Trying to get your kids to eat healthy snacks may seem like a daunting task. For children to meet their caloric needs, snacking between meals is important. Here are some ideas for providing good nutrition and and promoting healthy eating habits.
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Whole grains: They provide more fiber, vitamins and minerals than refined carbohydrates.
- Whole wheat pita, English muffins, or tortilla wraps- Make homemade pizza or sandwiches or dip them into salsa, guacamole or hummus.
- Cereal- Cheerios, Kashi, Autumn Wheat, or Raisin Bran. Include cereals with no more than 35% added sugars by weight( or 8 grams of sugar/serving).
- Popcorn- Make your own to avoid saturated trans fatty acids.
- Granola bars- Try ones that are low in fat and refined sugars such as Health Valley Organic.
Fruits and vegetables: Including fruits and vegetables in your diet may lower the risk of heart disease, cancer and obesity. These foods are high in vitamins, minerals and fiber.
- Unsweetened applesauce- Great for lunch bags and boxes. Try Mott's or Musselman's individual cups.
- Dried fruit- Cranberries, plums, apricots, papayas, raisins add lots of fiber without the fat and artificial flavors of candy.
- Fruit salad- Encourage your kids to help you make a colorful salad with fresh fruits in season. Children tend to eat better if they are involved in the preparation process.
- Fruit ice- Make your own with your child's favorite fruit juice. Try adding Pom (pomegranate juice) for added antioxidants.
- Dips- Make your own salsa with fresh tomatoes, grind chickpeas with olive oil for hummus or make your own guacamole using a Haas avocado. Have your kids dip fresh crunch vegetables into the mixes.
- Edamame-Buy frozen in your supermarket and heat. Have your kids peel each pod to discover this protein and antioxidant rich bean.
- Salad- Turn your table into a salad bar. Make interesting dressings such as olive oil with lemon juice, honey mustard, or Fage yogurt added to olive oil and vinegar for a healthy alternative to ranch.
Low-fat dairy: Milk and milk products are great sources of calcium, vitamin D and protein.
- Yogurt- Look for brands that are no more than 30 grams of sugars in a 6 oz cup. Try Stonyfield farms, Horizon( yogurt tubes are great frozen or room temp) and Fage.
- Low-fat cheese- Although cheese is a source of saturated fat, it is an good source of protein and calcium and should be included in your child's diet in moderation. Try Polly-O or Organic Valley string cheeses. Always make sure that cheese is pasteurized.
Mock ranch dressing:
1/2 cup Fage fat free yogurt
1/4 tsp onion powder
1 tsp dried dill
1 tsp dried parsley
1/4 tsp black pepper
For more information regarding a healthy diet for children, you may want to refer to MyPyramid.
You may also enjoy reading Help your child eat right.
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