Many moms detest the very mention of snacks, but if you choose the right ones, their benefits can go beyond a mom's wildest imagination. In fact, snacks can not only satisfy a child's psychological needs, but their bodies are also equally "craving" them during their growth and development period.
1. Snacks that are good for brain development
Nutrients needed for brain development: Fats rich in unsaturated fatty acids, glucose, protein, calcium, vitamins A, B, C, and E.
Typical examples: Nuts and seeds like walnuts, pine nuts, hazelnuts, pistachios, chestnuts, peanuts, black sesame seeds, sunflower seeds, melon seeds, and almonds. Have two to three types of these per week, one or two at a time, and switch them up often to keep things interesting for your baby.
But moms must remember to strictly control the portion size—about 20 grams each time is enough. Although nuts contain healthy fats rich in unsaturated fatty acids, plenty of fiber, B vitamins, and trace elements like zinc and magnesium, they are also relatively high in calories, so their intake should be limited.
In addition to these brain-boosting nuts, fruit is also essential. Blueberries are rich in antioxidants that can clear impurities from the body and improve memory. So, moms might want to keep blueberry jam or fresh blueberries on hand in the refrigerator. Also, bananas are rich in minerals and are known to be beneficial for brain health when eaten regularly.
If a child doesn't have fish or shrimp in their main meals, you can prepare roasted fish slices or seaweed for them to "gnaw on" during snack time. This will provide the calcium, protein, minerals, and B vitamins their brain needs.
2. Snacks that are good for bright eyes
Nutrients needed for eye health: Vitamins A, B, C, calcium, and protein.
Typical examples: Two or three slices of braised pork liver, a small cup of yogurt, or a few whole-wheat crackers with cheese and a glass of carrot-apple juice are all good choices. Alternatively, you could consider a snack combination like a boiled egg with an orange; a small piece of roasted sweet potato with a glass of soy milk; or a salad made with cucumber, tomatoes, pears, grapes, kiwis, etc. These are all snacks rich in vitamins A, B, and C.
Occasionally letting your child chew on foods like beef jerky, fish jerky, or shredded squid can also supplement their protein intake.
Here, the editor would like to remind moms about choosing chocolate. Many children are huge fans of chocolate, but when giving it to your child, moms need to be selective.
Only give your child a small piece of chocolate or candy each day. Sugary drinks and carbonated drinks should only be had on special occasions. As an alternative, allow your child to drink orange-flavored mineral water, which contains vitamin C and folic acid and can provide over 50% of the daily recommended amount of vitamin C. Of course, even better is a 150ml glass of fresh-squeezed fruit juice.
3. Snacks that are good for strong teeth
For a child's smile to be brighter, their teeth need to be strong, even, and white. Therefore, these nutrients for strong teeth are indispensable: calcium, phosphorus, magnesium, fluorine, protein, and vitamins A, C, and D.
Typical examples: Replace fried potato chips with baked ones, and try adding some fish floss in the middle. At the same time, you can prepare teething foods for your baby: half a boiled corn on the cob, a peeled apple to gnaw on, or a few peanuts and two small pieces of beef jerky to chew on, which will help strengthen your baby's little teeth.
If possible, you can even make snacks with your little one. For example, you can make fruit pudding with yogurt. Peel and pit oranges, grapefruits, kiwis, and fresh red dates, cut them into small pieces, and mix them into the yogurt. Because they participate in making it, the child will enjoy it even more.
4. Snacks that are good for smooth skin
Children's skin is naturally delicate and smooth. If you can supplement their nutrition through snacks, how delightful would it be to have a little one with rosy, pink cheeks! So, for good skin, you can't miss these nutrients: vitamin C, vitamin E, and beta-carotene.
Typical examples: Fruit is the perfect representative of this category of snacks. It's always a good idea to have a little of everything: oranges, apples, mangoes, pineapples, grapefruits, strawberries, papayas, and pears. And you certainly can't resist cherries, which are delicious and can help supplement iron.
Fiber-rich snacks, such as yogurt with malt, raisins, cereal, and milk; a small piece of roasted sweet potato; or a small bowl of papaya, lily bulb, and tremella soup, are nutritious, can prevent overeating, and also have the effects of promoting bowel movements, detoxifying, and nourishing the skin.
5. Snacks that are good for bone development
The term "bone development" is often heard by moms, and a clear sign of it is growth. If you want your child to be tall in the future, bone development is crucial. The most famous nutrient that affects bone development is calcium.
Typical examples: A homemade "seafood sandwich" is a great choice. Mix cleaned dried shrimp with sesame paste, fold a slice of whole-wheat or cornbread in half, and spread the "seafood paste" in the middle. In just a few simple steps, a calcium-boosting seafood sandwich is ready.
Cheese spread on calcium-rich cookies, a small bowl of yogurt with cereal and banana, or a fruit platter in the evening are also good snack options. For the fruit platter, it's best to have at least three different seasonal fruits at a time.
List of Healthy Snacks for Children
If parents are busy with work and can't prepare such detailed snacks for their children, the following are good choices. However, although these snacks are nutritious, they should still be consumed in moderation to avoid affecting their main meals.
Sunflower seeds: Can improve complexion. Sunflower seeds contain protein, fat, multiple vitamins, and minerals, with a particularly rich content of linoleic acid. Linoleic acid helps keep the skin tender and prevents dryness and age spots.
Peanuts: Can prevent skin diseases. The vitamin B2 rich in peanuts is one of the vitamins that is often lacking in the daily diet of our residents. Therefore, intentionally eating more peanuts can not only supplement the deficiency of vitamin B2 in the daily diet but also help prevent and treat chapped lips, red and itchy eyes, seborrheic dermatitis, and other diseases.
Walnuts: Can strengthen nails. Walnuts are rich in growth hormones that can make nails strong and less prone to cracking. At the same time, walnuts are rich in plant protein, which can promote nail growth. Regular consumption of walnuts helps nails to be strong and beautiful.
Red dates: Can prevent scurvy. The vitamin C content in red dates is very rich, and nutritionists call them "living vitamin C pills." If the diet lacks vitamin C, a person will feel tired and listless, and may even develop scurvy.
Cheese: Cheese is a "rich mine" of calcium, which can strengthen teeth. Nutritionists have shown that an adult eating 150 grams of cheese daily helps achieve the goal of "teeth that don't get old even as you age."
Fig: Promotes blood circulation. Figs contain a substance similar to aspirin that can thin the blood, increase blood flow, and thus ensure sufficient blood supply to the brain.
Pumpkin seeds and pistachios: Rich in unsaturated fatty acids, carotene, peroxides, and enzymes, moderate consumption can ensure sufficient blood flow to the brain, making a person feel energetic and radiant.
Sesame paste: Has the effects of blackening hair, moisturizing hair, and nourishing blood, making hair shiny and beautiful.
Raisins: Benefit qi, replenish blood, and improve complexion. But pay attention to hygiene.