How do I get
my kids to eat snacks that are good for them?
The makers of snack foods know which people
in the family to gear their advertising toward --the
children of course! As a parent, it is getting harder to get
kids interested in fresh fruit and vegetables when their
eyes are drawn to all the colorful packaging of
sugar-sweetened cereals, sodas, cookies, and snack cakes.
Try to teach your kids that foods shouldn't
be looked upon as "good" or "bad." All foods, even sweets or
higher fat snacks can fit into a healthy diet sometimes. The
most practical approach is not to include these less healthy
snack foods on your grocery list. It is fine to go out for
an ice cream, a soda, or buy individual-sized chips or candy
when you feel it is time for a treat. This shows children
that these foods are acceptable, but not to be eaten in
unlimited amounts. The sooner this approach is taken, the
easier your job will be in getting your children to eat
healthier, even at snack time.
Healthy Snack
Ideas
- Fresh fruit (apples, oranges, banana,
grapes, peaches, pears, melon). Try sliced combinations
or offer yogurt for dipping.
- Baby carrots, broccoli and cauliflower
tops (low-fat dressings for dipping)
- Low-fat or fat-free yogurt
- Vanilla wafers or graham crackers
dipped in low-fat or fat free yogurt or milk
- Applesauce
- 1/2 bagel with fat-free strawberry
cream cheese
- Pretzel twists
- Flavored rice cakes
- Low-fat microwave or air-popped
popcorn
- Dried fruits (apricots, raisins,
cranberries)
- Trail mix made with cereal (Chex or
Cheerios), pretzels, nuts, seeds, dried fruits
- Mozzarella cheese stick (part-skim)
with fruit chunks and low-fat crackers
- Cottage cheese with pineapple chunks
- Celery with peanut butter
- Celery with low-fat cream cheese and
raisins
- Cereal bar (non-frosted) with milk
- Low sugar cereal with fresh fruit
- Home baked skinless chicken breast
nuggets with honey mustard sauce
- 1/2 turkey and Swiss cheese sandwich
with honey mustard and fruit slices
- 100% juices (limit to 1 or 2
eight-ounce cups per day to avoid juice taking the place
of fresh fruits and lean milk)
- Low-fat or nonfat chocolate milk
- Low-fat or nonfat yogurt drinks
Dessert Snack Ideas
- Fruit juice bar
- Jell-O with fruit
- Fruit Newton Cookies (2)
- Animal Crackers (15)
- Fruit smoothies made with frozen
yogurt, frozen fruit, Carnation instant breakfast
- Yogurt creamsicles (combine 1/2 cup
plain yogurt and 1/2 cup fruit juice concentrate
(undiluted). Freeze in molds.
Note for parents of babies and toddlers
At 8 months old to 1 year, your child will
be able eat small portions of the some of the snacks listed
above. Typically it is recommended that cow's milk, egg
whites, and citrus fruits not be offered until after 1 year
of age. You should not allow nuts until your child is at
least 2 years old. Always supervise your baby or toddler
while eating to avoid choking. "Choke foods" include
raisins, cranberries, grapes, chunks of carrot, nuts, seeds,
chunks of peanut butter, hard candies, hotdog pieces, and
popcorn. When in doubt, chop it or wait until your child is
older. The danger of choking on these types of foods remains
high until age 4.
