After school, the afternoon snack (merienda) and activities

Key rules

• Merienda time: Merienda is usually taken between 16:30 and 18:00, once a day.
• Nuts: Nuts are fine for children, but not whole for young ones.
• Foods to limit: Limit sugary drinks, pastries, industrial biscuits and chocolate spreads as routine snacks.
• Activities: Most weekday classes start between about 16:30 and 18:30, so plan merienda before them.

Merienda fills the gap between lunch and dinner

Spanish families eat lunch late and dinner later still. Merienda is the snack that gets children through the gap. It is usually taken around 17:00, often right after school or after activities begin to wind down. Plan for it every day, because children who skip it tend to arrive at dinner exhausted and hungry.

What children typically eat

Keep it simple and light. Common choices are:

• A bocadillo (small sandwich) with olive oil, ham or cheese
• Fruit
• Yogurt or other dairy
• Nuts, but not whole for young children, who can choke on them
• Water

Try to limit ultra-processed foods, sugary drinks, pastries, industrial biscuits and chocolate spreads. Official health guidance and schools discourage sweets as a routine snack. A treat now and then is fine.

Young children may also have a small second snack mid-morning at school. It is usually called almuerzo or recreo. Merienda itself is once a day.

How activities fit around it

Weekday activities for primary-school children mostly run from about 16:00 or 17:00 to 19:00 or 20:00. Sessions last 45 to 60 minutes. Sports, music and language classes usually start between about 16:30 and 18:30.

Timing depends on the school day:

• If your school has a jornada continua, classes finish around 14:00 or 15:00. Activities often start just after lunch, so merienda comes during or after them.
• If your child's activity starts around 17:00, give merienda beforehand or pack it to eat on the way.

Times vary by school and region. Ask your child's school or the activity provider for the exact schedule.

A simple routine

1. Pack a portable merienda in your child's bag, such as a small sandwich or fruit.
2. Eat it before the activity, not during.
3. Keep dinner light, as it comes later.

The questions below cover nuts, foods to limit and activity start times.

Frequently asked questions

Can young children have nuts at merienda?

Yes, nuts are a good snack choice, but not whole for young children. Whole nuts are a choking risk, so give them ground or as a nut paste on bread instead.

Which merienda foods should I limit?

Limit sugary drinks, pastries, industrial biscuits, chocolate spreads and other ultra-processed snacks. Spanish health guidance favours fruit, dairy, bread with olive oil, ham or cheese, and water. Schools also discourage sweets as an everyday snack.

What time do after-school activities start?

Sports, music and language classes usually start between about 16:30 and 18:30, in sessions of 45 to 60 minutes. If your school finishes around 14:00 or 15:00 (jornada continua), activities are often offered just after lunch. Otherwise they start after merienda, around 17:00.

Do young children have a second snack during the day?

Yes, young children may have a light mid-morning snack, called almuerzo, at break time (recreo).