{"id":6388,"date":"2023-02-22T11:41:10","date_gmt":"2023-02-22T10:41:10","guid":{"rendered":"https:\/\/eat-life.fundesplai.org\/?p=6388"},"modified":"2023-02-27T17:09:40","modified_gmt":"2023-02-27T16:09:40","slug":"7-ideas-for-healthy-breakfasts-and-snacks","status":"publish","type":"post","link":"https:\/\/eat-life.fundesplai.org\/en\/7-ideas-for-healthy-breakfasts-and-snacks\/","title":{"rendered":"7 ideas for healthy breakfasts and snacks"},"content":{"rendered":"\n<p>Do you want ideas and tips to promote healthy and sustainable eating in your family&#8217;s everyday life? We offer some ideas to make children&#8217;s breakfasts and snacks more healthy.<\/p>\n\n\n\n<p>Recently, the Ministry of Consumer Affairs and the Gasol Foundation launched the <strong>#LoReconozco [I Admit it] campaign<\/strong>, which uses humour to promote healthy breakfasts and snacks at home. The initiative was born as a response to <strong>the problem of childhood overweight and obesity in Spain<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/youtu.be\/tP_0qxuBgWo\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><mark style=\"background-color:#7bdcb5\" class=\"has-inline-color\">WHY IS SUCH A CAMPAIGN NEEDED?<\/mark><\/strong><\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>According to<strong> <a href=\"https:\/\/www.aesan.gob.es\/AECOSAN\/docs\/documentos\/nutricion\/observatorio\/Brief_report_ALADINO_2019_NAOS.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">a study by the Spanish Agency for Food Safety and Nutrition (AESAN)<\/a><\/strong>, <strong>in Spain, 40.6% of children aged between 6 and 9 are overweight or obese<\/strong>. During pre-adolescence and adolescence, the figures follow the same line. In 2019, according to <a href=\"https:\/\/gasolfoundation.org\/pasos-study\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>a report by the Gasol Foundation<\/strong><\/a>, 34.9% of young people aged between 8 and 16 were overweight or obese.<\/p>\n\n\n\n<p><strong>The main factors<\/strong> behind being overweight or obese are <strong>physical activity, diet, sleep and emotional well-being<\/strong>. The #LoReconozco campaign aims at promoting healthy breakfasts and snacks to change this trend. According to the same<strong> <a href=\"https:\/\/gasolfoundation.org\/pasos-study\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gasol Foundation report<\/a><\/strong>, <strong>31.7% of young people and children regularly eat industrial pastries<\/strong>.<\/p>\n\n\n\n<p>#LoReconozco is an awareness-raising campaign <strong>aimed at families whose breakfast and snack eating habits are unhealthy or becoming unhealthy<\/strong>. The project emphasises that the first step is to recognise the need to improve in order to embark on a learning process.<\/p>\n\n\n\n<p>The campaign conveyed ideas such as respecting children&#8217;s time needs and avoiding rushing and pressure, especially when introducing new foods. Encouraging children to participate in planning and deciding about meals can also be very positive. It also recommends <strong>never to use food as a reward or punishment<\/strong>.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><mark style=\"background-color:#7bdcb5\" class=\"has-inline-color\">SMALL CHANGES TO EATING BETTER<\/mark><\/strong><\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>The Public Health Agency of Catalonia and the Catalan Department of Health have promoted several guides and documents along these lines, such as the guide and video &#8220;<strong><a href=\"https:\/\/salutpublica.gencat.cat\/web\/.content\/minisite\/aspcat\/promocio_salut\/alimentacio_saludable\/02Publicacions\/pub_alim_salu_tothom\/Petits-canvis\/materials\/fulletCanviAngles-copy.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Small changes to eat better<\/a><\/strong>&#8220;.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/youtube.com\/watch?v=Mk6Pf15xPFs\n<\/div><\/figure>\n\n\n\n<p>This guide makes recommendations on how to make our diet healthier. It recommends <strong>eating more fruit and vegetables, legumes and nuts, and leading a physically and socially active life<\/strong>, among other things. It also promotes drinking <strong>more water, eating wholemeal foods, consuming virgin olive oil and seasonal and local foods<\/strong>. Finally, it suggests reducing the amount of sugar and salt we consume, red and processed meat and ultra-processed foods.<\/p>\n\n\n\n<p>If you want to know more about this subject, we suggest you read &#8220;<a href=\"https:\/\/salutpublica.gencat.cat\/ca\/detalls\/Article\/Lalimentacio-saludable-en-letapa-escolar.-Edicio-2020\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Healthy eating at school. Guide for families and schools<\/strong><\/a>&#8221; (in Spanish). The guide provides a wide range of ideas for menus, lunches, snacks, adaptations for intolerances, allergies or diets without animal protein and much more.<\/p>\n\n\n\n<p>You can also take a look at the <strong><a href=\"https:\/\/escoles.fundesplai.org\/es\/blog-es\/comedor-escolar\/la-alimentacion-saludable-en-el-comedor-escolar-10-principios-basicos\/\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 basic principles of healthy eating in the school canteen<\/a><\/strong> (in Spanish) in this compilation by Fundesplai (Fundaci\u00f3 Catalana de l&#8217;Esplai).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><mark style=\"background-color:#7bdcb5\" class=\"has-inline-color\">7 IDEAS FOR HEALTHY BREAKFASTS AND SNACKS<\/mark><\/strong><\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p>Here are some <strong>healthy breakfasts and snacks<\/strong> to get you started on making the change. We have based our suggestions on the guide &#8220;<a href=\"https:\/\/salutpublica.gencat.cat\/web\/.content\/minisite\/aspcat\/promocio_salut\/alimentacio_saludable\/02Publicacions\/pub_alim_inf\/millorem_esmorzars_i_berenars\/mejoremos_desayunos_meriendas.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Improving children&#8217;s breakfasts and snacks<\/strong><\/a>&#8221; (in Spanish) from the Public Health Agency of Catalonia.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"853\" height=\"1024\" src=\"https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Copia-de-7_Idees_EsmorzarsBerenars_Saludables-2-853x1024.png\" alt=\"\" class=\"wp-image-6514\" srcset=\"https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Copia-de-7_Idees_EsmorzarsBerenars_Saludables-2-853x1024.png 853w, https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Copia-de-7_Idees_EsmorzarsBerenars_Saludables-2-417x500.png 417w, https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Copia-de-7_Idees_EsmorzarsBerenars_Saludables-2-768x922.png 768w, https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Copia-de-7_Idees_EsmorzarsBerenars_Saludables-2-1280x1536.png 1280w, https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Copia-de-7_Idees_EsmorzarsBerenars_Saludables-2-300x360.png 300w, https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Copia-de-7_Idees_EsmorzarsBerenars_Saludables-2-500x600.png 500w, https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Copia-de-7_Idees_EsmorzarsBerenars_Saludables-2.png 1500w\" sizes=\"auto, (max-width: 853px) 100vw, 853px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Fresh fruit<\/strong> of the season<\/li>\n\n\n\n<li><strong>Wholemeal bread sandwich<\/strong> filled with cheese, omelette, hummus, tapenade or other vegetable \u201cpat\u00e9s\u201d. We suggest you read \u201c<strong><a href=\"https:\/\/eat-life.fundesplai.org\/en\/24-alternatives-to-cold-meat-sandwiches\/\" target=\"_blank\" rel=\"noreferrer noopener\">24 alternatives to cold meat sandwiches<\/a><\/strong>\u201d to get inspired.<\/li>\n\n\n\n<li><strong>Cornflakes<\/strong>, oats, muesli or puffed rice (no added sugars).<\/li>\n\n\n\n<li><strong>Milk or natural yoghurt <\/strong>(no added sugars) with muesli or fresh fruit.<\/li>\n\n\n\n<li><strong>Unsalted nuts <\/strong>(walnuts, almonds, hazelnuts, etc.).<\/li>\n\n\n\n<li><strong>Vegetables:&nbsp;<\/strong>tomatoes, carrot sticks, cucumbers, aubergine cream, etc.<\/li>\n\n\n\n<li><strong>Milkshakes <\/strong>and smoothies with fresh fruits and nuts.<\/li>\n<\/ol>\n\n\n\n<p><strong>Other tips<\/strong>: avoid fruit juices and accompany breakfasts and snacks with water, always dress toast and sandwiches with olive oil, and above all, try to <strong>eliminate ultra-processed foods, added sugars and cold meats<\/strong>.<\/p>\n\n\n\n<p>These are just a few tips to promote healthy habits in children and adolescents. Do you know more? Come to the <strong><a href=\"https:\/\/menjaactuaimpacta.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">Menja, Actua, Impact<\/a><\/strong>a exhibition and discover many more tricks and solutions to tackle unhealthy eating habits.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want ideas and tips to promote healthy and sustainable eating in your family&#8217;s everyday life? [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":6518,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[98],"tags":[233,236,467,194,234,235,523,229],"class_list":["post-6388","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-7-ideas-for-healthy-breakfasts-and-snacks","tag-breakfast","tag-food-en-2","tag-food","tag-healthy-breakfasts","tag-healthy-snacks","tag-recipes-en","tag-sustainability"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 ideas for healthy breakfasts and snacks<\/title>\n<meta name=\"description\" content=\"Discover 7 ideas for healthy breakfasts and snacks. 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We offer some ideas to make children&#039;s breakfasts and snacks more healthy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/menjaactuaimpacta.org\/recursos\/eat-life-7-idees-per-a-esmorzars-i-berenars-saludables\/\" \/>\n<meta property=\"og:site_name\" content=\"EAT: LIFE\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-22T10:41:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-27T16:09:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/eat-life.fundesplai.org\/wp-content\/uploads\/2023\/02\/Portada_EsmorzarBerenarSaludable_MenjaActuaImpacta-1-2.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1373\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rafael Gonzalez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rafael Gonzalez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/menjaactuaimpacta.org\\\/recursos\\\/eat-life-7-idees-per-a-esmorzars-i-berenars-saludables\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/eat-life.fundesplai.org\\\/en\\\/7-ideas-for-healthy-breakfasts-and-snacks\\\/\"},\"author\":{\"name\":\"Rafael Gonzalez\",\"@id\":\"https:\\\/\\\/eat-life.fundesplai.org\\\/#\\\/schema\\\/person\\\/aaccd1b34ad21be52c96a8a45c7f7a09\"},\"headline\":\"7 ideas for healthy breakfasts and snacks\",\"datePublished\":\"2023-02-22T10:41:10+00:00\",\"dateModified\":\"2023-02-27T16:09:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/eat-life.fundesplai.org\\\/en\\\/7-ideas-for-healthy-breakfasts-and-snacks\\\/\"},\"wordCount\":664,\"image\":{\"@id\":\"https:\\\/\\\/menjaactuaimpacta.org\\\/recursos\\\/eat-life-7-idees-per-a-esmorzars-i-berenars-saludables\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/eat-life.fundesplai.org\\\/wp-content\\\/uploads\\\/2023\\\/02\\\/Portada_EsmorzarBerenarSaludable_MenjaActuaImpacta-1-2.jpeg\",\"keywords\":[\"7 ideas for healthy breakfasts and snacks\",\"breakfast\",\"food\",\"food\",\"healthy breakfasts\",\"healthy snacks\",\"recipes\",\"sustainability\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/eat-life.fundesplai.org\\\/en\\\/7-ideas-for-healthy-breakfasts-and-snacks\\\/\",\"url\":\"https:\\\/\\\/menjaactuaimpacta.org\\\/recursos\\\/eat-life-7-idees-per-a-esmorzars-i-berenars-saludables\\\/\",\"name\":\"7 ideas for healthy breakfasts and snacks\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/eat-life.fundesplai.org\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/menjaactuaimpacta.org\\\/recursos\\\/eat-life-7-idees-per-a-esmorzars-i-berenars-saludables\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/menjaactuaimpacta.org\\\/recursos\\\/eat-life-7-idees-per-a-esmorzars-i-berenars-saludables\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/eat-life.fundesplai.org\\\/wp-content\\\/uploads\\\/2023\\\/02\\\/Portada_EsmorzarBerenarSaludable_MenjaActuaImpacta-1-2.jpeg\",\"datePublished\":\"2023-02-22T10:41:10+00:00\",\"dateModified\":\"2023-02-27T16:09:40+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/eat-life.fundesplai.org\\\/#\\\/schema\\\/person\\\/aaccd1b34ad21be52c96a8a45c7f7a09\"},\"description\":\"Discover 7 ideas for healthy breakfasts and snacks. 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