The period leading up to dinner is one that often includes pleas for snacks from the kids. A long day of running, playing and learning leaves your children hungry. Even adults are likely to feel hungry before dinner hits the table, but too many snacks close to dinner decreases everyone's appetites. Establishing snacking ground rules teaches your children what to expect and what is acceptable for pre-dinner eating. If you do allow snacks, choose healthy options that could count as part of the meal, such as fresh vegetables.
Step 1
Clear out unhealthy snacking options from the home so your kids aren't able to argue about eating them. If you keep some less healthy options, hide them in the pantry or another area where the kids won't see them.
Step 2
Schedule your child's meals and snack times so she gets into a routine and knows when to expect snacks. This prevents grazing that causes a high amount of calorie consumption from snacks that can disrupt the appetite at meal time. Plan for a healthy snack after your child arrives home from school or day care to satisfy her hunger without interfering with dinner.
Step 3
Limit the pre-dinner snack to one serving of a healthy food item that is low in sugar and fat. Daily serving sizes for children ages 6 to 12 are 1 cup of dairy products, 2 oz. of proteins and 1/2 cup each of grains, vegetables and fruits. Serve the snack right after school or about an hour before dinner so your child still has an appetite at dinner time. Gather the options so your child can see them and knows the limitations on what is allowed.
Step 4
Prepare a plate of healthy snack options that your child is allowed before dinner. Try fresh fruit pieces, cheese or vegetables cut into various shapes with dip to appeal to children. Place the plate where the kids can reach it to encourage the healthy snacking.
Step 5
Ask your child to help with dinner preparations to keep him busy so he doesn't ask to continually snack until meal time. If he doesn't want to help in the kitchen, get him started on another activity that keeps him occupied such as homework, a game or an art project.
Step 6
Schedule your family dinner earlier if your children are overly hungry waiting for the meal. An earlier dinner eliminates the need for excessive snacking by satisfying your child's hunger.
Tips and Warnings
- Vary the pre-dinner snacks each day to keep your child interested. Ideas include low-sugar yogurt, string cheese, smoothies with skim milk, air-popped popcorn, pitas with hummus and hard-boiled eggs.
References
- Kids Health from Nemours; Snacks
- Good Morning America; Your Kids and Food: The Secret Life of Snacking; Juju Chang; March 2010
- Mass.gov; The Hungry Half-Hour: Getting Your Kids to Snack Healthy Before Dinner; Lauren Smith; January 2009
- Kaiser Permanente; Daily Serving Sizes for Children and Adolescents
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