Active children need nourishment throughout the day, in addition to their three meals. Many parents consider an afternoon snack to be their children's fourth meal and put as much thought and nutrition into it. According to the Center for Science in the Public Interest (CSPI), providing children with healthy snacks can help to build habits that carry on through adulthood. The ideas for kids snacks that are presented early help to build eating habits for life that will prevent diseases, such as diabetes, obesity and heart problems.
Fruits and Vegetables
The CSPI reports that fruits and vegetables make the best between meal snacks and can be served in an almost unlimited way by slicing, dicing, freezing and canning. Make games around trying new fruits and vegetables. Children love taste tests and should be allowed to participate in choosing their favorites. Dried, canned and frozen fruit are available year-round and are easy to serve and prepare. Individual containers can be set up in the refrigerator for easy access when kids go to grab a snack. Dried fruit strips, fruit salads, frozen fruit pops and fruit blended in smoothies or gelatin are just a few ideas for kids snacks. Cut up vegetables can be served with a variety of dips like hummus or salsa to make them more fun. Vegetables also can be snuck into salads and smoothies to make them less visible.
Grains
The whole grains from complex carbohydrates can go a long way in satisfying a child's hunger and providing the necessary energy to get him through afternoon sports and activities. Good ideas for healthy snacks include pitas or tortillas and other products that list whole wheat as the first ingredient. Rice cakes, popcorn and granola can be a good source of grains for a mid-morning or afternoon snack. Refined grains, such as chips, pretzels or goldfish should be reserved for rare occasions and served with something healthy to offset the negative nutrition. Reading labels is important when choosing whole grains for snacks, reports the CSPI. Parents should look at fat and sugar content when choosing healthy snack food.
Dairy
While milk and other dairy products are needed by children for the important bone-producing calcium, dairy also can be the biggest source of fat in a kid's diet. Parents who get their children to enjoy low-fat dairy options at a young age prepare them for healthy eating habits in the future. The CSPI reports that yogurt should have no more than 30 grams of sugar in a 6 oz. serving. Stick to low-fat cheese options as well. Yogurt and skim milk can be combined in the blender with fruit to make a great mid-day snack. Cheese can be a huge source of fat and should be limited by serving it with other foods like whole grain crackers and vegetable sticks.
Nuts
Nuts are another source of fat that make a good idea for snacks in limited quantities. The American Academy of Family Physicians reports that no more than 30 percent of a child's daily calories should come from fat. When served with fruit, nuts can help to add needed protein to get kids through the day. Homemade trail mix is a popular option for parents who can add their child's favorite dried fruits and nuts, ensuring that the snack will be eaten.
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