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Friday 24 October 2014

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Healthy Snacks For Kids At School Biography

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Smart Snacking for Kids

"Don't eat that, you'll spoil your appetite." If only you had a dollar for every time you heard that growing up.

But if the right foods are offered at the right times, snacks can play an important role in managing kids' hunger and boosting nutrition. A well-timed snack can even out spikes in hunger and provide a much-needed energy boost between meals.

Snacks can keep younger children from getting so hungry that they become cranky, and they can keep older kids from overeating at larger meals. And for picky eaters of all ages, snacks can be added insurance that they're getting the necessary nutrients.

This doesn't mean that giving your child a cupcake half an hour before dinner is suddenly a good idea. The best snacks are nutritious — low in sugar, fat, and salt. Fresh fruit and vegetables and foods that contain whole grains and protein are also good choices.

But it's not just about what you offer as a snack — it's how much you serve and when. Pay attention to portion sizes and timing of snacks so they don't interfere with a child's appetite for the next scheduled meal.

Kids who are allowed to graze all day long often have a hard time figuring out when they're truly hungry — one key to maintaining a healthy weight in childhood and later in life. A structured meal and snack schedule is one solution. You offer the meals and snacks at the same times each day, and your kids can decide what they want to eat and how much.

Healthy Snacks for Kids

Your kids are going to snack. Here's how to make it healthier.

By Elizabeth M. Ward, MS, RD
WebMD Feature
Reviewed by Brunilda Nazario, MD

Kids are snacking more than ever, and as a parent, you've got the power to make those snacks helpful.

Yes, they're getting extra calories from snacks. And yes, snacks are often too sugary.

Still, some snacking can be good for children -- within limits.

“Kids, especially younger ones, have erratic eating habits, and healthy snacks can fill in nutrition gaps,” says Maryann Jacobsen, RD.

Snacking can help kids keep their energy up, make up for skimpy or skipped breakfasts, and provide fuel before after-school sports or other activities.

Slideshow: Healthy Eating at Restaurants

What Makes a Good Snack

Think of snacks as mini meals.

Most of the time, feed your child the same types of foods you would at breakfast, lunch, and dinner, including low-fat dairy and other lean protein sources, such as eggs, whole grains, fruits, and vegetables.

Good snacks provide carbohydrates, protein, fiber, and some healthy fat. Generally speaking, foods rich in protein or fiber help kids stay fuller for longer, and they’re packed with the nutrients kids need to thrive.

There’s debate about how many calories a child’s snack should provide, but it makes sense to aim for about 100 calories for smaller children, to upwards of 300 calories for active teenagers. Let your child’s hunger rule what he or she eats.
19 Simple, Do-It-Yourself Snacks

Making your own snacks to have at home or take with you is usually your best, most budget-friendly choice. Try these:
A small amount of guacamole or low-fat bean dip, and baked snack chips or toasted whole wheat pita bread, broken into chips
Low-fat microwave popcorn tossed with Parmesan cheese
Trail mix ingredients: 1/4 cup each: whole-grain cereal, raisins or dried cranberries, and 2 tablespoons each: sunflower seeds or chopped nuts
Low-fat ice cream or frozen yogurt topped with fresh fruit
Snack size (8 ounce) box of low-fat plain or chocolate milk and whole wheat pretzels
Whole-grain crackers, string cheese, and mango slices
Cooked or raw vegetables with low-fat ranch dressing, and a hard-boiled egg
Instant oatmeal made with milk in the microwave with 1 teaspoon cocoa powder stirred in and topped with sliced raspberries or strawberries
Whole-wheat pretzels with peanut butter, almond butter, or sunflower seed butter
Cherry chocolate smoothie: Combine 1 cup low-fat milk, 1/2 cup vanilla low-fat yogurt, 1/2 cup frozen or fresh pitted cherries, and 2 tablespoons dark chocolate chips in a blender or food processor and mix until smooth
Bowl of whole-grain cereal and low-fat milk
Edamame
Small container of low-fat Greek yogurt
Mini bagel spread with low-fat cream cheese and strawberry jam, and low-fat milk
Hummus and whole wheat pita chips
Half a sandwich and glass of orange juice fortified with calcium and vitamin D
Slice of pizza
Hard-boiled egg and whole-grain roll
Pistachios in the shell and glass of chocolate milk

Be a Choosy Snacker

What if other people offer your child less-than-nutritious foods?

“Teach kids to honor their hunger, and that they don’t always have to eat what’s offered to them," says Jacobsen, who's a mother of two.

Also, be a snack role model. What do your kids see you snacking on? As kids get older, they generally follow your lead, so choose your own snacks wisely.
Further Reading:

How to Help Your Children With Homework
Back to School in a Wired World
5 Things Your Kid's Teacher Needs from You
Is My Child Ready for Preschool?
Back-to-School Health Checklist
Surviving Kids' Germs
School Lunches Get a Garnish
See All Back to School Topics

Healthy Snacks For Kids At School Healthy Snacks for Kids for Work for School for Weight Loss Tumblr for Kids at Scool Recipes for Teenagers Photos