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There really is no
definition for the term “snack”, however it has come to mean the food
that you eat in between meals. Snacking can have many
benefits for those interested in managing or losing weight, sustaining a
consistent energy level throughout the day or controlling diabetes.
To be beneficial, snacks must be healthy, a controlled portion and must
contribute to meeting individual daily caloric intake. It is
important that snacks are curbing the appetite between meals and not a
habit resulting from stress or boredom.
Today, nutritionists
recommend that we all eat five or six smaller meals spaced out
over the day rather than the three traditional meals. This is
especially true for children since they have much smaller stomachs than
adults and a fast-burning metabolism. Therefore the food that they
intake is put to quick use resulting in them having to refuel before the
next meal. So snacking is a good thing as long as it is a healthy
snack.
Kids are going to eat what is readily available to them especially when
they are hungry. If it takes the least bit of effort it will not
be their choice. This is where you can use your magic. Make
healthy snacks easily available to your kids by having them visible at
home, or include them in their lunches.
The best choices for healthy snacks are:
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mini pitas with hummus
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whole-grain
crackers and cheese
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fruit kabobs -- add cheese for
variety
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smoothies
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veggies and low-fat ranch
dressing
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light popcorn
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nuts
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sunflower seeds
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fruit bars like fig newton
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raisin biscuits
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frozen bars made from real fruit
-
frozen grapes, strawberries or
blueberries
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fudgesicles
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raisins
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low fat granola bars
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cheese cubes
-
melt cheese on a tortilla, fold
and cut into wedges and dip it in salsa
If you have them ready and
waiting for your child to arrive home from school you will find that
they quickly disappear. If you have a child that likes to help
then make it a learning experience and
make the snacks together.
To
make it fun take a small cupcake tin and put a different treat in each
cup. The kids will like the fact that they have a selection and
you will be serving healthy food. Serve fruit with a sweet, creamy
dip. Good fruit dips include flavored yogurt, applesauce, low fat
sour cream sweetened with honey or brown sugar. Have the kids make
their own mini sandwiches. They can be made from crackers or
cut-up bread. Equip them with a few slices of bread, turkey and
cheese and some cookie cutters and watch them have fun.
If
dinner will be late because of sports practice try giving them a half of
sandwich, quesadilla or wrap. If dinner will be early try offering
course 1, a side salad or bowl of fruit salad, while you are preparing
dinner. Kids can not resist pizza - so why not make it healthy.
They can use
half an English muffin, a whole pita or a tortilla as a pizza crust.
Smear on some bottled tomato sauce, and sprinkle with low fat mozzarella
cheese. If desired top with chopped vegetables and/or some lean meat.
All you have to do is heat it in the microwave to melt the cheese.
If
you are not home when your child arrives the best strategy is to leave
something healthy where it can be easily found. The parent
who expects their child to cut up veggies instead of grabbing a readily
available bag of chips is mistaken.
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