It's tempting to keep a stock of junk food snacks on hand for when your children are hungry between meals. This fills their stomachs with a minimum of effort or fuss. However, your child's nutritional needs are even more important than your own. According to Harvard nutritionist Walter Willett, nutrition is vital while your child is developing physically and building lifetime eating habits.
Child Nutrition
In most cases, writes Willett, kid nutrition is the same as adult nutrition. Eat lost of fruits and veggies; avoid sweets and unhealthy fats. Get more calories from protein and whole grains than from refined grains. However, Dr. Loraine Stern, clinical professor of pediatrics at UCLA, recommends the following daily allowances for kids in primary grades: 2 cups of milk, 5 oz. meat and greens, 4 to 5 oz. of grains, 1 1/2 cups of fruit and vegetables and 4 tsp. oil. When you build snacks for your kids, focus on rounding out the edges of these recommendations. For example, cheese and apple slices will fit this bill far better than a sugary granola bar.
Concentration
Dr. Richard Louv, author of "Last Child in the Woods," reports that many children suffer from concentration problems at school because of a drop in blood sugar that is coupled with insufficient protein. Packing a small snack for mid-morning and early afternoon can help combat this problem. To help battle both causes, these snacks should have slow-digesting carbohydrates and a healthy dose of protein. Examples include trail mix or celery sticks with peanut butter.
Convenience
One factor that tempts parents toward less healthy kid snacks is the convenience factor. Family life is busy, and a handful of cookies is easier than putting together a snack every day. Dave Coffman, professional chef and father, recommends cooking in large batches, then subdividing the product. For example, it takes about the same amount of time to make 2 gallons of trail mix as it does to make 1 pint. If you make the big batch, and then pour it into several resealable bags, you have healthy, easy snacking for a week or two.
No-Cut, No-Cook
Coffman teaches a class for middle-to-late elementary children on no-cut, no-cook snacks. This gives his students the ability to build their own snacks using methods that risk neither cuts nor burns. Coffman recommends parents teach their children five safe snacks, one for each day of the week. Peanut butter celery, where your child breaks the celery instead of cutting it, is one example of a no-cut, no-cook snack. By teaching healthful snack choices, this starts your child down the road of nutritious snacking.
Water
According to HealthyChildren.org, drinking water is an important part of a child's daily nutrition. Kids need water for daily function, growth and development. They are also untrained at self-monitoring for signs of dehydration and heat exhaustion. Water is also a candidate for avoiding snacks as it comes close to meal time. A glass will fill the tummy to stave off food cravings for an hour or so.
References
- "Eat, Drink and Be Healthy"; Dr. Walter Willett, et al; 2006
- "The Last Child in the Woods"; Dr. Richard Louv; 2006
- HealthyChildren: Nutrition
- Dave Coffman; Professional Chef; Beaverton, Ore.
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