Preetam
Snacks
Hello,
My 7 years old son has a BMI of 28. He eats sweets and industrial snacks very often and I would like to know which healthy snacks could I give him instead in order to reduce his calorie intake.
Sharon Scott
2
votes(Highest rated answer)
Hi Preetam,
Thanks for your question. It can be quite challenging with so many snacks on offer to our children. I believe it is important to make food fun for our kids and it is important to ensure they don't feel deprived, there are so many fantastic alternatives we can offer and be safe in the knowledge that we are providing our children with nutrient dense foods to support them while they grow and flourish.
There are an number of ways we can support this.
Offering new healthy alternatives as you have requested. Balancing snacks with a source of protein and carbohydrate should offer support in keeping you son fuller for longer and reducing the urge to reach for more sugar based foods. Eating a sugary snack or drink will create a spike in blood sugar levels, and what goes up must come down, which may lead to reaching for more sugar - this is known as the 'blood sugar rollercoaster'.
To get off the blood sugar rollercoaster we want to support balancing those blood sugar levels all day long.
A few ideas for healthy snacks are, hummus and oatcakes, fresh fruit salad and yogurt (Greek is a great option), mixed fruit and nuts, darker chocolate tends to be lower in sugar and if your son enjoys it a couple of squares along with some protein such as nuts can be a healthier alternative. You can get creative in the kitchen and try making a nut and seed dark chocolate bar. Opting for wholemeal pitta pockets with a protein based filling such as tuna and cucumber, egg and cress or cheese and tomato may also provide a healthy alternative to sugar laden snacks.
Other factors to consider:
Keeping hydrated. Water is a great option and you can get your son involved and add fresh fruits such as melon balls, cucumber chunks or watermelon slices to add some flavour and goodness without the sugar hit.
Ensuring meals are balanced with a good source of protein and carbohydrate as well as good fats to support blood sugar balance and eating frequently (every 2.5-3hrs).
Best Wishes
Sharon
Thanks for your question. It can be quite challenging with so many snacks on offer to our children. I believe it is important to make food fun for our kids and it is important to ensure they don't feel deprived, there are so many fantastic alternatives we can offer and be safe in the knowledge that we are providing our children with nutrient dense foods to support them while they grow and flourish.
There are an number of ways we can support this.
Offering new healthy alternatives as you have requested. Balancing snacks with a source of protein and carbohydrate should offer support in keeping you son fuller for longer and reducing the urge to reach for more sugar based foods. Eating a sugary snack or drink will create a spike in blood sugar levels, and what goes up must come down, which may lead to reaching for more sugar - this is known as the 'blood sugar rollercoaster'.
To get off the blood sugar rollercoaster we want to support balancing those blood sugar levels all day long.
A few ideas for healthy snacks are, hummus and oatcakes, fresh fruit salad and yogurt (Greek is a great option), mixed fruit and nuts, darker chocolate tends to be lower in sugar and if your son enjoys it a couple of squares along with some protein such as nuts can be a healthier alternative. You can get creative in the kitchen and try making a nut and seed dark chocolate bar. Opting for wholemeal pitta pockets with a protein based filling such as tuna and cucumber, egg and cress or cheese and tomato may also provide a healthy alternative to sugar laden snacks.
Other factors to consider:
Keeping hydrated. Water is a great option and you can get your son involved and add fresh fruits such as melon balls, cucumber chunks or watermelon slices to add some flavour and goodness without the sugar hit.
Ensuring meals are balanced with a good source of protein and carbohydrate as well as good fats to support blood sugar balance and eating frequently (every 2.5-3hrs).
Best Wishes
Sharon
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