Giving kids healthy food choices when we give them between meals snacks is important.
Generally a good rule of thumb is to keep a snack for kids under 200 calories since otherwise it could fill them up too much so that they won’t want to eat the next meal.
A healthy snack would be a good balance of all nutrients – carbohydrate, protein, vitamins and minerals. It should be able to fuel their activity while giving them a portion of their daily nutritional needs.
Some ideas for a healthy snack:
- Half a sandwich with protein on whole grain bread
- Celery sticks with peanut butter or other nut butter
- Veggies with hummus
- Cheese and crackers with a side of fresh fruit
- Yogurt and fresh fruit
- Smoothie made from fruits, vegetables and Greek yogurt
- Milk with fruit muffin
- Trail mix or homemade granola bars
- English muffin pizza
- Pita pocket with turkey and cheese
- Roll ups using tortilla with meat, cheese and veggies
- Bowl of cereal (non-sugar sweetened) or oatmeal topped with fruit, low fat dairy
Use cookie cutters to make fun shapes for fruits, cheese and sandwiches for added enjoyment!
Invite the kids into the kitchen to help prepare their own snacks and they will enjoy them even more!
Serve snacks with flavored water (flavor with citrus slices, mint, or fresh berries) instead of soda, sports drinks or fruit punch.
Giving them healthy snacks while avoiding sweets, chips and processed foods that add sodium, fat, calories and few nutrients will give your kids energy and nutrition to have a great day!