Kids need healthy afternoon snacks to tide them over until dinner, but busy parents can be tempted to go with unhealthy but convenient options to save time. Instead of resorting to unhealthy cookies or chips, try creating a quick snack that incorporates fruits, veggies and whole grains. You'll feel better knowing that you are teaching your child how to make good food choices that will last him a lifetime, while also providing the nutrients he needs for proper growth and development.
Rice Cake Sandwiches
Instead of serving up yet another boring sandwich, spread peanut butter on a rice cake, add a handful of raisins and close the sandwich with another rice cake. Peanut butter provides protein and monounsaturated fat, but choose a natural peanut butter that doesn't contain trans fats, excess salt or added sugar. The raisins supply iron and potassium and the rice cakes provide a low-fat, low-calorie alternative to bread.
Cheese and Fruit Kabobs
Use small cookie cutters to cut chunks of cheese and pieces of melons into shapes like hearts, circles and stars. Thread these onto a wooden kabob stick along with strawberries, raspberries or blueberries. The cheese provides calcium for growing bones and protein that can fuel your child's adventures until dinner without causing a blood glucose spike that will leave her tired and cranky while the berries provide vitamins and antioxidants.
Popcorn Blends
Plain popcorn can be a healthy snack on its own -- as long as you choose air-popped popcorn or a light microwave popcorn that is low in saturated fat and free of trans fats. Popcorn is high in fiber and considered a whole grain food. But popcorn is even better when you dress it up with healthy spices. Simply sprinkling grated Parmesan cheese over popcorn adds calcium and flavor. Another option is to sprinkle cinnamon and a pinch of brown sugar onto popcorn to create a sweeter version. For a Southwest flavor, try adding some dry taco seasoning mix to a bowl of plain popcorn. You could also make a more complex snack by tossing in fiber-rich nuts, pumpkin seeds or dried fruit.
Packaged Snacks
If you don't have the time to make a snack from scratch, pre-packaged snack options can be an option. Instead of a bag of chips or handful of cookies, aim for prepared snacks that are high in fiber, vitamins and minerals. Some granola bars or cereal bars may be a far better option than candy bars, but you'll have to check labels to find one that is low in fat and doesn't contain added sugars or trans fats. Cookies or crackers made with whole grains or real fruit are another good option for on-the-go kids and parents.
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