Snacking has always been an important part of a child’s diet. During this important growth period in the life cycle, children expend much more energy in activity and development in relation to their size than adults. However, their tiny tummies are just too small to hold very much food at one time. So healthy snacks help round out the daily nutritional requirements of children and provide as much as one fourth of their caloric needs.
Snacking has also become a favorite American pastime for adults.
Unfortunately, many of the foods Americans think of as snack foods are junk foods, holding only empty calories. Snacks need to be a planned part of healthy eating. Adults model eating habits for their children and grandchildren and this certainly applies to snacks. Learning to eat and enjoy nutritious snacks as well as meals will encourage children to develop healthy eating habits for a lifetime.
Children of all ages will be more interested in eating healthy snacks if they help pick them out while shopping (especially fruits and vegetables). Although grocery shopping with children can be a challenge, it can also be a great learning experience. Older children can also begin learning simple cooking techniques by helping prepare their own snacks with supervision.
So what makes a good snack? A good snack has the most nutrients with the least calories. A good snack is a whole food, has plenty of dietary fiber, has monounsaturated fats, is colorful, provides calcium and always includes protein.
Snacks are a great way to help provide the 25–30 grams of dietary fiber, five to nine servings of fruits and vegetables and three to four servings of dairy foods adults need per day.
Here are just a few age-appropriate recommendations:
—Toddlers and preschoolers — Think small. Avoid foods that are hard or round that might cause choking — like nuts, seeds, popcorn, dried fruits and raw vegetables. Cut up meat, hot dogs, grapes or cherry tomatoes. Spread peanut butter thin or dilute with applesauce or pureed fruit.
—Children — Make sure snacks are simple, tasty and healthy. Avoid falling for every advertised snack your child begs for and read the labels carefully. Designate an area in the refrigerator and pantry for healthy snacks.
—Adolescents — On average, teens probably eat more snacks daily than regular meals. This means packing the backpack with healthy snack choices to munch on throughout the day is important. That way they won’t have to grab food from a vending machine or fast food restaurant before or after activities. However, healthy choices can be made no matter where you are.
—Adults — Just call them dashboard diners. Surveys have shown that more than 90 percent of adults admit eating often or occasionally while driving. According to the National Highway Traffic Safety Administration, the worst foods to eat while driving are drippy, sticky or greasy or are liquids in an open container.
—Snack ideas for all ages — whole grain bread sandwiches with lean meats, poultry, tuna fish or cheese; corn or soy chips with bean dip; whole grain cereals in baggies or mixed with yogurt; homemade whole grain cereal bars; homemade whole grain or vegetable muffins; popcorn sprinkled with grated cheese; bean burrito; bean or cheese quesadilla with salsa; raw vegetables with low-fat yogurt or cottage cheese dip; cottage cheese with fresh fruit or vegetables; low-fat or fat-free pudding snacks; low-fat or fat-free yogurt; baked sweet potato slices; hard-boiled eggs; apple slices with cheese, nuts or seeds; whole wheat pita and hummus; nuts with dried fruit; milk shakes or smoothies with low-fat or fat-free milk or yogurt and fresh fruit; frozen fruit slices; thin crust or whole wheat crust pizza; whole wheat waffles with fresh fruit; homemade soup, stew or chili; almost anything with natural peanut butter or other nut butters.
Include low-fat or fat-free milk, flavored milk, drinkable yogurt or keifer with snacks when possible for additional calcium and protein. Remember, leftovers of any healthy foods are great brown bag and snack choices.
For toddlers, preschoolers and children, offer snacks at regular times according to their daily schedules. Avoid unlimited snacking. Whatever the age, don’t plan snacks too close to mealtime.
A good rule of thumb is to eat a light meal or snack every three to four hours.
Avoid sticky or chewy foods because these contribute to tooth decay. Fibrous foods like apples and celery help clean your teeth.
Remember dietary fiber, good fats and especially protein provide satiety or a feeling of fullness. They also help slow down the absorption of simple carbohydrates like starches or sugars, which are eaten at the same time.
A snack after aerobic or strengthening exercise should include carbohydrates and protein for muscle replenishing and building tissue.
More and more people are taking lunch (and snacks) as they leave for school or work each day. That means desktop dining, locker lunches and study snacks need to be nutritious and safe.
Make sure food and the food containers are clean. Keep cold foods cold and hot foods hot. Use a vacuum bottle, insulated lunchbox and freezer pack. You could also freeze a drink or water bottle to include in the lunch bag. A cheery note in the brown bag is nice too.
Tea time — that singularly British institution — has made a comeback across the big pond. It may be said afternoon tea is the king (or queen) of snacks. Although decidedly less fancy in Britain on a daily basis, afternoon tea American style can be healthy as well as fun.
Preparing whole wheat cream cheese and cucumber, egg salad, tomato sandwiches, scones made with whole wheat baking mix or whole wheat pastry flour, oatmeal cookies, fresh fruit with whipped cream and properly served hot tea with cream is a wonderful activity children can help prepare, serve and enjoy eating with everyone.
For more resources about healthy snacks, visit the resources section of www.thealabamabaptist.org.
Editor’s Note — Pat Hart Terry, Ph.D., is chairman of the department of nutrition and dietetics at Samford University in Birmingham and a registered dietitian.
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