According to the Centers for Disease Control and Prevention, approximately 17 percent, or 12.5 million, of children and adolescents aged 2 to 19 are obese. However, children still need adequate energy and nutrients in order to meet the demands of their growing and developing bodies. Choosing healthy snacks is an effective way to help children maintain a healthy weight while still receiving sufficient nutrients and energy.
Nuts
Nuts, such as almonds, walnuts, pecans and pistachios, contain unsaturated fats, which are considered the healthy types of fat. Eating foods that contain monounsaturated and polyunsaturated fats can improve blood cholesterol levels and decrease your risk of heart disease. The protein and fiber content will help keep you feeling full for longer as well.
Add even more nutrients to your snack by making a homemade trial mix. Mix unsalted or lightly-salted nuts with dried fruits, such as cranberries or apples. Satisfy your sweet tooth by sprinkling a few dark chocolate chips into the mix, too.
Fruits and Vegetables
Fruits and vegetables are low in calories, packed with essential vitamins and nutrients and are a healthy and convenient snack. For a more substantive snack to keep you feeling full for longer, try combining fruits and vegetables with other healthy food choices. For example, dip raw veggies such as carrots, peppers or broccoli in hummus or low-fat ranch dressing. Add sliced fruits such as apples and bananas or berries to a bowl of whole-grain cereal or pair with a piece of string cheese.
If you are not a fan of vegetables, mask their presence by adding veggies, such as spinach, to a fruit smoothie. The taste of the vegetables will blend away, but the nutrients will remain.
Whole Grains
Whole grains, such as whole-wheat flour, bulgur, or cracked wheat, oatmeal, whole cornmeal and brown rice, are a healthy snack choice because they contain fiber, iron and many B vitamins. Foods containing whole grains also make filling snacks. For example, spread peanut butter or low-fat cream cheese on a whole-grain bagel, melt reduced-fat cheese on a whole-wheat tortilla for a quesadilla or microwave a bag of plain popcorn.
Low-Fat Dairy
Dairy, such as milk, yogurt and cheese, is another healthy option for a snack. The USDA recommends consuming low-fat or fat-free dairy products because they have less saturated fat, but still contain calcium, which is essential for bone growth and strength. Low-fat dairy options are also conducive to a weight-loss program because they have fewer calories than their full-fat counterparts.
Incorporate dairy into your snacks to stay energized throughout the day. For example, mix fruit or granola with yogurt, have a serving of low-fat pudding or place a piece of cheese and a slice of deli meat on top of whole-grain crackers.
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