Easy access to nutritionally deficient, calorie laden foods is a major contributing factor to the multi-faceted problem of childhood obesity in the United States. Poor choices become lifelong habits if not interrupted, but habits can be modified and ultimately changed. According to the USDA, children and adults should select servings from the five basic food groups to ensure meeting daily nutritional requirements. These food groups include milk products, fruits, whole grains, vegetables and meat or beans. When easily-prepared, nutritional snacks are made plentiful, kids will not only enjoy them, but also learn to choose them over high fat and sugar alternatives.
Milk-Based Snacks
Milk and milk products, such as cheese and yogurt are necessary for building healthy bones and teeth. Choose low fat or nonfat varieties to reduce cholesterol and unhealthy fat consumption. Keep nonfat or low fat milk, cheese squares, string cheese, and yogurt on hand; serve alone or in combination with a choice from another food group such as a small serving of cheese with a fresh, crisp apple or low fat yogurt with a tablespoon of crunchy, whole wheat granola on top.
Fruit-Based Snacks
Fresh, frozen and canned fruit contains vitamins, minerals and fiber. All are needed to meet daily nutritional guidelines for children and adults. An easy and nutritious snack for kids is a fruit smoothie. Try keeping chunks of fruit, such as bananas, berries, pineapple and peaches, frozen and ready to pop in the blender. Just add low fat yogurt or milk and serve a cool, sweet smoothie packed with vitamins, minerals calcium and fiber -- all in one glass. Frozen, mixed chunks of fruit are also available in the freezer section at the market.
Vegetable-Based Snacks
Kids are not born hating vegetables; many parents find their children will naturally choose them if they are frequently offered at home. Vegetables are rich in vitamins A, C, and E, potassium and fiber, according to the USDA. Try sweet baby carrots dipped in salsa or a little low fat ranch dressing. Celery tastes great stuffed with a teaspoon of peanut butter and satisfies hunger pangs; note that natural peanut butter without added hydrogenated oils is the better choice. Sweet cherry tomatoes, red pepper strips, cucumbers and even jicama are nutritionally packed with vitamins and fiber; the addition of low fat dips in small amounts enhances the taste and helps meet nutritional recommendations.
Whole Grain-Based Snacks
Whole grains should account for at least one-half of the daily intake of cereals, breads, crackers and pastas, according to the USDA. Whole grains provide B vitamins -- thiamin, riboflavin, niacin and folate -- and are high in fiber content. As a snack, offer a single slice of whole wheat bread spread topped with a tablespoon of natural peanut butter and a teaspoon of fruit preserves, or better yet, some sliced banana. If peanut butter is not an option, try whole wheat crackers spread with black olive humus or mashed avocado and salsa; all are packed with nutrition and kids will love the taste.
Meat and Beans
The meat and bean food group also contains fish, poultry, eggs and nuts. These foods contain B vitamins -- niacin, thiamin, riboflavin and B6, vitamin E, iron, zinc, and magnesium. The meat and bean category of foods is usually reserved for meal time, but a bean dip served with vegetable strips, whole wheat crackers or on a warm, whole wheat tortilla with salsa, is a great choice for an afternoon snack. Beans are an excellent source of fiber, protein and vitamins. If beans are not a favorite, a small package of nuts or trail mix is another example of an easy, healthy snack for kids.
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