Trying to control what your child consumes as snacks can be challenging -- there are plenty of bad choices available, from sugar-laden soft drinks to fat-filled processed chips and cakes. Fortunately, there are also lots of healthy, nutritious snacks for kids. By allowing kids to help choose their favorite snacks, you can make sure you are buying something they will eat. Although they should not be eaten on a regular basis if you're trying to encourage nutritious habits, chips, cakes and cookies can be an occasional indulgence.
Fruits, Veggies, Nuts and Popcorn
Fruit, both fresh and dried, offers vitamins and minerals and helps keep kids hydrated. Sliced apples, oranges or a banana on the run are convenient and handy snacks. Many varieties of dried fruits now come in convenient easy-to-carry boxes. Kids also enjoy raw vegetables, such as baby carrots, sliced squash, celery or cherry tomatoes, either alone or with a tantalizing yogurt-based dip or hummus -- vegetables are a good source of antioxidants. Roasted nuts, along with nut butters, are an excellent source of protein and good fats. Plain popcorn is easy to take along and provides a good source of fiber, but avoid heavy butter and salt.
Milk, Yogurt and Cheese
Plain low-fat or skim milk can be a great snack by itself or mixed with fruit to make a nutritious calcium-rich smoothie. The smoothie could also contain yogurt, or yogurt could be eaten by itself as a snack. Greek yogurt contains roughly twice the amount of protein as regular yogurt. String cheese comes in low-fat varieties, is high in calcium, and easy to grab and go because it is individually packaged.
Cereal, Crackers and Bagels
Whole grains in the form of breakfast cereals can be eaten out of the box for a nourishing carbohydrate, high-fiber snack. Crackers can be filled with peanut butter and jelly or cheese and a piece of pear for some energy and staying power. Instead of a sandwich that might get soggy in a lunchbox, try wrapping the sandwich filling in a bagel instead. It has a firmer hold and is a good source of quick-energy carbohydrates.
Mix and Match Snacks
You can make your own trail mix from nuts, seeds and dried fruits, or buy some commercially prepared and divide into single-serving bags for a blend of carbohydrates, protein and good fats. Combine celery topped with peanut butter and raisins to create an interesting snack called "ants on a log." You can make "egg boats" by using hard-boiled egg wedges with cheese as a sail. Remember to have a variety of ingredients for healthy snacks on hand for your child to access readily when hungry.
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