Feeding your children nutritious foods and sending them to school with healthy snacks is a sure way to teach them about healthy eating. By sending your children to school with healthy snacks, you can help them avoid the temptations of sugary or salty junk food choices that are loaded with fat and calories.
Fruit
Fruit is a healthy, completely natural snack option that has the sweetness children desire. Children should eat around 1.5 cups of fruit on a daily basis, according to KidsHealth. Snacks are a great way to sneak in a serving of fruit and give children many vitamins and minerals they may not get otherwise. Another good thing about fruit is that even the pickiest eater is bound to find one or two fruits that she enjoys. If you need additional help making the fruit appealing, pack some low-fat yogurt so your child can dip the fruit into it. Dried fruit is another option; however, read the labels to ensure there is no added sugar. The majority of the nutrition values remain unchanged, although the dried versions contain more calories.
Applesauce
Applesauce is a healthy snack that is packed with fiber and vitamins. You can make applesauce at home or you can purchase the prepackaged version from your local market. When shopping for applesauce, read the labels closely and purchase only those that are natural or contain little to no sugar. If your child finds applesauce boring, send along a small bag of raisins or a packet of cinnamon that he can stir into it.
Trail Mix
The next time you go to the supermarket, skip the prepackaged trail mix and allow your child to purchase his favorite ingredients to make a homemade version of the popular snack. This gives you and your child a small project while controlling the amount of sugar and salt that goes into the snack. Start with low-fat granola for fiber and add various healthy ingredients such as hulled sunflower seeds, dried fruit, pumpkin seeds, almonds, peanuts and unsweetened shredded coconut. Separate the trail mix into individual sized baggies so they are ready to go for snack time.
Cheese
Low-fat varieties of cheese give your child a boost of calcium, vitamins A and B-12, protein, zinc and phosphorous. String cheese is a popular choice as kids can take a bite right off the stick or tear the cheese off in thin strips. Block cheese can be cut into small squares and eaten by themselves or with some whole-grain, unsalted crackers. Finally, you can mix cottage cheese with some sliced nectarines, pears or peaches for a sweet treat.
References
- KidsHealth: The Food Guide Pyramid
- Dairy Council of California: Cheese
- "The Ultimate Healthy Snacks Lists: Including Healthy Snacks for Adults & Healthy Snacks for Kids"; C Elias; 2011
- "Healthy Family, Happy Family: The Complete Healthy Guide to Feeding Your Family"; Karen Fischer; 2010
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