Snacking is a well-established pathway to poor eating choices. The prevalence of handy snacks high in sugar, fat, salt and calories makes it easy for many students to grab the wrong foods to satisfy their hunger. To get the most out of snacks, understand how healthy options can improve your well-being.
Benefits
Snacks are essential for reducing your appetite in between meals, which can help students better focus on school activities instead of how hungry they are and eat less during actual meals. Nutritious choices can also provide additional minerals and vitamins, increase your energy level, enhance your memory and fuel your development if you are still growing. Healthy snacks protect your health, as well, because they are less likely than unhealthy snacks to cause medical problems such as high blood pressure and excessive weight gain. Less time worrying about your health and weight gives you more time to focus on doing well in school.
Snacks for Young Students
Young children should snack primarily on vegetables and fruit because many do not eat the recommended daily amount of either types of foods, according to the Center for Science in the Public Interest. Healthy snacks decrease their risk of developing medical conditions such as cancer and heart disease, too. Other healthy choices include snacks made with low-fat whole grains instead of less-nutritious refined grains. Good sources of fiber- and nutrient-rich whole grains include baked chips, granola, pretzels, rice cakes and whole wheat bread with whole grains listed among the ingredients. Low-fat and nonfat dairy products, such as pudding and yogurt, are other smart snacking choices, in part because they provide growing children with calcium for strong teeth and bones. The less salt and sugar snacks have, the better they are for you.
Snacks for Older Students
Older students benefit from eating snacks similar to those recommended for young children because their bodies need nutrients, too. Because older students usually have longer study hours and more freedom in their eating choices, however, they sometimes need to devote more energy to avoiding unhealthy snacks. Instead of reaching for instantly available unhealthy food -- at fast-food restaurants and in vending machines, for example -- plan ahead for sudden hunger when possible. Keep fruit and serving-sized packages of nutritious foods -- such as crackers, light popcorn and trail mix -- nearby for effortless, energy-boosting snacks.
Increasing Convenience
Parents can, and should, play a role in making sure their children learn how to snack wisely. Teach children that they should eat properly to stay healthy and perform well in school. KidsHealth suggests making nutritious snacks as easy to find as possible, because children tend to eat whatever is most convenient when they are hungry. Place healthy snacks in obvious locations, such as on a kitchen counter or in a lunchbox, to increase your child's chances of snacking the correct way.
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