Summer break is upon us and your kids are hounding you for snacks. Do you ever feel like you offer the same things over and over? Are you worried you may not be giving them snacks that promote health and keep them full until the next meal? Here are some tips to help your child snack smart.
Remember your child has a small stomach. So he or she eats less at meals than you do. Smart snacks can help your child eat and drink enough during the day. In fact, most young children do best when they eat four to six times a day. Keep food group snacks handy: for example, raw vegetables; fruit; 100% juice; low-fat and fat-free milk, cheese, and yogurt; whole-grain bread; peanut butter; and protein filled hard boiled eggs. Let snacks fill in the gaps. If your child misses fruit or juice for breakfast, offer a fruit at snack time. Time snacks carefully – 2 to 3 hours before meals. That way your child will be hungry for lunch or supper. Offer snacks to satisfy hunger. Skip the urge to offer a snack to quiet tears, calm your child, or reward behavior. That can lead to emotional overeating later on. Go easy on drinks with added sugars. Offer low-fat or fat-free milk, 100% juice, or water as snack drinks. Sodas and “fruit drinks” can crowd out foods your child needs to grow and stay healthy.
Always read the Nutrition Facts label before purchasing beverages. Check the ingredients and never trust the front label. Just because the word fruit is in the eye-catching label doesn’t mean it actually contains fruit juice. In fact, many beverage options are simply high fructose corn syrup dyed to look like fruit juice. Keep snacks small. If your child is still hungry, he or she can ask for more. Let your child decide what enough is. Encourage tooth brushing after snacking – especially after eating bread, crackers, and sweet foods. Snack wisely yourself. Do you snack when you feel stressed or bored – or just when you are hungry? What foods do you snack on? Remember, your child learns snack habits by watching you so be a great role model.
Easy-to-make snacks:
• Milk shake-ups: Pour fat-free milk, 100% juice, and ice in a covered container and shake.
• Fruit juice pops: Freeze 100% fruit juice in small paper cups or ice cube trays.
• Crunchy banana: Peel bananas. Roll them in peanut butter or low-fat yogurt, and crushed cereal then freeze.
• Peanut butter logs: Fill celery with peanut butter. Add raisins for “Ants on a log”.
• Cinnamon toast: Toast whole wheat bread. Spread a little margarine or butter on top. Sprinkle with cinnamon sugar.
For more healthy and kid-friendly snacks ideas visit: http://www.eatright.org/nutritiontipsheets/
About the author: Lisa Mapel is an Extension Program Assistant and Better Living for Texans educator with the Brown County AgriLife Extension office. Lisa may be reached at 325.646.0386.
