Healthy Snacks for Kids Now that school is underway, I'm sure you're familiar with this scenario: It's 3 p.m. and your kids hurl open the front door. Just as backpacks are being shed, you hear "What do we have to eat?" As a nutritionist and the mom of a 9 year-old boy, I'm well aware that snacking is an opportunity to curb between-meal hunger and fuel children with some healthy nutrients. But I'm also aware that over-snacking can wipe out an appetite for dinner. Even worse, inappropriate snacking (think cookies, candy, chips and other high-cal, low-nutrient goodies) doesn't do a good job of filling people up and can ultimately lead to unwanted weight gain.
Related: How to Feed Your Kids at School
Instead of turning to unfilling snack fare, try these suggestions. They're designed to satisfy hungry tummies with healthy food-and won't wipe out your kids' appetites for a family dinner.
StrawberriesAt home:
- 1 slice whole wheat toast spread with 2 teaspoons peanut butter and topped with ½ sliced banana. Dust with a shake of cinnamon for added flavor.
- ½ cup plain fat-free Greek yogurt mixed with1 tablespoon chocolate-covered raisins
- 1 cup snap peas served with 1/8 cup hummus for dipping
- 2 turkey slices spread with honey mustard, each wrapped around 1/8 of an avocado
On the go:
KashiHeading to practice, dance class, or a game after school? Here are some easy options to stash in your child's backpack. Note that fresh food should be eaten within two hours of packing; otherwise, it should be packed in a lunch bag with an ice pack.
- Kashi Peanutty Dark Chocolate Layered Granola Bars
-
Clif Kid Z Bar (any variety)
- The Laughing Cow Mini Babybel Lite individual cheese
-
Fruit Bliss Soft Dried Apricots in on-the-go size
-
Sabra Hummus Single Serve packs
- Mann's Snack on the Go Vegetable Trays
Related: 50 Best Low-Calorie Snacks
What are your favorite healthy snacks to feed your little ones? Let me know in the comments!
-By Samantha Cassetty, M.S., R.D.
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