According to the 2010 Family Nutrition and Physical Activity Survey of the American Dietetic Association (ADA), many American children snack throughout the day at the expense of missing breakfast and dinner. National education director for the ADA Dr. Katie Brown has expressed concern over the survey's findings, noting that skipping meals can affect a child's cognitive ability, behavior and development. One solution to these findings is to plan and serve healthful snacks throughout the day, delivering a variety of nutrients and a steady stream of energy.
Whole Grains
According to the 2010 ADA survey, children often do not consume whole grains in adequate amounts. You should try to incorporate complex carbohydrates like whole grains, which are high in fiber, over simpler carbohydrates or sugars into your child's meals and snacks. For a kid-friendly snack, make a sandwich of lean deli meat on whole-grain bread and cut it into small shapes. Serve the mini-sandwiches skewered on toothpicks. Or heat up some oatmeal for a warming bowl of grains.
Lean Meats and Beans
Another food group lacking in the diets of many young Americans is lean meats and beans. Both are high-quality sources of dietary protein, which is vital for developing and maintaining strong muscles can be detrimental to heart health. Beans can be a good protein source for vegetarians and vegans, and also contain some dietary fiber. Mash up some kidney and pinto beans for a protein-rich spread, and serve with whole grain crackers for a quick and healthy snack.
Low-Fat and Fat-Free Dairy
Replacing full-fat dairy products with low and non-fat varieties can save calories and lower saturated fat, and may reduce the incidence of insulin resistance, high blood pressure, high cholesterol and obesity. Serve kids low or non-fat yogurt with raisins and oats sprinkled on top, or pour a glass of milk alongside chopped vegetables and hummus.
Vegetables and Fruit
Fruits and vegetables are rich sources of vitamins and minerals, which are essential for proper cell functioning, growth and development. The University of Maryland Medical Center recommends eating 3 to 5 servings of vegetables and 2 to 3 servings of fruit a day. Serve a sliced apple with peanut or almond butter, or celery and carrots with a low-fat condiment such as hummus or bean dip. Potassium-rich bananas are also a good snack time choice.
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