Every parent wants their child to not only learn well in school, but also eat healthy and delicious meals. A good breakfast at home is essential, but a small snack in their backpack keeps their energy and mood up throughout the school day.
Packing a school backpack every morning may seem like a simple routine, but there's actually one small detail that has a huge impact on our children's energy and well-being: snacks!
In Spain, where school days can be long and busy, offering a balanced mid-morning snack is key to helping children stay focused, in a good mood, and performing at their best. But what exactly constitutes a good school snack?
✅ What's best for a school snack?
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Fruits and berries
🍎 Apple, 🍌 banana, 🍇 grapes or 🥭 mango pieces — natural sources of energy and vitamins.
Benefits: They improve digestion, provide energy and improve concentration.
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Nuts and dried fruits (in small quantities)
Almonds, walnuts, dates or dried apricots.
Benefits: They stimulate the brain and strengthen the immune system.
⚠️ Only if the child does not have allergies.
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Whole wheat crackers or rice cakes with seeds
Benefits: They satisfy without causing sugar spikes.
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Small sandwich or roll
Pita bread with chicken and cucumber, toast with cheese and parsley.
Benefits: balanced combination of proteins and carbohydrates.
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Yogurt or individual cheese
Choose natural, sugar-free yogurts or low-fat cheeses.
Benefits: calcium, protein and probiotics for digestion.
❌ What should you avoid?
There are very common temptations that seem harmless... but they are not:
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Packaged juices and soft drinks : They're full of sugar. Better to try water or unsweetened iced tea.
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Industrial cookies : contain trans fats, sugar and refined flours.
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Salty snacks (chips, worms) : low in nutrients, high in salt and additives.
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Industrial pastries (croissants, donuts) : they provide empty calories that cause energy spikes… and sudden drops.
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Chocolate and energy bars : lots of sugars disguised as “energy.”
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🎒 Practical tips for parents
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Use reusable and safe containers : easy for children to open, with no risk of leaks.
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Avoid foods that melt or stain (such as cocoa cream or sauces).
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Include a reusable water bottle , preferably in a side pocket of the backpack.
💡 A healthy snack is more than just food:
It's the love, energy, and support a child feels when they open their backpack. Good nutritional choices are key to their success and well-being.
It's a sign of love, a pause for well-being, and a boost of energy to continue learning, playing, and growing happily. With small daily choices, you can help your child develop healthy habits from an early age.
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