The ideal snack in the time of Covid for adults and children

Lockdown and daily nutrition: how have snacks changed during the year of the pandemic?

More and more Italians, due to the restrictions to contain the spread of COVID-19, spend the day at home, a condition that has changed the diet of families. According to a research by BVA Doxa – Unione Italiana Food, the new daily life has caused a change in lifestyles in 11.5 million adults, about a third of the entire population aged 25 to 65, who previously lived mainly outside the four domestic walls.

The data of the study, in particular, show that 2 out of 3 Italians, since they have been at home, have mainly changed their way of having a snack. Favorite snack foods? Homemade fruit, yogurt and desserts (consumption of which has more than doubled) and, of course, the beloved snacks.


  • The results of the study
  • The ideal snack for adults
  • Children's snack

The results of the study

3 out of 10 people have a snack more often since they are home

But there is an important fact that emerges from the study: the survey shows that 29% of this target of "neocasalinghi" declare that they have a snack more often, both in the morning and in the afternoon (for smartworkers, the figure even rises to 36%). These changes in the approach of Italians to snacks at home also affect the quantities. In fact, the study shows that almost 1 in 2 people who spend most of the day at home say they have a slightly richer snack than usual.

The risks of an unbalanced snack

A healthy snack, if too rich or too abundant, could however be disadvantageous. "If on the one hand it is certainly positive that Italians have a snack more often than before because in this way it is possible to better distribute the daily caloric quota, on the other hand we must be careful not to overdo it with a too high calorie snack, especially in this moment when people are at home and do less movement and physical activity ”, says prof. Luca Piretta, Nutritionist and Gastroenterologist. "In particular, when preparing a dessert at home, which is among the most consumed snacks in this historical period and remains an excellent choice for snacks, it is necessary to pay attention to the doses and quantity because, not being a portioned product, you risk eating a larger slice of cake or tart than necessary ".

The ideal snack for adults

The ideal snack must therefore be balanced both in the quantity and in the quality of the chosen ingredients. Green light to a portion of seasonal fruit, or a fruit salad, to combine with a homemade snack, such as the classic bread and ham or bread and fresh tomato sauce and oil or a slice of homemade cake or a packaged snack, which “If consumed moderately – adds prof. Piretta – can represent one of the correct alternatives for an Italian snack at home. The advantage of the snack is also the fact that it is a portioned snack and therefore has a predetermined calorie content which guarantees that the recommended calorie intake is not exceeded. It plays a rewarding role for kids and never giving it up, as well as not being an unnecessary measure, can turn out to be a boomerang. However, the ideal is always to alternate a mix of products, packaged or homemade, and a fruit with a snack ".

Children's snack

The Doxa – Italian Food Union survey also took stock of the snack at home for children aged 4 to 13. Research has shown that 1 in 2 children have changed their snack style since home. Among the most consumed products for the mid-morning or mid-afternoon snack we find snacks and biscuits, whose values ​​have remained unchanged compared to before the advent of the pandemic, followed by homemade desserts, bread with jam or spreads, from yogurt and fresh and dried fruit.

And the Italian Food Union, together with the Bambino Gesù Institute for the health of the Child and the Adolescent, recently released the "Manifesto della Merenda", a document in which experts suggest the secrets to do it correctly and the weekly combinations. to help parents prepare it always different.

Advice? It is to never repeat it the same every day and always alternate different foods. The children's body, in fact, needs all the nutrients it can get from fruit, yogurt, bread, homemade or packaged desserts, pies with vegetables, ice cream and smoothies. But also to customize it according to the age of the baby.

For example, children 4-6 years old can eat a jar of whole yogurt with 20 g of dry wholemeal biscuits or a 25 g sandwich with 15 g of lean cooked ham and an extract (100 ml) of fresh seasonal fruit.

The snack for children aged 7 to 11 can consist of 200 g of apple with a teaspoon of honey, a sprinkling of cinnamon and 10 g of chopped hazelnuts or, if they prefer the savory alternative, 50 g of white pizza with 80 g of fresh tomatoes, 25 g of chickpea humus and a pinch of salt.

For children between 12 and 14 years of age, a wholemeal croissant-like snack with 100 g of fresh seasonal fruit or an artisanal ice cream in a 150 g cup are ideal alternatives.

The afternoon snack for children aged 15 to 17 is made up of 80 g of wholemeal bread with 50 g of bresaola and 80 g of rocket or a fresh fruit smoothie (for example 150 g of peach and 150 g of apricot) with 150 g of whole milk and 25 g of oat flakes.

Tag: Children Coronavirus

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