Miller County Newsletters
Haley's Comment
Simple Snacks Kids Love
July 18, 2007
We have all had the need for an afternoon or late-night snack. Our children
need snacks as much as we, as adults, do. Children’s stomachs are small, so they
eat less at a time. Snacks provide a way for children to recharge and sustain
their energy until the next meal.
Not just any food will serve as a snack, however. Unfortunately, many want to
consider candy bars and cookies as snacks. Snacks should be planned and should
guide your children towards healthy food choices, not just provide empty
calories and little nutritional value.
Snacks can be packed with nutrients rather than empty calories and still be
attractive to children.
Follow the My Pyramid Guidelines
By selecting foods from My Pyramid, you can provide healthy choices.
There are numerous choices of snacks from the grain group. Some of those snacks
include cracker stacks (wheat crackers with a cheese spread in between), fig
bars, popcorn, graham crackers, trail mix, ready-to-eat cereals, pretzels;
muffins, and breads of all kinds.
The vegetable group allows for variety as well. Here your snacks can consist
of vegetable sticks such as carrots, celery, green peppers, cucumbers, squash,
celery stuffed with peanut butter, cream cheese, cheese spread, cherry tomatoes
cut into small pieces or strung on a toothpick to make a kebab, or raw veggies
such as broccoli or cauliflower served with a low-fat dip.
The fruit group is probably one of the easiest to find a healthy snack.
Snacks here consist of apple ring sandwiches (peanut butter spread on apple
rings); fresh fruit, such as tangerine or orange slices, pears, bananas or
pineapple; canned fruits packed in their own juice; and juice boxes that contain
100 percent fruit juice.
Snacks from the meat group are a little harder to come up with. Many times
when we think of snacks in this group, we immediately think of peanut butter.
Peanut butter is a great snack but can get a little boring if served all the
time. Some additional choices include hard-cooked eggs in wedges or slices,
deviled eggs, bean dip spread on crackers or a flour tortilla, or meat-and-bread
sandwiches cut into shapes with cookie cutters.
The milk group offers a wide variety of snacks, although these may require a
little more food safety precautions. For starters, try frozen yogurt, milk
shakes, string cheese, cheese kabobs (cheese cubes on pretzel sticks), cheese
toast, mini yogurt cups, pudding cups made from milk, and of course, a nice
glass of cold milk.
Stock Up on Healthy Snacks
To assure that you have ingredients on hand for healthy snack alternatives,
stock up on everyday foods. These might include peanut butter; cheese spread or
slices, whole grain crackers, mini bagels, non-sugar-coated ready-to-eat cereal,
fresh fruits, and vegetables.
When shopping for any kind of snack, read the label carefully. Even foods
labeled "low-fat" might contain a lot of calories. Extra sugar in these foods can add
additional calories as well.
Snacks should be served at least two hours before the next meal to prevent
the child from being full when it is time to eat. If you work, and your children
are starved by the time you get home, suggest they have a snack that will fit
into the dinner plan, such as a snack from the fruit or vegetable group.
Encourage good snacking habits by having healthy snacks available in a
special area of your refrigerator or pantry. In our house, we have a snack
drawer where I keep the canned fruit, low-fat pudding, peanut butter and
crackers, beef jerky, and other options. The kids know that they can go there
for a snack, and I won’t mind the choice they have made.
Involve your children in choosing and preparing snacks, and chances are they
too will enjoy the choice. Who says you can’t play with your food—as long as you
eat it too? Make healthy snacks fun to eat by being creative.
Remember that snacking can add nutrition to your diet if planned right and
planned ahead. If you would like to receive a copy of My Pyramid or our
handouts Simple Snacks Kids Love and Smart Snacking, contact
me at the University of Arkansas Cooperative Extension Service, Miller County,
at 400 Laurel, Suite 215, Texarkana AR, call 870-779-3609, or e-mail
Chaley@uaex.edu.
This recipe for Peanut Butter and Banana Dog is a favorite with kids and is a
fun twist on the traditional peanut butter and banana sandwich. As an added
bonus, it is inexpensive and the kids can make it themselves.
Peanut Butter and Banana Dog
1 hot dog bun per sandwich
1 small banana (as straight as possible)
2 tablespoons peanut butter
Split open hot dog bun and spread peanut butter on both sides. Peel and place
one small banana in the bun. Serve with a tall glass of ice cold milk.
We appreciate your feedback!
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