Snacks without excess

The enjoyment of sweets has its price. The negative health effects of excessive intake of sweets in children and adults are widely demonstrated, which favors obesity, hypertension, teething problems, diabetes and cardiovascular diseases, among other damages. However, "you cannot restrain a child from that typical enjoyment of his or her life stage," concedes nutritionist María Rita Pérez Silva, for whom the secret lies in knowing how to manage it and make the consumption of sweets an eventual and not habitual act within the daily diet.

In order not to succumb to temptation, it is advisable to learn to identify the healthiest options and avoid the most harmful. For the nutritionist María Rita Pérez Silva, homemade sweets with natural ingredients are always the best decision. However, there are some options for sale in markets, kiosks, cinemas and other places with certain nutritional contributions, "which do not apply to children under special diets and which can be consumed, as long as it is in moderation."

Cereals: Whether in a stick, box or sachet, they are rich in fiber and minerals such as phosphorus and magnesium. Muesli types are ideal because they are enriched with raisins, oatmeal, flaxseed and other nutritious ingredients.

Sachets with seeds: Almonds, sesame, hazelnuts and, especially walnuts, are rich in "good" fats, which prevent the risk of cardiovascular disease.

Dehydrated fruits: They are available in sachets of apricot, pineapple, dried apricots, plum, cambur, dates, etc. They retain all the vitamin properties of natural fruits, with the exception of vitamin C.

Chocolates: Although the best is dark chocolate (not mixed) because it is the one with the most antioxidants, the presentations in small pots, tubes or bars contain milk that provides calcium to the child, contribute to brain oxygenation and increased endorphins. Due to its high caloric content, it is advisable to eat one square a day.

Jellies: In a variety of colors, they are a source of protein and collagen.

Ice creams: The fruit ones are recommended (they contain more vitamins) instead of the creamy ones that, although they have the calcium in milk, are high in fat.


“Caramels, lollipops, chewing gums, commercial gummies, filled donuts, churros and pastry sweets, among others, are part of the so-called simple carbohydrates. They are empty calories, based on glucose, sucrose and fructose, which are highly harmful because the body is only capable of processing a small amount and the rest accumulates as adipose tissue. In addition to promoting obesity, the ease with which they stick to the teeth favors the formation of caries, "says the specialist, who recommends limiting the consumption of soft drinks and sachets, as well as bars and energy drinks.



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