Healthy Snacking For Kids

by: JILL KREMER, R.D.

PEDIATRIC DIETICIAN, SAINT BARNABAS MEDICAL CENTER

Finding healthy "kid approved" snacks is a concern for many parents. Today’s busy lifestyle can make offering a variety of healthy, age-appropriate snacks a challenging task. Most children need three balanced meals and two to three snacks in between meals each day to meet all their nutrient needs. Below you will find some helpful tips to make snack time fun and healthy for the entire family.

Involve kids in the decision-making process. Offer 2 – 3 choices and let them choose what they would like to eat.
Let the kids help in the preparation! Many children love assembling cheese and crackers, adding ingredients to the mixing bowl, or sprinkling raisins in the yogurt or on the peanut butter.
Variety...Variety...Variety! Kids will only learn to try new foods if we offer them consistently in an appealing manner. Try offering a new fruit in small quantities in a fruit salad or dipped in yogurt.
Let's not forget portion sizes! Snacking sizes for children depends on their age and activity level. For example a four-year-old may only need 4-6 crackers and 1oz. of cheese, while an older adolescent may require a whole sandwich and 8 oz. of milk.

Here is a list of age-appropriate snacking sizes: 1– 3 years: Juice: 1/4 – 1/3 cup Milk: 1/2 cup Cheese: 1/2 oz. Crackers: 3 – 4 Fruit: 1/2 small piece of fresh fruit Peanut butter: 1 Tablespoon Bread: 1/2 slice Juice: 1/2 cup Milk: 3/4 cup Cheese: 1 oz. 4– 6 years: Fruit: 1/2 – 1 small piece of fresh fruit Peanut butter: 1 – 2 Tablespoons Bread: 1 slice Juice: 3/4 cup Milk: 1 cup Cheese: 1 1/2 oz. 7 + years: Crackers: 6 Fruit: 1 medium Peanut butter: 2 – 3 Tablespoons Bread: 1 – 2 slices

Top 10 Healthy Snacks!

10. Fruit Smoothie: Blend together, in even amounts, low fat yogurt, milk, fresh fruit and ice cubes. A summer time favorite and great source of calcium!

9. Cut a variety of fruit into fun shapes and sizes. Dip into yogurt, peanut butter or pudding! You will be offering many different vitamin and minerals and plenty of calcium!

8. Try a grilled cheese sandwich cut into fun shapes with different cookie cutters!

7. Trail mix: Blend together: 2 tbsp. raisins, 1/2 cup unsweetened cereal and 1 Tbsp. peanuts. A great "on the go" snack and a good source of fiber and iron!

6. English muffin pizza (1/2 or whole depending on your child’s age). English muffin with a slice of tomato and 1 oz. cheese toasted in a toaster oven! Great source of calcium!

5. On their favorite plate offer 1 – 2 oz. cheese, 1/4 – 1/2 cups grapes and 4 – 6 crackers.

4. Mini yogurt parfait: Layer plain or fruited yogurt, granola and fresh fruit in a fun kid friendly glass!

3. Mini saucer sandwiches: In between 3 – 4 crackers spread a thin layer of one of the following:

• Peanut butter and jelly
  
• 1/4 slice of cheese (this can also be a nice treat if melted)
  
• Cream cheese and jelly
  
• Tuna
  
• Top with cracker and serve on the go or at home with 4 oz. of milk

2. A nice summer treat...Build your own Sundae! Using a 1/2 cup ice cream and offer the following toppings:

• Granola
  
• Sliced banana
  
• Berries• Raisins or dates
  
• Peanuts/walnuts
  
• A dollop of real whipped topping and of course a cherry!

1. "Ants on a log" an old time favorite! Spread peanut butter or almond butter on celery or carrot sticks and add raisins! A great source of iron and protein!

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