Children need to snack, which refuels their bodies when they are very active. Kids have smaller stomachs than adults and don't eat as much in a single sitting. If your child is tired or grouchy when he gets home from school, he might just be hungry. However, if your child isn't hungry when dinnertime rolls around, he may have been snacking too much. Help your child avoid overly processed snacks high in added sugars and saturated fats.
The Mini Meal
A nutritious snack follows the same guidelines as a nutritious meal -- a healthy balance of protein, fat and complex carbohydrates. A small portion of last night's dinner can be a great snack. If your child is older and would enjoy being involved making his snack, try creating a mini pizza on a whole grain English muffin. Let your child add vegetable toppings to sneak in an extra serving of nutrients and fiber.
The Salad Bar
Your child is more likely to eat fruits and vegetables if they're visually appealing and snacking is fun. Set up a "salad bar" with cut-up fruits or vegetables and different healthy dips, such as hummus, yogurt or salsa. Let your child mix and match according to his mood. This is a great time to introduce new foods, such as pineapple, kiwi or yellow bell pepper. Left-over cut-up vegetables can be used to make a stir fry for dinner.
Breakfast: Part 2
Many breakfast foods also make great afternoon snacks. Whole grain frozen waffles can be topped with peanut butter and sliced bananas or a hard-boiled egg can be sliced and placed on top of cucumber rounds. Jazz up some yogurt with dried fruits and nuts, and a cup of oatmeal with diced apple, honey and cinnamon can warm up your kid on a cold winter day.
Thirsty Kids
What your child drinks is just as important as hat he eats. Water is a great choice -- and you can always serve sparkling water and add a squeeze of fresh lemon or lime juice. If your child drinks juice, make sure it is 100 percent juice with no added sugar or flavors. The American Academy of Pediatrics suggests that children from ages 1 to 6 years of age drink no more than 6 oz. of juice per day and that older children do not drink more than 12 oz. of juice. Kids who drink soda, lemonade and sweetened beverages are more likely to be overweight than children who limit soft drinks.
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