Healthy snack foods can help children maintain energy levels and focus throughout the school day. Snack time can also help your child meet his or her nutritional requirements. Help your child choose high quality snack foods and avoid those high in sugar, simple carbohydrates and trans fats.
Fruit
Fruit appeals to many children because of its sweet taste. Emphasize fresh fruits and unsweetened fruit cups or dried fruit for snacking. Encourage your child to try new flavors, such as kiwi, mango or melon, in addition to their usual favorites. A fresh fruit salad is convenient to eat and can cover a variety of nutrients and vitamins.
Vegetables
Many children are reluctant to eat vegetables, so try creative options to make these more attractive. Serve raw vegetables with yogurt dip, low fat salad dressing, bean dips, guacamole, hummus or salsa. Ants on a Log are a traditional children's favorite consisting of peanut butter spread on celery and topped with raisins.
Whole Grains
Whole grains provide heart-healthy fiber and include more vitamins and minerals than refined grains. High-sugar or high-fat carbohydrates such cookies, snack cakes, and chips should only be served as occasional treats. Instead, choose whole wheat crackers, rice cakes, whole grain English muffins, pitas or tortillas. Look for granla bars and cereal bars that are low in sugar and fat.
Protein
Cheese is an excellent source of calcium, which is an essential mineral for growing bones. Choose reduced-fat or low fat versions and serve with whole grain crackers or vegetables. While low fat yogurt is a rich source of protein and calcium, the Center for Science in the Public Interest advises consumers to read food labels to avoid brands high in sugar. Trail mix and nuts provide protein and essential fats but check first with your child's school since some may restrict nuts to prevent allergic reactions in susceptible children.
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