Kids Don't Snack!
Snacking is not just something "between meals". For kids, it can influence their energy, concentration at school, and what they reach for during the day when hunger strikes.
Snacking, a small interlude between main meals, has become a topic that parents, educators, and nutrition experts are increasingly interested in over the past few years. You might still remember the times when we, as children, brought snacks to school in a box, whether it was a slice of bread with butter and cheese or an apple from grandma's garden. Today, however, the reality looks different. Many children skip snacks, replace them with unhealthy alternatives, or older kids say they simply don't have time for them and would rather drink an energy drink. And that is a problem that has far greater consequences than it might seem at first glance.
Why do kids skip snacks, and what does it mean for their health, development, and performance at school?
Snacking is not just "something to eat"
Snacking is not just a way to fill the stomach between breakfast and lunch. For a growing child's body, it is a key source of energy and nutrients that help maintain concentration, support physical growth, and protect against health problems in the future.
According to studies, such as those from the American Academy of Pediatrics, regular snacks help children stabilize blood sugar levels, which is essential for their mental and physical performance. When a child skips a snack, it can manifest as fatigue, irritability, or an inability to concentrate on lessons, and that is something no parent or teacher wants.
Moreover, a child's metabolism is significantly faster than that of adults. Children need more frequent energy intake because their bodies are constantly growing – bones, muscles, brain, basically everything. When this intake is missing, the body starts to "steal" energy from other sources, which can lead to loss of muscle mass or weakened immunity. And that's just the beginning.
Why do kids skip snacks?
There are several reasons why kids skip snacks, so let's look at the most common ones.
- Time pressure: Mornings are chaotic, parents rush to work, and kids to school. Snacks often don't get prepared, or they are forgotten. The school schedule then leaves only a few minutes for snacks, which is not enough for a child to sit down and eat calmly.
- Lack of interest in "healthy things": Let's admit that fruit or whole grain bread with cottage cheese doesn't have the same appeal for kids as a chocolate bar or chips. If kids have a choice, they often reach for something quick and sweet, or they skip snacks altogether.
- Availability of unhealthy alternatives: Vending machines with sweets and fast food in schools or on the way home are tempting and convenient. A study published in the Journal of Nutrition Education and Behavior shows that children who have easy access to unhealthy snacks consume less quality food and more often skip healthy options.
- Unawareness and habits: Sometimes, kids simply aren't used to snacking because they don't see it as a priority at home. If parents skip snacks themselves, it will be hard for kids to be motivated to do the opposite.
What happens when kids skip snacks?
When a child regularly skips snacks, the effects manifest both immediately and long-term.
Short-term effects
Without snacks, blood glucose levels drop, leading to decreased energy and concentration. A study from the British Journal of Nutrition found that children who snack regularly perform better in memory and attention tests than those who skip snacks. When the brain doesn't get fuel, it simply "shuts down," and that's something no one wants at school.
Long-term effects
Regularly skipping snacks can lead to unhealthy eating habits that manifest in adulthood. For example, research from Pediatrics shows that children with irregular eating patterns have a higher risk of obesity because they later compensate for hunger with large portions of food or binge on sweets. Additionally, a lack of nutrients such as vitamins, minerals, or healthy fats can slow growth and weaken immunity.
Physical performance
Children who skip snacks have less energy for sports and movement. Muscles and bones need nutrients to grow and strengthen. Without regular energy intake, their development may slow down, which is especially problematic during times when the body is set for rapid growth.
How to bring snacks back into kids' lives?
When we know why snacking is important and what happens when it’s missing, we can look at what we can change. Here are a few tips that are practical and applicable in real life:
1. Quick but healthy snacks
You don't have to spend hours preparing. A few minutes is enough, and you're done. Great options include:
- whole grain bread with avocado and a slice of cheese or cooked ham,
- a handful of nuts and fresh fruit,
- yogurt with a bit of sugar-free muesli.
Snacks should contain both carbohydrates as an energy source and proteins for growth, ideally also some healthy fats for the brain.
2. Involve kids in preparation
When kids choose what to pack, there’s a greater chance they will eat it. Let them pick fruit or spread their own bread. A study from Appetite shows that children who participate in food preparation have a more positive relationship with food.
3. Make snacks attractive
Visual appeal matters! Cut fruit into pieces, make them into shapes, or pack snacks in colorful boxes. Kids eat with their eyes, and when it looks appealing, they are more likely to reach for it.
4. Create a routine
Snacks should have a fixed place in the daily routine, ideally one in the morning at school and another in the afternoon after returning home. Regularity helps the body and mind get used to food arriving at a certain time.
5. Educate – yourself and the kids
Explain to the kids simply and lovingly why snacks are important for them. Tell them, for example, that snacks are as essential for them as gasoline is for a car – without it, they won't get far. When they understand the "why," they will be more motivated.
Snacks are an investment in the future
Children who skip snacks may not notice a significant difference now, but their bodies do. Regular and balanced snacking is not just about surviving the morning at school. It’s a way to support their growth, health, and ability to learn.
It’s also good to remember that when kids snack healthily, we have a greater chance that they will carry these habits into adulthood, making it another good step towards a happier and healthier life.
Sometimes, a small change is enough, like adding an extra apple to the backpack in the morning, or if the child has never eaten it, trying to cut it into pieces in a bowl. And when it works, we can happily say that we did something for our children that will pay off for them one day.
And that is definitely worth it!
Jakub has been a lover of individual sports since childhood. He discovered the world of weights at the age of 14 and worked his way up to the title of Junior World Champion in classic bodybuilding. Today, he focuses on educating young athletes in the field of nutrition and, among other activities, works as a trainer for show business personalities.