You may wonder if your growing child should have a bedtime snack. Nighttime snacks are appropriate if your child is genuinely hungry, rather than just asking for a snack in an attempt to delay bedtime. Young children often benefit from a snack because their small stomachs don't hold much food, causing them to become very hungry between dinner and breakfast. Rather than a bedtime snack ritual for older children, give them a healthy snack when they request one.
Protein-Based Snacks
These snacks give a protein boost to your child. Choose a low-fat or healthy-fat option, such as a turkey wrap with 2 oz turkey on a half-wrap with lettuce and tomato or 1 tbsp. peanut butter on a slice of whole-grain bread. You can also try 1/2 cup of black beans topped with a sprinkle of shredded cheddar cheese or 2 oz. leftover grilled chicken dipped in honey mustard.
Calcium-Rich Snacks
These snacks are excellent if your child tends to avoid milk products during the day. A 1/2 cup of cottage cheese with diced strawberries or a piece of string cheese with a graham cracker are good examples of calcium-rich snacks. For a healthy, cold snack, keep servings of low-fat yogurt in the freezer; it's healthier than ice cream but has a similar appeal.
Fruit and Veggie Snacks
According to the U.S. National Institutes of Health, children need five servings of fruits and vegetables each day. If your child has missed the mark, a bedtime snack gives you a great opportunity to add one to her total. A banana, orange or apple makes a perfect bedtime snack. Other healthy fruit snacks include halved black grapes, blueberries and cantaloupe slices. You can also give your child celery sticks, baby carrots, cucumber slices or squash wheels with a light ranch dip. A warm bowl of vegetable soup with two wheat crackers is good on a cold winter night or when a more filling snack is needed.
Grain-Based Snacks
A light carbohydrate can make a good bedtime snack. Graham crackers or 1/2 cup of oatmeal provide needed whole grains. Alternatively, consider a small bowl of raisin bran cereal or a cup of leftover brown rice with dried cranberries.
Tips
Offer a small glass of water with your child's bedtime snack. Make sure he brushes his teeth after eating. Don't keep unhealthy snack items, such as candy bars and doughnuts, in the house, so that children don't request these unhealthy items. Avoid giving your child caffeine or a sugary soda at bedtime. Pay attention to your child's sleep pattern after snacks, as a high-fiber snack, such as oatmeal or beans, may disrupt the sleeping pattern of some children. Ideally, a bedtime snack is eaten at least half an hour prior to sleep.
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