Why you should avoid giving snacks to children every day: an expert's opinion

Obviously, the problem doesn't arise from the occasional indulgence in a processed snack. The crux of the matter arises when these products become a habit and become part of our children's daily diet (to the detriment of fruits, vegetables, and other valuable foods). Rich in refined sugars, fats, and salt—the famous—and infamous—taste triad—if consumed daily, they can, over time, lead to health problems such as childhood obesity, diabetes, and tooth decay.

These ultra-processed products fail to educate young people about proper nutrition or the most authentic, genuine, and simple flavors, precluding them from discovering raw ingredients and the value of meal preparation.

With the help of expert biologist and nutritionist Simone Gabrielli, we'll explore the reasons why it's best to limit their consumption, what happens to a child's body if they eat them every day, and how to replace them with healthier snacks that are just as easy to make at home. Finally, we'll discover how to read supermarket labels to choose the best option.

Why you should limit packaged snacks

"Contrary to popular belief, a single serving of a processed snack doesn't contain a disproportionate number of calories: it often ranges between 100 and 200 kcal, an energy intake in line with the needs of a snack," Gabrielli immediately points out. The real problem lies in its high energy density—a lot of calories concentrated in a very small amount of weight—and, above all, its highly unbalanced nutritional profile.

Let's analyze in detail the reasons why they should not be a daily choice:

• Excessive free sugars; the World Health Organization recommends limiting added sugars to a minimum. Daily excess increases the risk of tooth decay, obesity, and alters insulin sensitivity from a young age.
• High saturated fat content: Refined vegetable oils high in saturated fat are often used to extend shelf life and improve texture. Continued consumption negatively affects blood lipid parameters;
• fiber deficiency: fiber content is almost always negligible, while fiber is essential for intestinal health, microbiota nutrition, and glycemic response management;
• poor micronutritional value: these are foods that are high in calories but nutritionally "empty", therefore lacking vitamins, mineral salts and antioxidants essential for growth;
• excess salt (sodium): even sweet snacks are added with salt to enhance flavours and for preservation purposes, contributing to exceeding the recommended daily intake;
• Low satiating power: Low in water and fiber and rich in simple, rapidly absorbed sugars, snacks are digested quickly. The feeling of satiety fades after a short time, leading children to seek out other foods;
• Taste alteration and "hyperpalatability": the carefully crafted industrial combination of sugars, fats, and salt accustoms the palate to extremely intense flavors. As a result, the child will struggle to appreciate the more delicate and complex natural flavors of fruits, vegetables, or plain bread.
• Lack of food education: Always offering packaged products conveys the idea that food is something simply "ready-made," preventing children from discovering the raw materials and the value of meal preparation.

To provide accurate information and avoid unwarranted alarmism, it's important to debunk two common misconceptions online. The first concerns additives: they are not poisonous. All food additives approved by the European Union (E-marks) are subjected to stringent safety controls by EFSA, the European Food Safety Authority, which is responsible for providing scientific advice and assessing all risks associated with the food supply chain.

Many of these are completely harmless or even beneficial: for example, ascorbic acid (E300) is nothing more than vitamin C used as an antioxidant. "Demonizing a product just because it contains additives makes no sense from a scientific standpoint: what matters is the individual ingredient, the quantity, and the overall frequency," explains the nutritionist.

The second myth concerns refined flours, such as 00 or 0, which are not harmful in themselves. These are simply products without the outer bran and germ, which still contain complex carbohydrates and a fair amount of protein. "It's certainly preferable to consume whole grain flours for their fiber and micronutrient content, but refined flours, included as part of a varied diet, are not dangerous," reassures the expert.

How to read the label of a commercial snack

If, for reasons of time or convenience, we're forced to buy packaged snacks, it's important to learn how to navigate the supermarket aisles and correctly decipher the labels on these products. Here's what to pay particular attention to:

• Check the order of ingredients; they are listed in decreasing order of quantity. If sugar, glucose-fructose syrup, or vegetable oils are listed in the first two or three places, the product is seriously unbalanced.
• Pay attention to sugars in the nutritional table: aim for products that have the lowest possible sugar content per portion (ideally under 5-7 g per piece);
• Check saturated fat: Compare brands and choose the one with the lowest saturated fat per 100g per serving;
• Look for fiber: choose snacks that state at least 3 g of fiber per 100 g of product.

Ideas for preparing practical and healthy snacks for children

Let's start by clarifying a fundamental point: "homemade" doesn't automatically mean "low-calorie" or "healthy." If we make a homemade cake using large amounts of refined sugar and butter, nutritionally speaking, we'll end up with a food with the exact same limitations as a packaged snack: too many free sugars and too much saturated fat.

The substantial difference lies not in the presence of plastic packaging, but in the quality of the ingredients, the proportions, and the frequency of consumption. The secret lies not in overturning those traditional recipes rich in sugar and butter, which we consume occasionally and without overdoing the portions, but in choosing preparations that are already balanced at the source: simple recipes that exploit natural flavors (like lemon zest or cinnamon) and use very little sugar in the original mixture, without resorting to synthetic sweeteners.

Here are just a few examples of low-sugar, low-fat cakes and muffins:

• Yogurt and cinnamon muffins; these are made by whisking together 2 eggs with a little whole-grain sugar (for example, 40-50 g for 12 muffins, so a negligible amount per serving), 100 g of plain Greek yogurt (which provides structure and moisture without the need for massive amounts of fat), type 1 or whole-wheat flour, a drizzle of delicately flavored extra virgin olive oil, and a pinch of ground cinnamon. If desired, you can also add fresh blueberries or almond flakes to the batter for an additional dose of healthy fats.
• Carrot or apple bundt cake: use finely grated carrots or apple pieces in the batter. The fiber in the vegetables or fruit keeps the cake moist, allowing for minimal sugar and a low fat content.
• Ricotta and bitter cocoa plumcake: fresh cow's milk ricotta replaces most of the fat and creates the structure of the dessert; it is combined with a little bitter cocoa powder (or dark chocolate chips) and a minimal amount of sugar for a result that is equally delicious and more filling and satisfying than any industrial snack.

Alternatives for balanced snacks (savory and sweet)

Children's snacks don't always have to be cake or a sweet baked good. Varying them with simple, fresh, and even savory options helps break the sweet tooth and ensures a complete nutrient intake, increased satiety, and glycemic stability.

Quick and savory snacks

• Whole wheat bread with oil and tomato: the classic Mediterranean snack, typical of childhood for many generations of adults. The bread provides slow-release carbohydrates, the extra virgin olive oil provides monounsaturated fats, and the tomato provides hydration, fiber, and vitamins.
• bread and fresh ricotta (or light spreadable cheese): combines the energy content of cereals with the protein and calcium component of fresh dairy products;
• Whole wheat bread with hard-boiled or scrambled egg: excellent source of high-biological-value protein and fats that help satiate the senses, ideal after sports;
• Whole wheat bread with chickpea hummus: provides complex carbohydrates, fiber, and plant-based proteins all in one;
• Crunchy dip with dried fruit: fennel, carrot, or cucumber sticks accompanied by 3-4 walnuts or almonds.

Fresh and non-baked sweet snacks

• Full-fat plain yogurt with chopped fresh fruit: Natural, full-fat yogurt with no added sugars provides the right amount of satiating power thanks to the milk fats. Adding freshly chopped seasonal fruit provides the perfect sweetness, as well as water, whole fiber, vitamins, and minerals.
• whole wheat bread with 100% nut spread (hazelnuts, almonds, or peanuts): simply spread a thin layer of 100% nut spread, with no added sugars or oils, for a filling, healthy, and well-balanced snack;
• Fresh ricotta with honey and hazelnuts: a teaspoon of honey and chopped hazelnuts: briefly blend the ricotta with a teaspoon of honey, a teaspoon of chopped hazelnuts, and a pinch of bitter cocoa powder (or cinnamon), and in a few seconds you'll have a tasty, protein-packed spread that can be enjoyed by the spoonful or spread on a slice of whole-wheat bread for a more substantial snack, perfect before exercising (at least one or two hours afterward).

"It's essential to always maintain a healthy, balanced view of the whole thing: a child's snack doesn't necessarily have to be balanced down to the milligram at every single snack, nor 100% free of free sugars or fats. A traditional dessert, an occasional snack, or a higher-calorie snack in no way compromises health or growth," Gabrielli reassures.

What really makes the difference is overall frequency and context: if the daily diet is based on fresh, vibrant foods, is varied and rich in vegetables, fruit, whole grains and adequate protein sources, snacks can and should be experienced with flexibility, enjoyment and serenity.