By the age of 5 years children rely on snacks for up to half their energy needs. It is quite common for them to eat 6-8 times a day because of their small stomach volume. That’s why it appears they eat a series of snacks rather than meal during the day. Frustrating as it is for parents, it is also common for a child to finish their dinner, only to ask for more food 45 minutes later. Half a sandwich, tinned fruit, a smoothie or a banana, are ideal quick snacks to have on standby in situations like this.
Breakfast is a particularly important meal for children as it stimulates the brain to think efficiently. Breakfast eaters are better at problem solving, doing maths and remembering what has been taught in the classroom that morning. A breakfast of cereal, milk and a sliced banana is an excellent start. Or try the smoothie recipe below. Even if your child is running late one morning make sure they have something to eat in the car or on the bus. You guessed it – the banana is ideal.
Young children will prefer small “lunchbox bananas” to the larger banana; or just cut up a large banana into two – half for now and a half for later in the day. Speaking of lunchbox bananas, the banana is the ideal fruit for school lunches because they are easy to peel and don’t require refrigeration.
The starches and naturally occurring fruit sugars in bananas provide sustained energy and are the ideal fuel source for keeping children's mind and bodies active. By encouraging your child to snack on bananas, you’re also establishing life long healthy eating habits.
Keep the fruit bowl visible and topped up. Foods that are easily visible and easy to find will always be eaten in greater amounts than if they are out of the way. For the same reason, it is smart to keep the cookie jar/biscuit barrel out of sight.
The primary school years are an important time of mental and physical growth in meeting the demands of schoolwork and play. Children require a constant supply of energy for activity, play and growth.
As children become more independent in their food choice, teaching kids to snack well will help create the foundations for a lifetime of healthy eating habits.
1 Banana
150mL low fat Milk
1 tablespoon Milo® Powder
2 scoops low fat
vanilla yoghurt
Add all ingredients to a blender
and mix well. Add more ice for
a chilled smoothie.
(Vitamin B6, Protein, Fibre, Calcium,
Iron, Potassium, Vitamin C, slow release
carbohydrates)
| Nutrient | Amount | % daily needs |
|---|---|---|
| Energy kJ/Cal | 965 / 230 | N/A |
| Protein g | 10 | 50 |
| Fat g | 3.7 | N/A |
| Carbohydrate g | 39 | N/A |
| Fibre g | 2.2 | 12 |
| Calcium mg | 307 | 44 |
| Potassium mg | 776 | 34 |
| Iron mg | 2.3 | 10 |
| Vitamin C mg | 21 | 60 |
| Glycaemic Index | Low |
N/A = not applicable
mg = milligram
mcg = microgram
kJ = kilojoule
Cal = Calorie
