Children need snacks to prevent hunger between meals, but the benefits of a healthy snack go even further. Maintaining energy and focus by snacking allows children to learn and perform better in school and at sports. Healthy foods reduce the risk of heart disease, obesity, cancer and diabetes. Children should eat one to three snacks each day as a way to increase nutrient intake, but they should be low in calories, fat, sugar and salt to support healthy growth.
Vegetables and Hummus
Vegetables provide many nutrients, including vitamins C and A, fiber and iron, plus a host of antioxidants, which protect your child from cancer and other health concerns as she grows. Offering your growing child a variety of vegetables helps cover her nutrient needs and allows her to develop a taste for many different types. Good choices include cucumber, carrots, bell peppers and celery. Eating vegetables is more fun when your child can dip them into something. Hummus is a dip made from garbanzo beans, lemon juice and garlic. It is a good source of protein, which promotes the healthy growth and development of bones, muscles, cells and tissues. Hummus is available is many flavors including roasted red bell pepper, Kalamata olive and pine nut.
Fruit Kabobs
There is something about fruit on a skewer that is appealing to many children. Fruit is naturally sweet and offers a host of nutrients that support a child's growth, including vitamins A and C, fiber and antioxidants. HelpGuide.org recommends pineapple chunks, grapes, berries and bananas, but any fruit your child enjoys will work just as well. If you still have trouble getting your child to eat fruit, offer him kabobs with a dip of low-fat yogurt or peanut butter. Both will add a dose of protein to encourage healthy growth.
Whole-Grain Crackers with Cheese
Whole grains contain complex carbohydrates, which give children the energy they need to grow and develop in a healthy way. Add some low-fat cheese and your child also gets a bit of calcium, a nutrient that is essential to growing bones. Keep in mind that cheese contains some saturated fats, so limit it to a couple of servings per day. According to the Cleveland Clinic, a serving is two to six whole-grain crackers, depending on the brand, and 1 oz. of cheese. Crackers and cheese is a portable snack, so take it to your next picnic or long car ride.
Yogurt Pops
Most children enjoy eating frozen fruit treats, but commercial varieties are usually filled with added sugars. Making your own out of low-fat yogurt allows your child a treat that is healthy and conducive to growth. Yogurt is a good source of calcium for bone development. Look for yogurt that is low in added sugar and contains real fruit to increase nutrient intake and keep calories to a minimum. Place the yogurt in a mold or small paper cup with a dull-edged skewer or wooden stick inserted in the middle. Freeze until solid, about three to four hours.
Member Comments