People’s perception of snacking mostly leads to unhealthy habits. This is because several consequences can arise if food or snacks are consumed excessively or are not nutritious. For example, obesity and diabetes.
For parents, you may realize the allure of snacks for children. Perhaps affection may lead you to want to indulge them by granting their requests. However, on the other hand, you are concerned about the consequences.
Now! The solution is to provide nutritious snacks that can help meet daily nutritional needs. Below are recommendations for nutritious snacks that you can make at home, read until the end, okay?
Daily Nutritional Needs of the Body
Before we continue, do you know what your daily nutritional needs are?
Many people may not be aware that each individual has daily nutritional requirements that need to be met. Now, in order to lead a healthy lifestyle, it’s important to ensure that our daily food intake meets the body’s nutritional needs.
If you’re not sure about your daily nutritional requirements, don’t worry because we’ll guide you on how to calculate them.
There are two main steps to follow. First, you can calculate your calorie needs using the Harris-Benedict formula or by using online calculators available on the internet. Second, you can calculate the nutrients according to the number of calories calculated earlier.
It’s important to note that nutrients are divided into macronutrients and micronutrients. The difference in proportions of each nutrient will affect the calculation of your daily nutritional requirements. Here are the formulas for daily nutritional requirements based on daily calorie intake.
The Needs of Macronutrients
- Protein: (10 – 15% x Totals of Daily Calorie Needs) : 4 ➜ 1 gram protein = 4 kcal
- Fat: (10 – 25% x Totasl of Daily Calorie Needs) : 9 ➜ 1 gram fat = 9 kcal
- Carbs: (60 – 75% x Totals of Daily Calorie Needs) : 4 ➜ 1 gram carbs = 4 kcal
Macronutrients are substances that the body needs in large amounts, such as carbohydrates, protein, and fats. Macronutrients are essential for maintaining bodily functions and carrying out daily activities.
The Needs of Micronutrients
Meanwhile, micronutrients are substances needed in small amounts, such as vitamins and minerals. For micronutrients, there is no exact calculation because they consist of various vitamins and minerals, each with its specific functions, so their consumption varies according to individual needs.
However, meeting the requirements for micronutrients is also crucial because they play a significant role in maintaining overall health. Deficiency in any micronutrient can lead to severe conditions, even life-threatening ones.
So, it’s essential for us to maintain and fulfill our daily nutritional needs.
Benefits of Snacking Time
Meeting daily nutritional needs isn’t just about main meals. Nutrition can also come from your homemade snacks because you can control the nutritional content of those snacks.
According to research published in the Journal Advance in Nutrition, snacks can contribute up to 10% of your daily calorie needs. So, don’t hesitate to give your children or partner some snacking time.
While snacking habits were previously seen as unhealthy, having nutritious snacking time can offer several benefits:
- Providing extra energy when several hours have passed between meals and blood glucose levels drop.
- Helping to curb your appetite to prevent overeating at the next meal.
- Offering additional nutrients when choosing specific snacks such as fresh fruits or nuts.
- Assisting in maintaining adequate nutrition if someone has a poor appetite but can’t consume whole meals, for example, due to illness.
Nutritious Snack Recommendations for the Family
After calculating daily nutritional needs and understanding the benefits of snacking time, it’s time to prepare nutritious snacks for your beloved children or partner! Here are some nutritious snack recommendations that you can make at home:
1. Homemade Granola Bar
Without an oven and additional sugar, this homemade granola bar can be your snacking time companion. Five simple ingredients you can use to make this granola bar include dates, almonds, oats, peanut butter, and maple syrup.
This snack is suitable for those who want to control sugar intake and appetite. It contains healthy fats and is rich in fiber, providing a longer-lasting feeling of fullness.
2. Popcorn
Derived from grains, popcorn is a healthy snack that contains high fiber. High-fiber grains can reduce the risk of heart disease, some types of cancer, and other health problems.
Compared to a serving of whole wheat bread, a serving of popcorn contains higher fiber. The condition for popcorn to be a healthy snack is not to add excessive flavorings.
3. Egg Salad Sandwich
Equally simple, you can make egg salad sandwiches with smaller portions as a healthy snack.
Egg salad contains various nutrients such as protein, fats, and vitamin B-12, which can help meet daily nutritional needs. For lower calories, you can reduce the use of mayonnaise and add other flavors with Dijon mustard.
4. Yogurt
Yogurt is one of the dairy products fermented using Lactobacillus bulgaricus and Streptococcus thermophilus bacteria.
Making yogurt one of your nutritious snack options is a great idea. The nutrients contained in yogurt include calcium and protein, along with B vitamins and minerals, including potassium, phosphorus, and magnesium.
5. Belcube Cheese
The Laughing Cow Plain Belcube cheese is a soft cheese snack in convenient packaging. Belcube cheese, which is high in calcium and protein, can help meet your daily needs.
It’s worth noting that each 1 cube contains 14 kcal. So, the amount consumed should also be monitored to avoid excessive intake. You can also find other snack creations made from cheese here.
6. Berry Smoothies
Berry smoothies can be a healthy snack and can be varied with various ingredients according to your taste.
If you want to get long-lasting morning energy, it is recommended to add more protein and oil sources such as nuts or dark chocolate to your smoothie.
However, if you’re looking for something refreshing before lunch or dinner, you can add more berries and almond milk for a fresh taste.
7. Nuts
Making nuts a healthy snack is a great idea. Nuts contain protein, fiber, and unsaturated fats needed by the body. Nuts are also affordable, easy to store, and easy to carry when you’re on the go.
One drawback of nuts is that some types may be high in calories. Therefore, it’s important to limit the portion size.
Those are some nutritious snack recommendations that you can serve for your beloved family. However, pay attention to each portion consumed to avoid excess calories.
