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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
Breads
- 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
- 1 nutri-grain bar with 1/2
cup skim or 1% milk
- 1 small fat free muffin
with 1/2 cup skim or 1%
milk
- frozen waffle topped with
sliced fruit or jam
- instant pudding made with
fat-free milk
- fruit juice pops
- low-fat or non-fat
yogurt
- 1 slice of angel food
cake
- 1 serving of vanilla
wafers
- milkshake from skim milk
and fat-free yogurt or frozen
dessert
Other
- chicken noodle soup
- baked potato topped with
1/2 cup cottage cheese or 1 oz
melted low fat cheese
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