Snacks are an important part of a child's diet. According to the Institute of Medicine, children between ages 2 and 3 need between 1,000 and 1,400 calories a day and children between ages 4 and 8 need 1,200 to 1,800 calories a day. Because children's stomachs are smaller than adults, they need to eat more often. The American Academy of Pediatrics recommends that children eat 2 snacks a day along with 3 healthy meals. If you have a picky eater, getting your child to eat healthy snacks can be an added frustration. Try serving up some creative, fun snacks for your picky eater.
Crunchy Snacks
If your child likes crunchy food offer your child popcorn instead of chips,. It's lower in fat and cholesterol and a good source of fiber. Other healthy, crunchy snacks include carrots, celery, apples and whole wheat crackers. Whole grain, ready-to-eat cereals can be another great choice if you avoid the sugary types. Cereals are fortified with several vitamins and minerals and can be a good source of fiber as well.
Sweet Snacks
Most picky kids would prefer to eat candy as a snack so try these healthier sweet alternatives. Make Popsicles out of 100 percent fruit juice. Freeze grapes, berries or melons in small, bite-size pieces and offer them as snacks. Graham crackers are a better choice than most cookies or desserts. Look for healthy cookie recipes that include whole wheat flour or whole grain flake-type cereals, dried fruits and other healthy ingredients. Make milkshakes using skim milk, frozen fruit and yogurt.
Dipping Snacks
Some picky kids love to dip their food. Offer your child a few baby carrots, broccoli or other vegetables along with some low-fat or fat-free ranch dressing and let him dip away. Ketchup is another kid-friendly food that is low in fat and calories. Some kids will eat anything with ketchup on it. Peanut butter can also be a dip for fruit, pretzels or whole wheat crackers and adds some protein to help keep your child full longer.
Artful Snacks
Making snack time fun and creative may help your picky eater want to try something new. Let your child make a smiley face using a round pita or English muffin. Spread some spaghetti sauce on it, add olives for eyes, half a tomato slice for a mouth and add cheese for hair, beard and mustache. Bake it in the oven until the cheese is melted and you have a little mini-pizza for a snack. Make ants-on-a-log by spreading peanut butter in celery and placing raisins or dried cranberries on top. Use your imagination to create pictures with various types of food. Cut up zucchini, cucumbers, carrots, jicama and other similar foods into stick shapes. Bananas, apples, oranges, pineapple rings and melon balls can be used as round shapes. Lettuce or spinach can be used as leaves or background. Peanut butter, low-fat cream cheese, yogurt, spaghetti sauce or cheese sauce can be used as glue. Let you child embellish her creation with dried fruit, nuts, seeds, peas, or small crackers. Be careful to use foods that won't cause choking if your child is small.
Member Comments