the required daily calorie intake. 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