Children need snacks in their diets because they help them meet nutritional requirements and give them energy to learn, play and grow. Nutritious snacks help your child's body stay healthy and fight diseases that include diabetes, obesity and cancer. A snack doesn't have to be hard to prepare. Many snacks are easy and quick to make. Most children need two to three snacks per day to prevent hunger and optimize development. Children who go to school need a healthy snack during the day to help them comprehend and retain new information.
Step 1
Offer sliced fruits and vegetables. If your child turns his nose up at produce, try making it fun. Most children enjoy dipping their food, so try hummus, low-fat yogurt, reduced-fat ranch dressing or mashed avocado. Threading chunks of fruits and vegetables on skewers without sharp ends is another good way to make them more appealing to children. Be sure the pieces do not pose a choking hazard for younger kids. Fruits and vegetables are a good source of vitamins A and C and fiber. These nutrients support healthy immunity and digestion.
Step 2
Include whole grains, which contain fiber and will fill your child's stomach without a large amount of fat and calories. They also have complex carbohydrates, which offer long lasting energy. This is vital for children who are in school all day. Try whole grain toast or crackers with cheese. Popcorn is a whole-grain snack as well, but young children could choke on it.
Step 3
Choose low fat dairy foods. Dairy products are the best source of calcium for children. This nutrient supports healthy bones and teeth. Offer low-fat cheese with crackers or fruit, low-fat yogurt or cottage cheese with peaches or strawberries. When purchasing yogurt, be sure you are choosing a product that is low in sugar. Too much sugar lends itself to insulin resistance, which can lead to diabetes. A high-sugar diet also increases the risk of unhealthy weight gain.
Step 4
Don't forget protein, which builds strong muscles and promotes healthy skin, hair and nails. Good sources of protein include hard-boiled eggs, cheese, yogurt, beans and peanut butter. Serve eggs with fruits or vegetables. Mashed beans make a good dip for baked chips or vegetable slices. Peanut butter is a good addition to toast. Banana or apple slices pair well with peanut butter as well.
Step 5
Add healthy fats. A healthy amount of fat supports normal brain, heart and eye development as long as it is polyunsaturated, monounsaturated or omega-3 fatty acids rather than saturated or trans fats. Choose tuna on crackers or avocado with baked tortilla chips. Nuts and seeds are also good sources of healthy fats, but talk with your doctor if you have a history of food allergies in your family before giving them to your child. Nuts and seeds are a choking hazard for young children.
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