9 Healthy Snack Ideas for Kids
“No snacking between
meals or you’ll spoil your dinner!”
Today, nutritionists are saying
just the opposite is true. For kids and adults, it’s recommended that we
all eat five or six smaller meals spaced out over the day instead of
the three traditional pig-outs. This is especially true for children,
who, if they haven’t already succumbed to obesity, have much smaller
stomachs than adults. What this means is that kids don’t— and
shouldn’t—eat as much as grown-ups at breakfast, lunch, and dinner. And
their fast-burning little metabolisms will make quick use of what does
fit in their stomachs at lunch, which means they’re going to have to
refuel before supper time rolls around. So snacking is a good thing,
but, of course, not all snacks are good.
The two most important things to consider regarding snacks for kids
(and for us adults, for that matter) are variety and portion size. A
good rule of thumb is to try incorporating two different food groups
into any snack and to keep the portion size between 100 and 200
calories. The required amount of calories will vary depending on your
child’s age and activity level, but a snack should ideally be a small
energy booster to help him or her make it until the next meal—a snack
should not be a meal in itself. Hopefully, it’ll be a quick bite on the
way outside to play and/or exercise, and not a side dish for a TV or
video-game marathon. Other things that make good snacks are foods high
in nutrients, fiber, and protein and foods low in sugar, sodium, and
saturated and trans fats. And bad news for the culinarily impaired: If
it’s prepackaged, processed food, it’s unlikely that it will be a
healthy choice for your “young ‘un.” But the good news is that children
have simple tastes, which usually translates into food that’s simple to
prepare. Here are some ideas for when your munchkins get the munchies,
plus, for the first time ever, my mom’s nutritious pancake recipe!
1. Vegetables
I know what you’re thinking – “Great! I get to force-feed my kids two
more times a day!” It’s true. Vegetables are usually the diciest
component of kid cuisine. But it’s worth the effort, because veggies
give you more nutritional bang for your buck than any other food group.
And if you get creative, you can usually find a way to get your kids to
eat them without too much emotional scarring. Many dinner table disputes
are about kids trying to assert their independence. You can get around
this by letting your kids assist in the selection and preparation of the
vegetables. If you take them to the farmers’ market and let them pick
out the vegetables, learn about how they’re grown, etc., you’re more
likely to get more buy-in back home when it’s time to eat the
vegetables. You can also give them choices, like celery sticks or baby
carrots. But don’t use dessert as a negotiating tool, as in the old
standby, “No dessert until you eat all your vegetables.” You just end up
vilifying the vegetables and glamorizing empty calories—and those are
values they’ll take into adulthood. Talk up the veggies, and let kids
know about all the health benefits they’ll get from eating them. If you
have a little extra time, try carving or arranging the vegetables on a
plate to make faces or something more decorative and fun. You can also
try serving veggies with a low-fat yogurt or cottage-cheese dip.
2. Fruits
Fruits are a marginally easier sell than vegetables. They’re sweeter and
appeal more to kids’ palates. Although, one thing to watch out for is
fruit juice. A lot of people make the mistake of thinking a serving of
fruit and a serving of juice are interchangeable. In fact, the American
Academy of Pediatrics recommends limiting juice for kids to a couple of
drinks a day, as juice is a contributing factor to dental cavities and
gastrointestinal problems. Whole fruit, on the other hand, provides tons
of fiber and other nutrients, and kids can partake of it quite freely,
without any adverse effects. As with vegetables, if you have the
patience and the knife skills, fruit can be carved into fun shapes or
you can make fruit kabobs. You can also come up with low-fat healthy
dips like yogurt that kids can dunk their fruit into. Try freezing some
grapes or bananas as an alternative to a mid-afternoon Fudgesicle. With
both fruits and vegetables, you might consider setting up a big “snack
bowl” in the kitchen. Let the kids help choose which fruits and veggies
go in the snack bowl, and then give them permission to grab what they
want from the bowl whenever they’re hungry. This will help them feel
like they’re in control of what they’re eating, but without giving them
carte blanche to hit the sugar or the chips.
3. Cereals
Kids love cereal, and the good news is that a lot of popular commercial
cereals have made the switch to whole-grain flour. However, as
nutritionist Marion Nestle said in a recent interview, whole wheat Cocoa
Puffs are still Cocoa Puffs. If the whole grains are largely serving as
a matrix to deliver a ton of sugar to your child, they’re not worth
eating. On the other hand, there are a lot of cereals, like Cheerios and
the Kashi line, that have a lot of whole grains and not so much sugar.
So check the label and try to choose cereals that have a high-fiber,
low-sugar content. Cereals create another opportunity to reinforce good
lifelong eating habits. Try to discourage your kids from eating directly
from the box. In fact, here’s a way you can replicate the convenience
of prepackaged foods right in your own home! Just get some resealable
sandwich bags or a bunch of small sealable containers. When you buy a
big box of cereal, pour snack-sized portions into the bags or
containers. You can even stuff the bags back in the box for storage.
This is great for last-minute lunch packing, or your kids can grab a
cereal snack for themselves. This will help fight against the temptation
for unlimited munching from the open cereal box. Plus, who knows where
those little hands have been? When they’re elbow-deep in the communal
cereal, it’s pretty gross when you think about it.
4. Peanut butter
One of the best protein sources is a kid favorite—peanut butter. With 8
grams of protein in a 2-tablespoon serving, peanut butter’s a winner.
Again, portion size is key since peanut butter is fairly high in
calories (188 per 2 tablespoons) and fat (16 grams per 2 tablespoons)—2
tablespoons will usually suffice for a snack. Try making that old party
favorite—ants on a log. Fill a stick of celery (the log) with peanut
butter; then embed raisins (the ants) in the peanut butter. When
choosing your peanut butter, try to find brands that only contain one
ingredient—peanuts. Some stores even let you grind your own peanuts.
Many brands contain so much sugar, you might as well be giving your kid
frosting.
5. Protein
Sliced turkey and chicken are great lunch meats to have on hand. Stay
away from processed meats, like bologna and salami, though. You never
know what you’re getting, and often you’re getting a lot of fat and
sodium. If you can’t sell a sandwich on whole-grain bread, try making a
turkey roll-up—stack a slice or two of turkey, cheese, lettuce, tomato,
and a low-cal condiment like mustard and roll everything in a
whole-grain lavash, stuff it into a pita, or skip the bread and roll it
up on its own. Tuna and salmon are also really healthy and can be
doctored in a salad with some yogurt instead of mayo. Check with your
doctor about how much tuna and other types of seafood your child should
consume. There is a greater risk of mercury poisoning for younger
children, so some limits may need to be observed.
6. Trail mix
This is another great way to involve your children in their own diets.
Gather a selection of healthy snacks, like unsalted peanuts, walnuts,
almonds, pecans, sunflower seeds, unsalted popcorn, raisins, dried
berries, dried apricots, oats, healthy cereal, and anything else crunchy
or chewy and healthy that you can think of that your kids will like.
Despite their availability in commercial trail mixes, chocolate chips
and marshmallows should probably be kept off the list. Put out the
ingredients and let your kids choose which of their favorites they’re
mixing up. For younger kids, you can even present it as if they’re
making a magic potion or something. By letting them be involved in the
creative stage, you’ll hopefully get better results in the eating stage.
After all, they made it—who are they going to complain to? Some
store-bought trail mixes and granola bars are also pretty decent. Just
check the labels carefully. Some less-scrupulous companies pack their
“health” foods with sugar and saturated fats, like coconut and palm
oils.
7. Pizza
While most delivery and frozen pizza is packed with fat and calories,
pizza can actually be pretty healthy. It’s basically a bit of bread,
some tomato sauce, some cheese, and healthy toppings. And yet again, it
can be a meal and an activity for your child. If you don’t have the time
to make the full-on dough from scratch, you can make pizza with a
lavash or a low-fat tortilla, or you can make mini pizzas with whole
wheat English muffins. Add a dollop of sauce, and let your child choose
toppings from a variety of healthy ingredients: mushrooms, peppers,
onions, eggplant, and veggie or turkey pepperoni—the sky or the
structural integrity of your crust’s the limit. Sprinkle some low-fat
mozzarella on top, and stick it in the oven or toaster oven until
melted.
8. Smoothies
A lot of kids will refuse to eat any fruits or vegetables unless a
massive amount of processing has been undertaken. Here’s where the
blender or food processor can be your best friend. By keeping a few bags
of frozen fruit on hand, you and your little kitchen helper can make
your own smoothies. Just pick a combination of your favorite fruits. Add
a little plain, nonfat yogurt, some ice, some banana slices, or some
peanut butter, and blend until smooth. It’s a sweet, cool treat that
gives your kids all the fiber and nutrients from fruit that a lot of
fruit juices miss.
9. Healthily-packed cooler
The holidays are approaching, which means it could be time for a road
trip to spend the holidays with family. Hopefully, and especially for
those of you with longer road trips, you’ll have room in the car for a
cooler packed with healthy snacks like the ones mentioned above, but
occasionally, the siren song of the roadside mini-mart or vending
machine is too much to resist. Also, the Center for Science in the
Public Interest recently released a list of commercially available snack
foods that are relatively decent. The list includes applesauce cups;
Chex mix, traditional flavor; fruit cups; low-fat/low-sugar granola
bars; and raisins. But save some money and save some calories. Pack a
cooler
