Smart Snacking

Snacks can keep younger children from getting so hungry that they become cranky, and they can keep older kids from overeating at larger meals. And for picky eaters of all ages, snacks can be added insurance that they're getting the necessary nutrients.

One key to maintaining a healthy weight in childhood and later in life is a structured meal and snack schedule. You offer the meals and snacks at the same times each day, and your kids can decide what they want to eat and how much.

Snacks and Toddlers
Toddlers may not eat much at a sitting and they often get hungry before the next meal. At this age, kids may need to eat five or six times a day — three meals and two to three snacks.

There are two common "snack pitfalls" to avoid with toddlers because once done, they can be hard to undo:

1. Using sweets to reward good behavior, which sends the message that desserts are somehow better or more valuable than other foods, and can start a pattern of unhealthy eating
2. Pacifying kids with a snack just before a meal, which can decrease their hunger and make them less willing to try new foods at the table

Scheduled snacks served at the same times every day give kids a sense of control and also establish that snacks are available only at certain times. Offer two or three nutritious options and let kids choose. Try:

• low-sugar, whole-grain breakfast cereals
• cut-up fruit (if pieces are small and soft enough to avoid choking)
• graham crackers
• cheese slices cut into fun shapes
• applesauce
• yogurt

Snacks and Preschoolers
Control is still a key issue at this age, so preschoolers also might enjoy the chance to choose their snack from the options you present. The desire for sweets can be quite strong at this age, but you can avoid the struggles. Don't offer candy and cookies at snack time. You can decide not to stock them at all or, if you do, to keep them out of sight

Healthy snacks for preschoolers include:

• cut-up fruit or applesauce
• yogurt
• sliced or chopped veggies
• whole-grain crackers topped with cheese

Snacks and School Age Kids
School-age kids are capable of understanding why it's important to eat healthy, but more than ever they look to the people they love as role models. Make healthy snacking a family affair and your kids will take it to heart.

Here are some snacks that school-age kids might enjoy:

• low-sugar, whole-grain breakfast cereal with low-fat milk
• low-fat string cheese
• fruit smoothies made with low-fat milk or yogurt
• nuts and raisins
• whole-wheat pita slices, cut-up veggies, and hummus
• whole-grain pretzels
• fruit slices dipped in low-fat flavored yogurt

kidshealth.org