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How to crack the snack

Summer holidays are well and truly over and we are slowly gearing up to the return of our usual hectic schedule. The daily to-do list of many people will also include preparing school snacks for their kids. The importance of snacks can’t be stressed enough. Not only are they crucial for healthy development, but they also help your kids adopt regular dietary habits. Are you stuck for ideas for what to put in your kid’s lunch box fearing that whatever you prepare will be brought back home untouched? Or that your child will happily give their snack a miss in favour of unhealthy sweets from a school vending machine or canteen? We have some great tips for tasty snacks meeting the requirements for a balanced diet that your kids will love.

Snacks for adults

And how about you? Do you remember to include snacks into your daily diet? They will curb your hunger between main meals and boost your energy to keep you going all day. By skipping or postponing snacks, you will end up feeling hungry and you are also at risk of overeating when you finally get home and make a beeline straight for the fridge. This can then result in digestive problems and obesity.

Snacks for kids

Snack planning should take into account the age of the child. A sporty 12-year old boy will have different dietary requirements than a girl that spends most of her time in front of the TV. Invite your child to help with the snack preparation. It will help them learn about healthy options.

Tips for school snacks

School snacks don’t have to be complicated. Try making a sandwich from dark bread with curd-cheese spread and a slice of ham or cheese, garnished with cucumber or carrot slices. Children’s need for carbohydrates (in the form of suitable types of bread) is greatest in the morning as the carbs help them concentrate. You can also add some nuts or dried fruit in their lunch box. Not only will it make their snack more appetising, but it will also make it healthy and balanced. The best afternoon snacks are unsweetened yoghurts, milk-based drinks or home-made cereal bars. For even a greater variety, add an apple, peach, orange or any other fruit that your child likes.

snack for children

Keeping your kids hydrated

Keeping your kids hydrated is very important. Children between 4 and 7 years of age should drink about 1.6 litres of fluids (mainly water) a day. In older children (13-15 years) the recommended daily intake goes up to 2 litres. Try to resist giving your children sweetened drinks, tea with too much sugar or high volumes of undiluted fruit juice. Your child should drink regularly throughout the day and shouldn’t wait until they are thirsty.

More tips for healthy nibbles

Take one apple and cut it into quarters. Sprinkle some cinnamon on top and add some raisins and walnuts. You can also mash one banana together with ground poppy seeds that are a perfect source of calcium. The fruit prepared in this way can then be accompanied by a dollop of natural yoghurt (with no added starch or sugar).

Do you love spreads? They are so quick and easy to make that busy mums will definitely appreciate them.

Take one tub of cottage cheese and mix it with natural cream cheese. Add sliced radish, red pepper and chopped chives. You can also add some high-quality chicken or turkey ham chopped into small pieces. The beauty of this recipe is that you can be as creative as you like when it comes to additional ingredients – the range is endless: leek, tuna, basil, cooked sweet corn, cherry tomatoes, hard-boiled eggs or even some freshly crushed garlic if you are not planning any socialising.

pomazanka syr cottage

A snack doesn’t always have to involve bread or pastries. Porridge, rice or delicious millet mash topped with fruit, nuts or chia seeds are also very good alternatives.

Why are snacks important?

Even as adults, we shouldn’t skip regular snacks. We tend to skimp on them because we can’t be bothered with their preparation, either due to our laziness or lack of time. Why not prepare your snack in the evening when you are in no hurry and you have all the ingredients at hand?

A mid-morning snack acts as prevention to obesity. You will also be much less likely to overeat thoughtlessly between the meals. Research suggests that those who tend to skip snacks are prone to nibbling throughout the day which then has a negative impact on their health and figure. Going without food for more than 4 hours leads to a drop in blood sugar levels resulting in decreased levels of energy. You might feel tired, irritable and less able to concentrate. Your mental and physical performance will suffer too.

Tips for snacks for adults

Dried meat

Dried meat or jerky is a very handy companion for those on a diet and for building up muscle mass. You will fall in love with its amazing flavour and crunchiness. Why not keep a packet of jerky in your bag or handbag to come to your rescue after a busy day at work or a tough workout in the gym? The flavoursome jerky fits perfectly in the KetoDiet protein diet plan, but you can also enjoy it when not on a diet.

dried meat jerky


Nuts, rich in protein and unsaturated fatty acids, are a perfect healthy snack. You can choose from a wide variety: almonds, cashew nuts, hazelnuts or walnuts. They are very handy so you can have them with you all the time. Note: Peanuts are not classed as nuts.

Pea crisps

Even vegetable or amaranth crisps are not really a healthy alternative. They still contain a lot of calories and are high in fat and salt. Double check whether they have been prepared using vegetable oil, but make sure it’s not palm oil. Pea crisps with a minimum amount of salt and fat are not too calorific and of all the different types of crisps they are the best choice for those moments when you’re feeling a bit peckish.

Curd cheese dessert

Chop a strawberry protein bar into chunks and mix them with some curd cheese. Add a teaspoon of desiccated coconut and a tablespoon of chia seeds. You can add a bit of honey for a sweeter taste.

Protein chia pudding

Make yourself a protein drink with your favourite flavour, add some chia seeds and your favourite fruit. Leave to stand for at least 1 hour for the chia seeds to expand with absorbed water.

Protein balls

Portion: 12 balls

Preparation time: 15 min

protein balls

For 12 balls you will need:

80g desiccated coconut, 1 ripe banana, cinnamon powder, 10g Dutch-processed cocoa, 2 tablespoons of peanut butter, 1 portion KetoDiet protein powder, 1 flavouring tablet – Cookie

Method: Mix together 60g coconut, the mixed or mashed banana, cocoa, peanut butter and protein. Add some cinnamon and sweeten with stevia if you wish, otherwise the flavouring tablet should be sufficient. Take a small amount of the mixture at a time and roll it into a ball and then roll in the extra coconut. Enjoy a guilt-free snack!

Protein biscuits

Portion: 8 pieces

Preparation time: 30 min

Ingredients: 50g oats, ½ banana, 1 egg white, 1 teaspoon of dark cocoa, 27g protein powder, a pinch of cinnamon powder or ginger bread spices, water, 1 flavouring tablet – Banana (optional)

Put the oats in a mixer and mix gently so that there are still some whole oats left. Mash the banana and mix everything together with the rest of the ingredients. Carefully add a few drops of water to make a thick mixture for shaping. Take a small amount of the mixture at a time and shape it into biscuits. Place the biscuits on a baking tray lined with baking parchment. Bake for about 20 minutes at 150°C.

Alternatively, you can grab our KetoDiet protein bars.

And one last tip: When you are preparing a snack for your kids, why not make a portion for yourself as well? You’ll save yourself time and hassle!

Author: Martina Dvořáková

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