Healthy Snacks for Children
Because children have smaller stomachs than adults, they need to eat more often to meet their needs for optimum growth and development. Between-meal snacks are an important way for your child to meet part of his or her daily nutritional requirements. After-school snacking provides about one-third of most children’s total daily calories during the week, according to Iowa State University Extension.
Healthy low-sugar snacks for your child can be found within the all of the food groups. This includes grains, vegetables, fruits, milk, meat and beans. Vary the color and texture of snacks to hold your child’s interest while helping to meet his or her nutritional needs.
In addition to limiting sugar intake, healthy low-sugar snacks should be high in fiber, calcium, iron, vitamin A and vitamin C. Healthy low-sugar snacks should have less than 10 to 15g of sugar per serving. They should also have less than 10 percent of the Daily Value for total fat and sodium.
Healthy low-sugar snacks for children include fresh sliced fruits; fruits packed in their own juice,; fresh cut vegetables with low-fat dip; low-fat cottage cheese; low-fat string cheese or sliced cheese; popcorn; low-sugar cereals, such as toasted oats; whole-grain breads; animal crackers; graham crackers; low-fat granola; unsalted nuts and seeds; and low fat milk. Combine these foods to create delicious snacks such as trail mix, individual pizzas and low-fat smoothies.
Reheat small servings of leftovers from the night before to provide a healthy snack for your child. Healthy low-sugar snacks can still taste sweet. Offer frozen fruit bars, low-fat fruit yogurt or dried fruits, such as raisins, dried apples, apricots, pineapple or cranberries. To set a good example and avoid temptation, keep high-sugar snack foods out of the house.
Please share your comments, questions, and in particular, suggestions for future posts.