Creative and healthy snacks for schoolchildren during breaks
No problem with these creative and healthier snack ideas, because not only do they taste good, they are also little power packs.
Calcium is an essential building block for the growth and development of children. The mineral is particularly needed in the early years of life to promote strong bones and healthy teeth. But calcium is not only important for the skeleton – it also plays a crucial role in muscle and nerve function. In this blog post, you can find out how to provide your children with plenty of calcium!
The German Nutrition Society recommends between 800 mg and 1100 mg a day for children – depending on their age. That sounds a lot at first, but the good news is that there are many different foods that contain calcium. It is therefore quite easy to cover the daily requirement with a healthy, fresh diet. Dairy products are probably the best known, but plant-based alternatives are also a good source of calcium. Let’s take a look at the best sources of calcium.
Milk and dairy products: Milk, yoghurt, cheese and quark are among the best known and most frequently consumed calcium-rich foods. A 250 ml glass of milk contains around 300 mg of calcium, which already covers around a third of the daily recommendation for children. Hard cheeses such as Parmesan or Emmental are also particularly rich in calcium – 100 g contain up to 1000 mg.
Green vegetables: In addition to dairy products, green leafy vegetables such as kale, broccoli, spinach and pak choi are an excellent plant-based source of calcium. A 100g portion of cooked kale, for example, contains around 150 mg of calcium. A little trick: turn greens into creamy soups – these are often more popular with children than “pure” vegetables.
Almonds: These nuts are not only a good source of healthy fats, but also contain a lot of calcium. 100 g of almonds provide around 250 mg of calcium. They are therefore an ideal snack for in-between meals and also keep you full for a long time. They can also be easily integrated into the diet in muesli, as a topping on casseroles or as (homemade) nut bars. Caution: Small children should be given ground almonds rather than whole ones to prevent them from choking.
Plant drinks: Plant-based drinks are a good alternative for children who do not eat or drink dairy products. Many plant-based drinks such as soy, almond or oat milk are enriched with calcium and can also contribute to the daily calcium supply. Plant-based drinks are great for smoothies or as a base for pancakes. This way you can serve your kids a calcium-rich meal without using cow’s milk.
Liquid Calcium with Magnesium
*Calcium and vitamin D are needed for healthy growth and development of bones in children. Additionally, magnesium, vitamin K, and zinc support the maintenance of healthy bones.
Finally, we have a few tips to make it even easier to provide your children with calcium in everyday life:
No problem with these creative and healthier snack ideas, because not only do they taste good, they are also little power packs.