Healthy, between-meal snacks provide needed energy, vitamins and minerals, especially for very active children. According to nutritionists at Colorado State University Extension, growing children benefit from "planned snacks." Prepare snacks ahead of time, and keep them handy in the refrigerator or pantry for quick dispensing. Keep the portions reasonable, as overeating can lead to childhood obesity. If serving snacks to your child's friends, find out if they have special dietary needs.
Fruit
Fruit is a healthy choice when considering snacks for children. Many fruits are high in anti-oxidants, which protect cells from the negative effects of stress, the sun and pollution. Encourage children to enjoy fruit on its own, or perhaps with a little low-fat cream cheese or yogurt. Add a drop of pure vanilla to plain yogurt for a tasty dip. Cut up apples and drizzle with lemon juice to keep them from turning brown. Strawberries are high in vitamin C to keep gums healthy. The Mayo Clinic suggests fruit kabobs as a fun idea. Place colorful fruit such as seedless green and red grapes, berries and pieces of tangerine, mango or melon on a wooden skewer. Offer only under supervision.
Cereal
Give your child a handful or two of crunchy cereal to snack on between meals. Avoid sugary cereals and choose ones made with whole grains, says the Mayo Clinic. The complex carbohydrates will help your child maintain attention throughout the day. You can also make your own granola with sliced almonds or raisins.
Vegetables
Carrot sticks make an excellent snack for children, but beware of choking. Also try celery with a spreadable cheese, cherry tomatoes or radish rosettes. Accompany the veggies with a low-fat salad dressing or homemade dip. Make nutritious vegetable chips and store them in an air-tight container to keep fresh. Thinly slice or julienne sweet potatoes, zucchini or other root vegetables, lightly brush with oil and bake at 375 degrees for about 20 to 30 minutes, or until crispy. Turn them over after 10 or 15 minutes for more even cooking. You can also use green beans. Vegetables supply fiber to a child's diet for digestive regularity.
Crackers
Crackers can be a healthy between-meal snack. They provide similar nutrients as cereal, such as B vitamins, important for healthy skin, red blood cells and nerves. Children may prefer crackers with a touch of natural sweetness, as from bran. Choose low-fat, baked and whole-grain crackers. When buying crackers, be sure to read box labels. Avoid ingredients such as hydrogenated vegetable oil and high-fructose corn syrup. The National Network for Child Care recommends graham crackers topped with both peanut butter and applesauce -- choose unsweetened brands at the store.
References
- Mayo Clinic: Healthy Lifestyle: Children's Health: In-Depth: Children's Snacks: 10 Tips for Healthier Snacking
- AboutKidsHealth.ca: News & Health: Snacks for Children
- National Network for Child Care: Snacks for School-Age Children
- Colorado State University Extension: Feeding Young Children: P. Kendall, Ph. D., R. D. and C. Puck: December 2006
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