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Healthy Snacks

Just like a car needs gasoline to run well, our bodies need proper nutrition to function optimally, especially if it is growing and developing rapidly. If you don’t put the right fuel in a car, eventually it will stop working.

If you put only junk food in growing bodies, eventually they will become unhealthy and overweight. For optimum health, three meals plus two healthy snacks per day is necessary.

Snacking is important for children because their smaller stomachs fill up fast and they burn energy quickly. Between meals, snacks give their growing bodies the nutrients and hydration they need.

Younger children will need a morning and afternoon snack. The older school-aged child will not have the option to snack between breakfastand lunch, but and can have a larger snack after school.

As a rule, it is best to offer a vegetable or fruit as the main snack item alongside some whole grain, milk, or protein option.

Studies show that snacks contribute over 20% of the daily energy intake of children. The Institute of Medicine Committee on Nutrition Standards for Foods in Schools recommends that 9% of total calories for school age children be devoted to snacks. Taking both of these into account, it is best to limit each of the two snacks to 100 calories each.

If your child needs more calories and eats enough at meal times, you can offer more. If your child has a weight issue, the fruit or vegetable will be enough. For exact amounts, go to mypyramid.org or check with your physician or nutritionist.

Snack time should not be perceived as a time to eat junk food; cookies, cake, and chips for example. We can thank the advertisers for most of the misinformation as to what makes a healthy snack.

It is also easy for the busy parent to reach for these junk food items as no preparation is needed and we know our children will eat them.

Being prepared is very helpful; cutting up veggie sticks the night before or making whole grain muffins and freezing them on the weekends ensures that a healthful option is always on hand. Keep fruit and vegetables washed and cut up so it is easy for your child to help him/herself.

When it comes to salty, sweet or fatty options, limit the amount you offer; try not to let your child take what they want. Adults have a hard time limiting the amount of sweet and savory snacks they eat so we should not expect our children to restrain themselves either.

Children need to be taught what the right amount is for their bodies. Remember, you are teaching them information about healthy eating that they will have for the rest of their lives.

Don’t count on them to learn it outside the home.

Examples of healthful snack items are listed below.
• Veggie sticks with hummus
• Yogurt topped with berries or favorite fruit
• Cheese stick and apple
• Tortilla chips with salsa
• Whole grain crackers with cut up veggies or fruit
• Veggie or fruit muffins made with whole grains
• 1⁄2 slice of banana bread with veggies
• Celery sticks plus 1 TBL nut butter
• Trail mix: Nuts, cereal, dried fruit, and/or chocolate chips (watch the calories with the nuts)
• Fruit kebobs dipped in yogurt
• 1⁄2 slice of whole grain bread spread with 1⁄2 TBL sunflower seed butter (or other nut butters) and sliced bananas or apples
• Smoothies: Mix in a blender milk (1⁄2 cup skim), fruit (1⁄2 cup strawberries) and yogurt (2 oz). Kids love them frozen, too.

Print out this list and have your child choose 1 item from each column. Giving your child a sense of power over the selection is important and goes a long way towards teaching them how to eat healthfully.

Remember that you are teaching them a skill necessary to live healthy lives.

SNACK = 1 FRUIT OR 1 VEGETABLE SERVING + 1⁄2 CUP MILK OR 1 OZ MEAT/BEAN OR 1 OZ WHOLE GRAIN SERVING

When selecting a snack item not on the list use the guidelines set forth by The Institute of Medicine Committee on Nutrition Standards for Foods in Schools. For foods, it includes only fruits, vegetables, whole grains, nonfat and low- fat dairy or a combination product as long as it has a serving of a fruit or vegetable in it.

Plus it must meet these specifications:
1. No more than 35% total calories from fat
2. Less than 10% of total calories from saturated fats
3. Zero trans fat (≤0.5 grams per serving)
4. 35% or less of calories from total sugar (exception yogurt, no more than 30 g per 8 oz)
5. 200mg or less of sodium per portion as packaged

Dr. Deb's Bottom Line   No matter what snacking looks like in your house, take a positive step towards health by offering a fruit or vegetable at each snack