By Wanda Repke
Special to the Record-Eagle
May 14, 2008 04:00 am Children need healthy snacks. They are growing and developing rapidly. They have small stomachs that empty quickly. Active kids need energy and nutrients to refuel their bodies several times a day. This translates to three regular daily meals plus two to three small snacks. Snacks should be scheduled about two hours before the next main meal. Most kids get approximately 25 percent of their daily calories from snacks. These mini-meals are great ways to fill in nutritional gaps and make up for foods and nutrients that were missed at mealtime. Snacks can bring kids of all ages a big boost in daily nutrition if the snacks are nutrient-dense. Smart snack strategies mean choosing foods from the five groups found on the Food Guide Pyramid. They are (1) nutrient-rich grains, (2) crisp vegetables, (3) colorful fruits, (4) low-fat dairy products and (5) lean meat, beans or nuts. Healthy and satisfying snacks can be made by combining foods from at least two of the five food groups. Here are some tasty favorites for kids who can chew and swallow well: -- snack mixes made with whole grain cereal, dried fruit and popcorn -- raw veggies with low-fat dip -- celery sticks filled with peanut butter -- fresh fruit cut into fun shapes -- low-fat yogurt with fruit and granola topping -- string cheese rolled in a lean deli-meat slice -- peanut butter on whole grain crackers For more kid-friendly ideas, go to http://www.mealsmatter.org/cookingforfamily/planning/ and select "Healthy Snacks for School-Age Kids." Keep snack time fun by encouraging kids to help whenever possible. This creates a positive experience. They like to eat foods they have picked out at the store and fixed at home. School-age kids can help measure and mix ingredients, open packages, pour cereal and spread toppings on crackers, bread and veggies. For snacks that will be eaten at another time, pre-portion them in small individual containers or plastic bags. This way each person has his or her own container. Another benefit is portion sizes and calories are kept in check. Also, set aside a "snack place" in the refrigerator and cupboard. This way everyone knows where to go for nutritious grab-and-go snacks. Smart snacking promotes good health by supplying important nutrients without adding too many calories. By teaching your children to choose and enjoy healthy choices today, you are setting the stage for a lifetime of healthy eating habits.
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