Parents or guardians are struggling with getting their kids to eat healthy foods. It can sometimes be hard to get your children to enjoy healthy snacks; particularly fruits and vegetables. What your children see you eating can influence their snacking choices too. Purchasing fresh, frozen, or canned fruits and vegetables ahead of time will make it easier for you to prepare healthy snack options, which may increase the likelihood of your children to be eating a healthy snack.
Snacking is also a very important part of the children’s diet. Choosing a healthy and nutritious snacks is correspondingly important. Many kids get hungry between meals. Snacks help kids prevent hunger in between their meals as well as provide their daily requirements for energy, protein, vitamins, and minerals. Likewise, a healthy snack can help them get the nutrients they need on a daily basis. It is recommended to offer your kids whole, unprocessed foods during snack time instead of prepackaged or fast-food snacks.
Most snacks served to children should be fruits & vegetables. Offer them a variety of fruits and veggies, or pair them with other snacks like peanut butter, cheese, or low-fat dips. When choosing a healthy snack, make it in small servings so that it will not disturb the child’s main meals but just enough size that they don’t feel hungry at the same time. It is also important to consider the timing in giving them snacks. Don’t make it too long for them to give their snacks because they will become so hungry that they will eat anything they see. But you have to allow a gap of at least 2 hours between their snack and the next meal so that it will not spoil their appetite for the main meal. Remove any distractions during snack time. It is important that they will enjoy their food. Children tend to less likely enjoy the taste and texture of their food if they are playing or watching TV while eating. This may also lead to excessive food intake. So, try to stop them from engaging in these things and instruct them to just sit, stay focus on the food and eat properly. Likewise, it would also be effective if you will encourage your children to prepare their own snacks. Teach them how to prepare nutritious snacks like smoothies, sandwiches, or muffins. This will create a quality bonding moment as well with your kids.
Here are some healthy snack ideas:
- Apples with peanut butter mixed with yogurt
- Green Beans with hummus
- Roasted pieces Cauliflower
- Orange sprinkled with cinnamon
- Granola with yogurt and blueberries
- Pear slices with cheese
- Fruit salad including kiwi, mangoes, bananas, and strawberries
- Pretzels and berries
- Baked sweet potatoes fries
- Colorful sweet bell peppers with dip
Encourage your children to eat healthy snacks by eating with them. Talk to them about some of your favorite fruits and veggies. Then, offer them a few nutritious snack options. This way you will know that your kids are eating healthy. Always remember that snacks should be small, nutritious, and act as a bridge to their next meal. Most importantly, as an adult, be a role model to your children. So, eat smart and lead by example!
NOI Kimberly Tanador, RND
References:
Sensible Snacking for Children
https://www.nationwidechildrens.org/specialties/center-for-healthy-weight-and-nutrition/resources-for-families/nutrition-articles/sensible-snacking-for-children
Choosing Healthy Snacks
https://healthy-kids.com.au/parents/packing-a-healthy-lunchbox/the-basics-to-healthy-choices/
Healthy Snacks for Children
https://caringforkids.cps.ca/handouts/healthy-living/healthy_snacks_for_children
