Active children often need to snack because they have smaller stomachs than adults and don't eat as much in one sitting -- they are also still growing. Making snacks for your kids rather than buying packaged, processed snack foods, which are often high in added sugars, saturated or trans fats and chemical preservatives can help ensure that your children get adequate nutrition.
Preparing healthy snacks doesn't have to be time-consuming or expensive. The Center for Science in the Public Interest points out that a single-serving size bag of chips may cost 75 cents and a candy bar might cost slightly more, but the average cost of a serving of fruit is 25 cents. (reference 1)
Step 1
Include a fruit or vegetable, whole grains and a low-fat protein in your child's snack. The healthiest snacks have the same qualities as a healthy meal, but portion sizes are smaller. Low-fat protein choices include skim milk, low-fat cheese or yogurt, eggs, turkey and chicken. Whole grains have fiber, which will help keep your child feeling full and satisfied, and fruits and vegetables add nutrients and sweetness.
Step 2
Make it fun. Get your child in the kitchen with you. Use cookie cutters to make shapes out of whole grain bread or slices of fruit. Use wooden skewers to make fruit, veggie and cheese kebobs. Make a dipping sauce from yogurt or hummus -- keep the snack colorful and playful. If you're packing the snack to-go, use bento boxes to keep things separated.
Step 3
Stock your refrigerator with healthy options and don't keep junk food in the house. If it isn't in your home, your child won't be able to eat it. You can encourage your child to be more independent by designating a shelf in the refrigerator and space in the pantry for snacks that your child may eat at anytime.
Tips and Warnings
- Take your child to the grocery store with you and teach him how to read ingredient labels and make healthy choices. Set a good example -- if your child sees you eating healthy snacks, he will be more likely to make nutritious choices.
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