Kids and Snacks

Kids do need more calories to make sure that their growth is on track. It's key to target kids' calories based on their age. Here are some guidelines based on information from the Institute of Medicine that can help get you started
Ages 2 to 3
Sedentary--1,000 calories
Moderately Active--1,000 to 1,400 calories
Active--1,000 to 1,400 calories
Girls Ages 4 through 8
Sedentary--1,200 calories
Moderately Active--1,400 to 1,600 calories
Active--1,400 to 1,800 calories
Ages 9 through 13
Sedentary--1,600 calories
Moderately Active--1,600 to 2,000 calories
Active--1,600 to 2,200 calories
Ages 14 through 18
Sedentary--1,800 calories
Moderately Active--2,000 calories
Active--2,400 calories
Boys Ages 4 through 8
Sedentary--1,400 calories
Moderately Active--1,400 to 1,600 calories
Active--1,600 to 2,000 calories
Ages 9 through 13
Sedentary--1,800 calories
Moderately Active--1,800 to 2,200 calories
Active--2,000 to 2,600 calories
Ages 14 through 18
Sedentary--2,200 calories
Moderately Active--2,400 to 2,800 calories
Active--2,800 to 3,200 calories
Most experts recommend having your children eat three regular meals per day with extra snacks in between meals depending on how active they are. This allows them to get used to what regular healthy meals are. Likewise, it helps them learn about snacking healthy and appropriately.
There are many great choices for kids' snacks today. We know that most folks are either sweet snackers or salty/savory snackers. Thinking about this for your kids can make a big difference in keeping them healthy and satisfied.
For those who like sweets, fresh fruit is a great way to start. Here are some suggestions for your grocery list:
Fresh fruit
Canned fruit with no added syrup
Kiwi fruit sliced in half eaten with a spoon
Fruit flavored yogurt
Healthy whole grain muffins
Graham crackers
Low fat chocolate milk
Low fat pudding snacks
Whole grain cereals (choose lower sugar)
There are those who like more salty or savory snacks. It's important to work at controlling the amount of salt. There are great choices here also:
Packs of popcorn
Cut veggies with healthy salad dressings
Baked corn tortillas with salsa
Pretzels
Pita with hummus
Low fat cheese slices with veggies
Cheese toast (made with reduced fat cheese)
Nuts or seeds (almonds, walnuts, pecans, sunflower seeds)
Keeping these snacks on your shopping list will keep them in your pantry and keep your kids healthy.