Have you ever tried to focus on your work when your tummy was growling? It is quite difficult to think about anything other than your next meal… Healthy snacking is an important tool at any age to maintain a healthy lifestyle; however it is even more important to children. Their stomachs are smaller than an adult; therefore, they need to eat smaller meals more often. It is important to remember that not all snacks are created equal. By eating a high fat, high sugar snack, you can do more damage than good. So many “snacks” – the processed kind that you find in bags and boxes often contain ridiculous amounts of fat (trans fats – the worst kind) and sugar (often high fructose corn syrup – the worst kind of sugar). Here are some tips to making great snack choices to keep your little Einstein full and focused.
Variety and Portion Control
It is important to try to include two different food groups into a snack and keep the portion size between 100 and 200 calories. The snack should ideally be a small energy boost to help make it to the next meal, not a meal in itself.
Maximize the Value
The key to good snacking is high in nutrients, fiber, and protein, and low in sugar, sodium, and saturated and trans fats. As I mentioned above, the prepackaged, processed foods are unlikely to be a healthy choice for your kiddos. The good news is that children have simple tastes, which usually translates to foods that are simple to prepare.
Power Packed Snack Options
Vegetables – I know what you are thinking – “Two more times a day to battle my kids over eating their vegetables”. It is true that vegetables can be tricky with some children; however they give you the biggest bang for the nutritional buck so they are worth the effort. If you get a little creative, you just might find that your kids eating a serving or two of veggies at snack takes a little pressure off of dinner time. If you get your kids involved by letting them pick the veggies at the store or farmers market, or better yet, start a small backyard garden and marvel at their interest in the process and the product. Also, you know as well as I do that kids are very smart and really appreciate being leveled with. So, don’t underestimate the importance of talking with them about the nutritional value and what that can do for their body and mind. My four year old loves to eat spinach because he knows that it makes him “super strong”. It is important that you don’t use dessert as a negotiating tool, as in, “no dessert until you eat your vegetables.” You just end up vilifying the vegetables and glamorizing empty calories – and those are values they will take into adulthood. Kids love to dip, so give them a variety of veggies, such as celery sticks, baby carrots, grape tomatoes, cucumber sticks, etc., and a low-fat dip. They might just forget that they were supposed to not like the veggies…
Fruit – Fruit is usually an easier sell than veggies, as they are sweeter and appeal to more kids. One thing to watch out for is fruit juice. Many people make the mistake of thinking that a serving of juice is equivalent to a serving of fresh fruit. Unlike juice, whole fruit provides tons of fiber and other nutrients, and kids can partake in it quite freely without adverse effects. Juice on the other hand, is a contributing factor to dental cavities and gastrointestinal problems and should be consumed in strict moderation. Like vegetables, fruit is great cut into small pieces and served with a low-fat/low sugar dip. As we get close to the summer, don’t forget to through some grapes or bananas in the freezer for a great snack. A great way to let kids feel in control is to set up a big fruit and veggie bowl in the kitchen and let them grab what they want from the bowl when they are hungry.
Cereal – Cereal is very popular with children and thankfully many commercial cereals have made the switch to whole grains. That being said, a whole wheat cereal with loads of sugar is still junk food. Some great choices are Cheerios and the Kashi line, which have lots of whole grains and not so much sugar. Shoot for cereals that have a high fiber to sugar ratio. Again, it is important to remember portion control, so don’t let your children eat straight from the box. Put a serving of cereal in a resealable sandwich bag or small containers.
Peanut Butter – One of the best protein sources is a kid favorite – peanut butter. This power snack has eight grams of protein for two tablespoons. Again, portion control is the key, as peanut butter is fairly high in calories (188) and fat (16). You can try ants on a log, celery sticks filled with peanut butter and topped with raisins. Peanut butter is also great with bananas or with whole grain crackers or pretzels. When buying peanut butter, try to find the brands that only contain one ingredient – PEANUTS. Many stores now let you grind your own.
Protein – Lunch meat without added nitrates/nitrites is a great snack, but don’t be lured into Lunchables. I could go on for days about Lunchables, but let’s just keep it short by saying they are filled with sodium, unhealthy fats, and preservatives and provide very little nutritional value. Of course, stay away from the processed stuff like bologna and salami, but sliced turkey or chicken on a tortilla or pita is a great snack. Tuna and salmon are also great choices and can be made into healthy salads with a little yogurt instead of high-fat mayo.
Trail Mix – Another great way to get your children involved in the snack preparation process is to ask for their help in selecting ingredients for a homemade trail mix. Some great options are unsalted peanuts, walnuts, almonds, pecans, sunflower seeds, unsalted popcorn, raisins, dried berries, dried apricots, oats, healthy cereals, and anything else crunchy or chewy and healthy. Try to stay away from the chocolate chips and marshmallows. By letting them be involved in the creative stage, you will hopefully get better results in the eating stage. Some store bought trail mixes and granola bars are not bad choices either just be sure to read the labels carefully. Some companies pack their “health” foods with sugar and saturated fats like coconut and palm oils.
Pizza – Most delivery and frozen pizza is packed with fat and calories; however pizza can be a great choice for snack or a meal. By choosing a “crust” that is whole grain and topping it with veggies and low-fat meats and going easy on the cheese (use low-fat mozzarella) you can enjoy without much guilt. For a snack, whole grain English muffins make a great “crust”. Offer a variety of healthy toppings and let your children be the pizza artist. Try whole grain pitas as a “crust” for a meal.
Smoothies – If your kids are not big fans of whole fruits and vegetables, the smoothie can be your best friend. Keep a few bags of frozen fruit on hand and you can whip up this snack in the blender in no time. Let your kids help you pick a combination of their favorite fruits, add a little plain, nonfat yogurt, some ice, some banana slices or some peanut butter and blend until smooth. It is sweet, cool, and gives your kids all the fiber and nutrients from fruit that juices miss. Just remember to keep an eye on portion.
Hopefully you now feel armed with some ideas to keep your kids revved up between meals so they can focus on the important things like homework, soccer, or hitting the right notes. If you need more help in making healthy food choices, in getting your kids to eat veggies or in getting healthy and delicious meals on the table quickly, contact me or visit my website www.greenpeasandblueberries.com.
Resource: “9 Healthy Snack Ideas for Kids” by Joe Wilkes
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