The rates of childhood obesity in the United States are staggering. The U.S. Department of Agriculture 2010 Dietary Guidelines for Americans reports that 10 percent of 2- to 5-year-olds, 20 percent of 6- to 11-year-olds and 18 percent of 12- to 19-year-olds are obese, as of 2007 to 2008. Putting children on a drastic weight-loss plan may interfere with their normal growth and development. Instead of dieting, kids should focus on not gaining additional weight. Improving their snacking habits is one strategy to help stem weight gain. Base healthy snacks to support weight management in kids on whole, natural foods.
Fruit and Yogurt
Fresh fruit is naturally sweet and contains fewer calories than candy and baked goods. Avoid dried fruit, which is a concentrated source of calories. Also limit your kids' intake of fruit juice, which may not contribute to feelings of fullness, but still adds calories. Instead of simply offering an apple or orange to your child, make fresh fruit appealing. Slice a banana, make star shapes out of kiwi slices and halve strawberries. Serve with a toothpick and a homemade yogurt dip made with plain, non-fat yogurt, applesauce and cinnamon. Skip yogurts that contain artificial colors and high fructose corn syrup, adding unnecessary calories and feeding your child's sweet tooth.
Carrots and Hummus
You don't have to let your child know that hummus is made with a vegetable. Most children enjoy the nutty taste and smooth texture of the dip. Hummus provides protein, fiber, vitamin C, folate, vitamin B-6 and 10 minerals. With just 50 calories per 2-tablespoon serving, hummus will not overload your child's calorie intake. Crunchy baby carrots make a healthful, low-calorie dipper, but experiment with other vegetables, too, such as celery, red pepper strips and jicama wedges to vary your child's diet.
Popcorn
Most commercial popcorns contain added fats and sodium, making them high in calories and therefore unhealthy. Air pop popcorn at home for a crunchy snack with only 31 calories per cup. Plain, air-popped popcorn can taste rather bland, so dress it up with a spritz of non-stick cooking spray and 1 to 2 tablespoons of grated Parmesan cheese for an additional 25 to 50 calories. You could also make seasoning mixes to top the popcorn. Spray the popcorn with cooking spray so the spices stick and toss in sea salt and black pepper. Other spice-topping duos include chili powder and a teaspoon of sugar or cinnamon and a touch of no-calorie sweetener.
Pizza
Kids love pizza, but take-out versions often contain more than 300 calories per slice. Offer your kids a homemade pizza that contains fewer calories, less fat and more nutrients. Slice a whole-wheat pita in half and top with low-sodium tomato sauce. Sprinkle 1 ounce of part-skim mozzarella cheese over the top and pop under the broiler until the cheese melts and the pita is crispy. This pizza contains fewer than 175 calories and offers a serving of whole grains. Add low-calorie toppings, such as 1 ounce low-sodium ham for 25 calories, 2 tablespoons chopped bell pepper for about 10 calories or 1/4 cup pineapple tidbits for 27 calories.
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