SNACKING SECRETS FOR SUCCESS

Healthy, smart snacks taste good to your child
Timed properly and not to close to a meal
Substantial enough to help your child make it to the next meal, but aren’t meals themselves
Snacks are part of a healthy meal plan, not in addition to it so include snacks in the daily recommended servings appropriate for your child’s age
Follow portion sizes
Snacks are a good way to increase fruit and vegetable intake
Low fat dairy products improve calcium intake
Whole grain products provide fiber and help people feel satisfied
Snacks available in the home should be limited to those on the list
Encourage snacks at consistent times and no more than 3 times per day
Balance the snack with 2 or more food groups. A protein food and a fiber source increase feelings of satisfaction
Plan ahead to avoid hunger-driven poor choices
Take along a healthy snack to avoid vending or fast food purchases
Pack snacks ahead for children on their own after school
Pre-portion snack before eating to avoid excessive portions
Include water and sugar-free beverages with snacks and avoid soda and juice

Here are some suggestions for Healthy Snacks your child might enjoy

Fresh Vegetables

Fresh vegetables (1 cup of carrots, cucumber, peppers, etc) with 2 tablespoons of low fat or non fat ranch dressing
2 stalks celery with 2 tablespoons peanut butter
2 stalks celery with 2 tablespoons fat free cream cheese
vegetable soup
lentil or split pea soup
green salad with low-fat dressing

Fruit

medium apple with 1 tablespoon of peanut butter
medium pear or apple with 1 ounce (slice) of low fat cheese
canned or frozen berries (3/4 cup) with 1/2 cup frozen yogurt
fresh melon (1 cup) with 1 cup low fat vanilla yogurt
medium sized fresh fruit with 1 string cheese
canned fruit in water (1/2 cup) blended with 1 cup plain yogurt
frozen fruit (grapes, melon balls, berries)
fruit smoothie (frozen or fresh fruit, yogurt, juice)
baked apple
applesauce
jello with added fruit
dried fruit (limited quantities)
small box of raisins
carrot-raisin salad with pineapple chunksCrackers
5 whole-wheat crackers (or fat-free saltines or melba toast) with 1/2 cup low fat cottage cheese or 1 slice 2% American cheese
2 graham crackers with 1 tablespoon peanut butter
2 graham crackers with 1 cup low fat yogurt
8 animal crackers and 1/2cup sugar-free, low-fat pudding

1/2 toasted whole wheat pita pocket with 1/2 c. salsa
1/2 whole wheat bagel with 2 tablespoons pizza sauce and 1 oz low fat cheese
1/2 turkey sandwich: 1 slice of turkey with lettuce and tomato on 1 slice of whole wheat bread, low fat mayo or mustard, if desired
1/2 whole wheat bagel with 2 tablespoons fat free or low fat cream cheese
1 small whole wheat tortilla with 1 oz low-fat cheese melted (quesadilla)

Other Crunchy Snacks

3 cups fat-free or air-popped popcorn
trail mix made with dry cereal, pretzels, and dried fruit
baked tortilla chips with salsa or low-fat bean dip
3/4 cup high fiber dry cereal or cooked cereal with 1/2 cup skim or 1% milk milk and 1/2 banana
1 ounce fat-free or low-fat pretzels
1 ounce baked potato chips

Other Sweet Snacks

Other