Healthy snacks are important at any age. Here are some tips to add nourishing snacks to your routine today.
Make it balanced- Include foods from at least two different food groups at snack time. This will fill you and your child up in between meals and provide additional nutrients and energy needed for their growing bodies. To change things up, you can also offer “mini meals” like a slice of whole-grain toast with peanut butter or half a sandwich.
Make your own– Try making your own trail mix with items like unsalted nuts, dried fruit, plain popcorn, whole grain cereal like Cheerios, pretzels, and/or seeds.
Plan ahead- Portion snack foods into reusable containers so they are easy to grab and ready-to-go. Kids will typically need 2-3 snacks throughout the day so it’s a good idea to plan ahead. You can also pre-wash and cut fresh fruits and vegetables for easier access.
Offer nourishing snacks– Offer 2-3 options at snack time you and your child can choose from. Keep your kitchen stocked with plenty of nutritious options like low-fat dairy, fruits, vegetables, whole grains, nuts, seeds and lean protein so there are plenty of options to choose from.
Choose a snack location– Have a designated area where snacks will be consumed like the kitchen table. This will help limit distractions. Avoid snacking while watching TV or using other electronic devices. You can also schedule set meal and snack times so your child has a predictable routine.
Here’s a nutritious snack you can make together with your child:
Fruit and yogurt parfaits. Have the ingredients set out like low-fat yogurt, fresh berries or other fruit, and dry cereal or granola. Allow your child to make their own by layering the ingredients they choose together.
-Brittany K, Registered Dietitian
