Healthy Family Home
healthyfamilyhome.org
Visit this site for tips and info to help create a healthy family home environment and jumpstart healthy habits that will lead to a healthier way of living. This site supports and encourages the whole family in making nurturing, wholesome choices throughout each day. 

 

letsmove.gov

America's move to raise a healthier generation of kids. Features First Lady Michelle Obama, and information on healthy choices, healthier schools, physical activity, and accessible and affordable healthy food.

Smart Snacking Tips for Children (and adults too)

Smart snacking can help children meet daily nutrient requirements that may be missed at meal times. Children may need snacks, or "mini meals", to help them get enough calories (energy) throughout the day. So, choosing healthy foods that add nutrients--without excessive calories--to their diets is essential.

 Snacking Tips

· To avoid weight gain, keep portions small.

· Plan ahead and buy healthy snacks at the supermarket - you will save money and will make better choices.

· Provide kids snack choices and make the choices you offer reasonably nutritious.

· Pre-portion your child's snacks into small plastic bags to grab on the go or put a snack-sized serving on a plate.

· For older children, designate an area in your refrigerator or cupboard for healthy snacks that you have selected and your kids like - let them help themselves without having to ask for permission.

· Combine snacks from at least two food groups, like a protein and a carbohydrate, to pack more nutrients into your child's diets - it will be more filling and will tide them over until their next meal.

· Adding 1% or skim milk to cereal and graham crackers or peanut butter to crackers or fruit is an easy way to add calcium and protein to an otherwise carbohydrate-only snack.

 If chosen carefully, snacks can promote good health by supplying nutrients without adding too many calories. Remember: Space snacks far enough away from meals so appetites are not spoiled! 

Next time you or your kids need to re-fuel, try any of the following quick, healthy snacks:

 Dairy

· String cheese and fruit (canned or fresh)

· Nonfat cottage cheese or yogurt with fruit

· Smoothies with milk or yogurt and sliced bananas or strawberries

· Whole-wheat crackers with cheese or peanut butter

· Yogurt with fresh fruit or granola

· Low-fat chocolate milk

· Scoop of ice cream or frozen yogurt with fresh berries

 Fruits and Vegetables

· Raw vegetable sticks with low-fat yogurt dip, cottage cheese or hummus

· Apples and cheese - pears and other fresh fruits work too!

· Baby carrots

· Fruit salad

· Applesauce cups (unsweetened)

· Frozen fruit bars

· Dried fruit such as raisins or plums and nuts

 Grains

· Cereal - dry or with milk

· Baked potato chips or tortilla chips with salsa

· Pretzels (lightly salted or unsalted) and a glass of milk

· Bagels with tomato sauce and melted cheese

· Flavored rice cakes (like caramel or apple cinnamon) with peanut butter

· Popcorn - air popped or low-fat microwave

· Whole-grain crackers or english muffin with peanut butter

· Vanilla wafers, gingersnaps, graham crackers, animal crackers or fig bars and a glass of milk