Snack Ideas

It can be hard to identify healthy snacks that are easy and inexpensive to provide.

Here are some snack ideas from little bites, big steps:

Fruit smoothie made in a blender with fresh fruit, yogurt, and juice
Banana slices with peanut butter
Mud and Dirt: A cup of low-fat pudding with crushed graham crackers mixed in
Sandwiches made with meats or peanut butter
Crunchy vegetable sticks (carrots, celery) with low-fat ranch dip
Ants on a Log: Peanut butter on celery with raisins
Hummus and pita wedges
“Light” microwave popcorn with grated Parmesan cheese (3 years or older)
Mini pizzas: Half an English muffin covered by a tablespoon of tomato sauce and topped with mozzarella cheese
Whole-wheat tortilla with salsa
Yogurt parfait with low-fat yogurt and fruit

Choosing and Buying Snacks

Buy only healthy snacks, such as fruits and vegetables.
Before you go shopping, tell your children what behavior you expect and what, if any, snack they can expect.
Take snacks with you when you go to appointments or shopping.
Use snacks to provide the food groups you and your children are missing during meals.
Make snacks small, and then give seconds if you or your child need more.
Decide what snacks you will allow and when. Tell your child the rules and stick to them.

Give children a choice of two or three items for a snack.
Give snacks at a routine and scheduled time.
Snacks are great until one to two hours before dinner.
Snacks are for hunger, not for rewards or emotional soothing.
Ask yourself: Is your child really hungry like he says he is, or is he thirsty or in need of attention?
Head off crying or tantrums by giving the child phrases to use such as “I am hungry” or “I don’t like this.”
If they do not want what you offer, tell them it is OK because they will have a meal soon, and don’t give in to whining.
Take time to teach when, where and why snacks are appropriate.
Allow your child to help you prepare the snack. Children are more likely to eat a snack they helped prepare.
Be consistent with your children. If you have said that they are not allowed to have a certain food, stick to it.

Too much juice can lead to diarrhea and tooth decay.
Juice is mainly a natural sugar. It tells a child’s brain she is full and can spoil her appetite.
Juice does not have the same nutrients as whole fruit.
Children should have no more than 6 ounces of juice per day.
Many juices are really sugar-sweetened drinks with only a small portion of juice or none at all.
The label must say “100% juice” for it to have no added sugar.

Have lots of sugar (carbohydrates) and calories.
Have acids that may erode the teeth.
Are really just another type of soft drink.
Should only be used when a child has been doing continual hard exercise for 90 minutes or more.

There is a direct link between sugar-sweetened drinks and childhood obesity.
Sodas have nothing but calories from sugar.
Drinks with caffeine tend to dehydrate and are linked to inattention, hyperactivity and sleeplessness in young children.
Caffeine is also addictive.
Electrolyte replacement drinks such as Pedialyte® (for infants and toddlers) are for children with certain health problems and should not be used unless recommended by the child’s doctor.

Plan how to prepare healthy snacks for your family this week.