Busy families can find it challenging to eat healthy food. Hectic schedules often lead to convenience foods, processed foods, and fast foods. It might seem nearly impossible to think of kids' snacks that are nutritious and easy. However, by using several key principles, snacking can be healthy.
Eliminate Junk Food
Children eat whatever they can find in the pantry. If there is junk food readily available, it will be eaten. Therefore, it makes sense to remove these foods so that they are no longer accessible. Remove chips, cookies, candy and candy bars, processed foods, and soda. Replace these foods with healthy options, including whole grains and fresh fruits and vegetables.
Healthy Snack Options
The options for healthy snacks are plentiful. Foods such as whole wheat crackers, granola bars, whole grain breads, and popcorn (98% fat-free) are excellent choices. Be certain that crackers and breads are labeled "100% whole grain." Additionally, have nuts and seeds available to munch on, and low-fat yogurt for a sweet fix. Combine various snack options to create a balanced mini-meal.
Here are some examples of healthy snack combinations:
- String cheese, whole wheat crackers, and dried cranberries
- Whole wheat mini bagel with low-fat cream cheese, sunflower seeds, apple slices
- Grapes, chocolate chip granola bar, low-fat yogurt
- Whole grain crackers with peanut butter, fresh fruit
- Baked pita chips with hummus, dried mangoes, and almonds
- Low-fat chocolate milk, whole grain crackers with cheese, and apple slices
Mixes Make Fun and Easy Snacks
A great activity for kids is to have them make a homemade snack mix. Use foods like dried fruits, nuts, whole grain cereal and small crackers, sunflower seeds, and a few peanut butter chips to add a touch of sweetness. Have kids take turns putting ingredients into a large bowl and mixing. Then store in an air-tight container to dole out during the week.
The Right Time for Veggies
Many kids are lacking in their vegetable intake. One problem is that many parents serve veggies only with dinner. For many children, the vegetable is the least appealing item on their dinner plates. If spaghetti and garlic bread are accompanied by peas, it is likely that the peas will remain to the end. They will get cold and be even less appealing than before.
Instead, parents can try setting out vegetables about an hour before dinnertime. Kids are usually hungry in the late afternoon, and they want to snack. This is an ideal time to take advantage of their hunger. A plate of fresh, colorful veggies with low-fat ranch dressing will look great to hungry kiddos. The vegetables will also curb their hunger without ruining their appetites for dinner.
Discuss the Food Pyramid
Children may benefit from a lesson on the food pyramid. The USDA has a food pyramid website for kids, where they can view the food pyramid or download it. It shows the categories of food and gives examples of healthy choices. There are also activities that children can do based on the food pyramid. This will reinforce what they are learning at home about eating healthy foods.
Creating healthy snacks for kids is possible. Keep fresh fruits and vegetables on hand and easily accessible. Supply the pantry with whole grain crackers and breads, nuts and seeds. Have low-fat yogurt and milk available. These options will provide healthy and delicious snacks for children, and will help them learn to make good choices throughout life.
Wendy McDougal - Wendy McDougal is a mother of two girls, ages 10 and 7, a boy, age 3, and a two year-old Australian Shepherd mix. She is a stay-at-home ...
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