Many children do not get all of the nutrients they need just from eating regular meals, and snacks may be a significant part of the diet because they provide essential nutrients and decrease hunger between meals. If you offer your child healthy snacks, you can help her develop good eating habits that can last for years.
Foods to Offer
Healthy snacks for a child are nutrient dense and not too high in calories. MayoClinic.com suggests that you make healthy choices easily available to encourage your child to make good choices while feeling in control. Have washed fruit, cut vegetables, low-fat or fat-free yogurt and fat-free dressings or dips in the fridge and keep your pantry stocked with nutritious foods such as whole grain cereal or pretzels, peanut butter, raisins, applesauce or fruit cups.
Foods to Avoid
The Centers for Disease Control and Prevention suggests that you keep high-calorie, unhealthy foods out of the house so your children do not have the opportunity to choose them for snacks. Avoid buying high-sugar breakfast cereals, candy bars or snack cakes or cookies and do not stock your kitchen with enticing foods such as ice cream, baked goods, potato or tortilla chips and full-fat dips. Read labels of packaged snack foods before you buy them to make sure they do not have too much sodium or saturated fat.
Age Considerations
KidsHealth.org suggests offering snacks to toddlers two or three times each day and making sure that snacks are not just before meal times. Preschoolers often like to feel that they are in control, and you can offer your preschooler a couple of healthy foods instead of sweets for them to choose from. School-aged children may be hungry right after school, so they can either pack a snack to eat at school or make themselves a snack, under your supervision, when they get home.
Other Factors
Even when you only offer your child nutritious foods for snacks, it is still important to make sure that portion sizes are appropriate to control calorie intake and ensure that snacks do not start to replace healthy meals. KidsHealth.org also suggests that you prevent mindless eating by only allowing your child to eat in certain areas, such as the kitchen, instead of in front of the television or while doing other activities. Offer snacks at a predictable time each day and let your child learn to decide whether she is hungry or not.
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