As a dietitian and mother of six school age children, I have learned many "tricks thru my trade"! Oftentimes children's needs are not met by eating just three meals a day. healthy snacking can help kids take in the increased amount of nutrients that are needed for growth. Think back to when your kids were babies and how important their feeding routine was - as they get older it is still important. In addition to meeting increased nutrient needs, snacking can teach them about choosing healthy foods with healthy portions. A lesson they can use for a lifetime.
At my house there are "kid snack" locations -- a basket in the pantry and a drawer in the refrigerator. This is where they can go for snacks. By offering a variety of individually packaged or boxed snacks as well as fresh fruits and vegetables and homemade treats - kids can make a choice that is both healthy and portion controlled. To help with serving amounts, we use small, reusable type plastic containers that are stored near the snacks so they are able to serve themselves.
Some simple ideas for healthy snacks -
ý Dry snacks - baked tortilla or potato chips, pretzels, whole grain snack crackers, microwave light popcorn, whole grain mini bagels, unsweetened breakfast cereal, graham crackers, animal crackers, vanilla wafer cookies, dried fruit, homemade trailmix
ý Individual Packaged Snacks - low fat granola bars, low fat pudding, sugar free gelatin, canned fruit (packed in water or natural juices), raisins
ý Cold Treats - yogurt, low fat frozen yogurt cups, sherbet cups, frozen fruit bars, fudge bars
ý High Protein - reduced fat peanut butter, low fat cottage cheese, string cheese, hard boiled egg, lean deli meats
ý Dips/Spread - salsa, low fat sour cream, plain or flavored low fat yogurt, low fat salad dressings, light cream cheese, reduced fat peanut butter
ý Always - fresh fruits and vegetables
Try these ideas by themselves or pair them up for a tasty snack. When in doubt, Plan it out.
(P.S. The snack basket ideas work great for adults, too!)
- Jo Schenkel, R.D, L.D
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the warmer weather. Mother's day is around the corner and we need to take that little extra time to take care of ourselves.