By choosing healthy snacks, a child can increase their overall nutrient intake if they aren't getting enough vitamins in their main meals. This is just one benefit of choosing healthy snacks. A 2019 study discovered that wholesome snacks can improve a child's diet's overall quality. These snacks are low in fat, sugar, and salt but high in nutrients.

For instance, nutrient-dense meals like fruits and vegetables can make great quick snacks. A child may munch on: carrot sticks, celery sticks, cucumber slices, and cherry tomatoes. Other nutritious treats could be: protein from peanut butter, chickpeas, or edamame; unsweetened dairy products such as milk, cheese, cottage cheese, or yogurt; whole grain foods such as whole grain crackers, whole wheat bread, or air-popped popcorn.

Processed foods are among the unhealthy snacks. According to a 2015 study, processed foods that are low in nutrients and fiber and heavy in added sugar and salt are a major cause of childhood obesity. Unhealthy snack examples include: chips, crackers made with white flour, cookies, candy, and cakes. Most youngsters need to eat every three to four hours to meet their energy demands, according to the Academy of Nutrition and Dietetics (AND). In addition to three meals a day, this means that younger children require at least two snacks, while older children require at least one.

Healthy after-school snacks include: whole grain crackers; whole grain snacks that are low in sugar; oranges, apples, bananas, grapes, and other fruits with thick peels; vegetables like cherry tomatoes and baby carrots. At home snacks can be: whole grain crackers with cheese, celery sticks filled with almond butter, apple slices topped with peanut butter, baked whole grain tortilla chips with salsa, and parfaits with layers of low-fat yogurt, fruit chunks, and whole grain cereal.

Children should eat as much as possible at the table rather than in front of the screen, according to the AND. More generally, studies looking into children's snacking habits found a connection between more screen time and poorer quality food consumption. Healthy party snacks for children: melon slices in fun shapes, homemade pita bread with hummus, a tray of different-colored fruits and vegetables with hummus or a yogurt dip; whole grain tortilla chips with guacamole, salsa, or bean dip; and homemade pita bread with hummus.

Wholesome snack ideas:

Smoothies: Combine yogurt, milk, or a milk substitute with berries, bananas, or other fruit.

Popcorn trail mix: Combine air-popped popcorn with nutritious trail mix.

Mini pizzas: Top half of a whole wheat English muffin with pasta sauce, sliced vegetables, and low-fat cheese. Bake it to a warm state.

Quesadillas: Melt low-fat cheese over black beans on a whole grain tortilla, and fold the tortilla in half.

Ants on a log: Fill celery sticks with peanut butter, and put raisins on top.

Thus, nutrient-rich snacks include things like chopped fruits, veggies, nuts, whole grain crackers, and unsweetened dairy products. Snacks with a lot of sugar, salt, and fat to avoid. Packaged cookies and chips and other processed foods, are examples of this. When circumstances allow, a youngster can have nutritious snacks at events, outings, and the movies. Parents and caregivers should plan a healthy snacks for their children in addition to a nutritious meals.

AA I Floricel N. Denopol, RND

References:

What are healthy snacks for kids?

https://www.medicalnewstoday.com/articles/healthy-snacks-for-kids?utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=MNT%20Daily%20News&utm_content=2021-02-04&apid=35547012&rvid=3a97148ad93ce5d7cd3a26558a32f1417e64b555c5d926e1c1955622286418fe

51 FILLING SNACKS FOR KIDS

https://thenourishedchild.com/filling-snacks-for-kids/

28 Healthy Snacks Your Kids Will Love

https://www.healthline.com/nutrition/healthy-snacks-for-kids