Snacking the Smart Way

Snacks can be good for your child. In fact, many children actually need to snack. Because their stomachs are smaller, three meals may not be enough to give them all the nutrients they need during the day.

If your child is going to snack, follow these steps to be snack smart.

• A snack is a small amount of food between meals—either in the morning before lunch or the afternoon before dinner or even before bedtime.
• Snacks are most appropriate when there's a long amount of time between meals. If lunch is at noon and dinner at six, after school is a good time for a small snack.
• Snacks are appropriate only when your child is hungry. Avoid making them an everyday thing unless your child is involved in sports or is very physically active.
• Favor snacks that will provide one or two servings of whole grains, fruits or vegetables.

  Some good snacks include:

  • Frozen fruit bars
  • Grapes, strawberries or cherries
  • Bananas, apples or oranges
  • Baby carrots, sweet pepper strips or celery sticks
  • Dry cereal
  • Low-fat granola bars
  • Single serving applesauce
  • Low-fat chocolate milk
  • Half a toasted bagel with a slice of cheese
  • Pudding cup
  • Whole-wheat crackers topped with peanut butter
  • Baked tortilla chips and salsa
  • Pita bread and hummus (chick pea dip)
  • A cup of soup and a couple of crackers
  • Baked potato crisps
  • Low-fat yogurt (try freezing a tube of squeezable yogurt during the summer)
  • Cheese sticks
  • Nuts or trail mix
  • Graham crackers
  • Fortune cookies (kids love these)
  • Fig bars