Preschoolers' diets should be similar to that of the rest of the family, with three meals and one to two snacks each day. It is important to understand that children within this age group of 2 to 5 have stomachs that are smaller than an adult's so they eat less at each sitting. Snacks provide a way for a preschooler to have and sustain their energy until the next meal. Serving healthy snacks to preschoolers will provide adequate nutrition for growth, encourage lifelong healthy eating habits, and aid in the prevention of diseases such as obesity, heart disease and diabetes. Because a preschooler's appetite changes from day to day, it's important to provide a constant selection of healthy snacks.
Fruits and Vegetable Snacks
Most snacks served to children should include fruits or vegetables. Fruits and vegetables are loaded with vitamins and minerals, which are essential for a preschoolers' growth, and they help with satiety. Fruits and vegetables contain no fat or cholesterol and are very low in calories. Fruits and vegetables can be served whole, sliced, cubed or in wedges. They also go well with low fat dairy options and healthy whole grains.
Healthy Whole Grain Snacks
Whole grains snacks can provide preschoolers with fiber, vitamins, and minerals. Fiber helps a preschooler with proper bowel function by reducing constipation. Whole grain snacks also help preschoolers feel fuller longer. Some whole grain snacks can include pitas; tortillas; breakfast cereal crackers; rice cakes or light popcorn. Be sure to read nutrition labels to pick options that are low in sugar, saturated fats and trans fat.
Low-Fat Dairy Snacks
Dairy helps preschoolers' bones and hearts because it is a terrific source of calcium and vitamin D. Choose skim or low-fat dairy products instead of those made with whole or reduced fat milk. Serve small portions, and serve cheese with other foods like fruit, vegetables or whole grain crackers. Along with eating low fat dairy, drinking low fat dairy products are also good compliments to healthy snacks.
Healthy Snack Ideas
According to the USDA Food and Nutrition Service, snacks for a preschooler should include various food groups like fruits, vegetables, whole grains, and low fat dairy. Here are some snacks that include at least two or more of the food groups: sliced vegetables with hummus, bean dip or low fat salad dressing; cubed or sliced fruits with low fat yogurt; baked English muffins or pita bread topped with spaghetti sauce, grated 1 percent cheese and sliced vegetables. Some other healthy snacks include parfait made with yogurt, chopped fruit, and whole grain cereal sprinkled on top; fruit smoothies blended with milk, yogurt, and fruits, and kabobs made with any combination of 1 percent cheeses, fruits, and vegetables.
References
- "Secrets of Feeding a Healthy Family"; How To Raise Good Eaters; Ellyn Satter; February 2006
- USDA Food and Nutrition Service: Nibbles for Health 21
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