Parent Zone
October 2007
Healthy “Good-For-You” Snacks
Serving healthy snacks to our children is important to providing good nutrition for growth and development, supporting lifelong healthy eating habits, and preventing costly and potentially disabling diseases, like heart disease, cancer, diabetes, high blood pressure, and obesity.
Snacks are a bigger part of kids’ diets than in the past. Snacks can make positive or negative contributions to kids’ diets – depending on the choices we offer. Below are ideas of healthy drinks and snacks for teachers, caregivers, children’s programs, and parents to serve to children in the classroom, in after-school programs, at soccer games, home, and elsewhere.
- Fruits and Vegetables – Almost all of the snacks served to children should be fruits or vegetables. Do taste tests or let kids choose (or vote for) new fruits and vegetables to try.
- Healthy Grains (whole grains that are low in fats and sugars) - Serve mostly whole grains, which provide more fiber, vitamins, and minerals than refined grains. (Whole wheat [or other whole grain] should be the first ingredient listed.)
- Low-Fat Dairy Foods - To protect children’s bones and hearts, make sure all dairy foods are low-fat or fat-free, such as yogurt and low-fat pudding. Since cheese is the #2 source of heart-damaging saturated fat in children’s diets, choose lower-fat cheeses, serve small portions, and serve cheese with other foods like fruit, vegetables, or whole grain crackers.
- Nuts and Trail Mix - Since nuts are high in calories, it is best to serve small portions (a small handful) and serve them along with another snack, such as fruit.
For a detailed list of healthy snack ideas, visit www.cspinet.org/healthysnacks
Center for Science in the Public Interest, 2005.
http://www.cspinet.org/nutritionpolicy/ (pdf)
Featured Snack Idea: Kids’ Choice
Take a six-cupcake tin and put a different treat in each cupcake spot. Some choices include: cheese cubes, vegetables, cereal, raisins or fruit, yogurt, pretzels, crackers, nuts, pieces of bagel etc.
The kids will like the fact that they have a wide array of things and can pick and choose. What isn't used is covered and can be added to the following day’s selections.
Sometimes you may end up having things that have been passed over for a day or two, but you’ll find your kids eating more healthy options and being refueled after a long day—all without spoiling their appetites for dinner.
http://www.stretcher.com/
Other Links to Explore:
The ABCs of Growing Healthy Kids
http://pubs.cas.psu.edu
Recipes for Kids
http://www.kidshealth.org/
Secrets of Healthy Snacks for Kids
http://www.webmd.com/
Healthy Snacks for Kids
http://www.pcrm.org/
More Healthy Snacks for Kids
http://www.kidapprovedmeals.com/
Quick and Healthy Snacks for Kids
http://parentcenter.babycenter.com/
