Children love to eat foods that are high in sugar, salt and anything else that is not particularly good for them. Many children look forward to snack time in the same way that adults look forward to pay day. As parents, it is your responsibility to make sure your child is learning to choose healthy snacks by teaching him good habits that will last a lifetime. Offer snacks that taste good and are good for him.
Pizza
Pizza is a popular choice among children and is a treat that is both nutritious and healthy when prepared correctly. Begin with a whole-wheat tortilla, pita or half of an English muffin as the pizza crust. Spread a little tomato sauce on the crust and top with reduced-fat mozzarella cheese. Add some lean meat or chopped vegetables as well. Pop the pizza into the microwave for about 1 minute or cook in a toaster oven for three to five minutes. Cut the pizza into small triangles.
Trail Mix
Trail mix is a fun snack that children can eat while they are out playing. Even better, children will enjoy making their own trail mix, so turn it into a family project. Set the ingredients out on the table and let the kids pick out what they want in their custom trail mix. Healthy foods include raisins and other dried fruit, sunflower and pumpkin seeds, roasted soy nuts, peanuts, cashews, almonds, low-fat granola and whole-grain breakfast cereal, such as toasted oats or puffed wheat. Once the children have created their mix, scoop 1/3 cup servings into individual bags and keep them in the refrigerator or freezer for freshness.
Natural Peanut Butter
Children love peanut butter, but the processed version contains unwanted ingredients, including large amounts of sugar. Buy natural peanut butter, which is generally made from just peanuts and a trace amount of salt. Your kids will get the additional benefits of the fiber and protein in peanut butter. Use two toasted mini waffles to make a peanut butter and jelly sandwich, or use natural peanut butter as a topping on rice cakes and yogurt.
Whole-Grain Cereals
Whole-grain cereals, eaten plain or with milk, are a quick, healthy snack. They are a good source of fiber, calcium and vitamins. A bowl of cereal topped with strawberries, blueberries or banana slices keeps your kids feeling satisfied between meals. Use whole-grain cereal as a topping for yogurt, or add it to a smoothie for a new twist.
References
- "Snacktivities: 50 Edible Activities for Parents and Children"; MaryAnn F, Kohl; 2003
- "Healthy Food for Healthy Kids"; Bridget Swinney; 1999
- "365 Foods Kids Love to Eat: Nutritious and Kid-Tested"; Ellison and Gray; 1995
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