Healthy Snacking for Kids

Snacking between meals has gotten a bad rap -- although snacks are purported to spoil a child's appetite, eating a few healthy snacks between meals can help kids stay energized throughout the day. Eating nutritious snacks, like fruits and vegetables, will help keep your child's blood sugar stable without filling her up before dinner. Talk to your child's pediatrician before making any changes in her diet, particularly if she has a health condition, like diabetes or allergies.

Snacking Facts

Offer your child about 2 to 3 snacks a day, depending on his appetite. If your child is a picky eater and doesn't usually finish his meals, cut back to two snacks per day. (Reference 4) Provide mostly fruit and veggies as snacks -- school-age kids need three to five servings of vegetables and two to four servings of fruit per day. Fruits and veggies have a high water content, but are low in calories, so they'll fill your child up without spoiling his appetite. Fruits and vegetables also are high in antioxidants, which may help prevent your child from developing heart disease, diabetes and cancer later in life.

Keep Snacks in Sight

Your child may be more likely to eat healthy snacks if she's given a few options. Keep a bowl of brightly colored fruits and veggies on the counter top, so she can grab an apple, grapes, or a banana when she feels hungry. Keep candy and salty snacks out of the house, so snacking on these foods won't even be an option. Place healthy snacks like whole-grain crackers with peanut butter on the counter occasionally, but encourage your child to snack on mostly fruit and vegetables.

Cut it Up

If your child isn't keen on chewing on a whole carrot stick, cut them into bite-sized pieces, which may look more appetizing and are easier for kids to grab. Keep celery sticks, carrot sticks, cucumber coins and other kid-friendly fruits and veggies in the fridge in reusable plastic containers. Your child may be more likely to eat veggies if he can dip them into something tasty. Mash up an avocado or place a small amount of plain yogurt in a bowl for dipping veggies.

On-the-Go Snacks

Encourage your child to help you pack her lunchbox. This way, she'll know what she's eating ahead of time and may be more likely to actually eat it. Give your child a choice between a few healthy snacks, like pineapple chunks, strawberries or celery with peanut butter. When she gets to school, she'll be proud that she chose what to eat all by herself.

Frozen Snacks

Prepare healthy frozen snacks to offer your child when he's craving a sweet treat. Pour 100 percent fruit juice into ice pop molds, then place them in the freezer. Serve frozen berries with a small amount of yogurt or cottage cheese for a sweet after-school snack. Your child may be so busy enjoying his cold treat, he'll barely notice he's eating a serving of fruit.