Snacks are an essential part of a child's diet. Healthy children need snacks because their stomachs are not big enough to consume enough food in one meal to last them several hours until the next meal. Therefore, it is important for parents to build snacks into your children's food plan. It's also important to choose healthy snacks that avoid too many unhealthy fats or calories.
Produce and Protein
Combine fruits and vegetables with proteins to give your children essential vitamins and nutrients and to help them feel full longer. Provide apples with peanut butter or almond butter, grapes and cheese, pears and cottage cheese, carrots and hummus or a small salad with beans. Make the combinations fun, for instance by creating a fruit and cheese kabob, alternating different colored fruits with cheeses on a skewer.
Baked Goods
Baked goods do not have to be loaded with sugars and preservatives. In fact, they can be another opportunity to add fruits and vegetables to your child's diet. Offer banana or zucchini bread or sweet potato muffins.
Yogurt
Yogurt is a versatile, healthy food that can be served in several different ways. Offer plain yogurt topped with fresh berries, or add yogurt to a smoothie with your child's favorite fruits. Or make a fruity yogurt pop, using a pretzel rod as the "stick."
On the Go
Create a snack mix to give your child on the go. Mix together a combination of dried fruits, nuts, popcorn, and pretzels for a sweet and salty treat.
Mini Meals
Your child may prefer to eat five or six small meals during the day. It's okay to offer mini-meals between breakfast and lunch, or between lunch and dinner. Good snacks include sliced turkey on wheat bread, a whole grain bagel with low-fat cream cheese, or a whole grain cereal with low-fat milk and berries. Keep some prepared pasta in your kids' favorite shape in the refrigerator, and reheat a small portion with their favorite sauce.
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