TOP breakfasts and snacks

On holidays we break routines, make more plans outside the house, improvise more breakfasts and snacks... That's why we thought of several healthy alternatives to eat between hours:

FRUIT:

It is important that there is a piece of fruit in each breakfast/snack to reach the minimum of 3 servings/day. Whole fresh fruit, in Macedonian, as a yogurt topping, as a smoothie, etc.

DRIED FRUITS:

Nuts are foods rich in micronutrients and high in protein and healthy fats. We can offer them in cream/shredded/ground form. Avoid in the form of bars.

WHEAT BREAD WITH…

– Tomato + fresh cheese.
– Hummus, olive salad or vegetable pate.
– Min chocolate 85% cocoa.
– Peanut cream + banana slices.
– Avocado
– Canned bonito/mackerel/sardine or make natural pate.
– Tomato and olive oil.

NATURAL YOGURTS:

If dairy products are offered, they should be in their natural form (yoghurt, kefir, soya yoghurt…), without added sugars. If we want, we can make healthy “toppings” at home: puffed cereals with/without sugar, oats, fruit, dried fruit, cinnamon, homemade smoothies (yogurt + fruit),…

Pediatric dentists and nutritionists, when we evaluate current snack menus, we generally observe an excess of processed red meat (sweet ham and serrà), an abuse of white bread/toast as the only source of carbohydrates, a lack of daily fruit, an absence of supply of nuts from 3 to 9 years and very reduced in the 10-12 year range.

MONDAY:
Fruit + wholemeal bread with tomato, cheese and olive oil

TUESDAY:
Banana slices with peanut cream

WEDNESDAY:
Fruit + Wholemeal bread with hummus

THURSDAY:
Natural yogurt with pieces of fruit (or homemade smoothie) with oat flakes + hazelnut powder

FRIDAY:
Fruit + Wholemeal toast with 2 ounces of 85% dark chocolate