Transcript Healthy Snacks for Children

Healthy Snacks for Children
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Snacking has become an important
contributor to daily food intake.
According to the USDA nearly 10,000
children, twice as many kids today eat
snack foods, like cracker, popcorn,
pretzels and corn chips as kids did just 20
years ago.
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Soda Consumption
Has increased 37% for 6 to 9 year olds
during the same period
While eating extra calories, many still fall
short on meeting their needs for vitamins
and minerals, such as vitamin E, vitamin
B6, zinc, and iron.
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Snacks
Whether eaten at home, on the go, or after
school, healthy snacks are easy and quick
to put together and eat, and offer important
nutrients and energy.
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Healthy Beverages
Water, milk, juice, soymilk
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Healthy Snack Ideas
 Chopped raw veggies
and dip
 Chunks of avocado,
cucumber, or cooked
sweet potato
 Pretzels or popcorn
 Tortilla chips with
bean dip
 Cheerios, granola
 Toasted whole grain
breads or crackers
with fruit spread
 Graham crackers or
gingersnaps dipped in
applesauce
 Mini rice cakes
w/peanut butter
 Fresh fruits
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Healthy Snack Ideas con…
 Dried fruits, especially
raisins
 Frozen bananas
blended with a little
non-dairy milk
 Applesauce or other
fruit cups
 Nuts, especially with
dried fruits
 Soy yogurt
 Soy ice cream
 Individual boxes of
soymilk, rice milk, or
fruit juices
 Homemade muffins or
cornbread
 Ramen soup with
added vegetables
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Fun & New Ideas
 Baked chips
 Light popcorn
 Granola bars
 Sunflower seeds
 Fruit bars
 Frozen fruit bars
 Frozen grapes
 fudgsicles
 Raisins
 Fruit juice
 Energy drinks
 Fruit shakes
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Snack Tips
Plan snacks as part of day’s food plan
Let children pick out fruits, vegetables and
cheeses for snacks
Set aside a “snack spot” in the refrigerator
and cupboard; keep it stocked with readyto-eat snacks
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Offer snacks at regular times, such as
midmorning and mid-afternoon
Avoid high sugar, fatty and salty snacks
(candy & pop)
Plan snacks to help meet the number of
servings for the Pyramid
Never offer food for good behavior
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Nutrients
Breads, grains, cereals
Provides carbohydrates, B vitamins and
fiber
Need for energy to run and play
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Fruit and vegetables
Vitamins such as A and C, carbohydrates
and fiver
5 a day program
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Meats, fish, poultry, nuts, & beans
Protein and meats provide iron
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Snacks for Pyramid
Mix and match with two levels of the food
guide pyramid
Ex. Carrots and celery with yogurt dip
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Activity
To make:
English muffin pizzas with pineapple or
tomato slice, mushrooms, etc
Baked potatoes with chili beans, broccoli &
cheese
Waffles topped with fresh fruit
Yogurt and fruit topped cereals
Tortillas and beans
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Raw vegetables cut into slices or sticks
with a yogurt dip. Mix your favorite dry
salad dressing mix into plain yogurt to
make a great tasting low-fat dip)
Trail mix made with several types of
cereal, dried fruits, and nuts or sunflower
seeds
Yogurt grahams (spread fruit-flavored
yogurt on a graham cracker square, top
with second square. Wrap in plastic and
freeze)
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Ants on a Log
½ C nut butter
5 stalks of celery
¼ C raisins
Spread nut butter equally among the sticks
of celery. Sprinkle raisins on top and
serve.
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Vegetable Dip
1 (16 oz) sour cream
1 (8oz) cream cheese
1 packet Ranch salad dressing mix
Mix ingredients and serve with a platter of
fresh vegetables for dipping. (broccoli,
celery, carrots, radishes, peppers,
cauliflower, etc)
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Pyramid Tortilla Recipe
1 (8 in) tortilla
2 oz thin sliced turkey or ham
2 T shredded cheese
¼ C shredded lettuce
1 T raisins
Lowfat may, cream cheese, or margine
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Tortilla cont….
Give each person a tortilla. Have them
spread with may, margarine or cream
cheese. Then layer on the meat, cheese,
lettuce and raisins. Roll up and enjoy.
(this snack could also be made with a slice
of bread or English muffin)
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Veggies in a Blanket
2 flour tortillas
2 T cream cheese
1 grated carrot
2 lettuce leaves (handful of baby spinach)
Warm tortillas in dry pan. Spread with
cream cheese. Add carrots, lettuce or
spinach. Roll up and serve or wrap in
plastic wrap for snacking later.
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Turtle Milk
1 C milk
1 T brown sugar
½ t vanilla extract
Combine all the ingredients in a small
saucepan and gently warm over medium
heat, stirring often with a whisk or a fork.
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Banana Orange Push-Ups
2 medium bananas
6 oz orange juice (frozen)
½ C nonfat dry milk powder
½ C water
1 C yogurt (low-fat)
Put bananas in blender and add remaining
ingredients. Cover and blend until foamy.
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Berry Banana Smoothie
1 small banana
¼ C fresh or frozen assorted berries
(raspberries, blackberries, or strawberries)
1 C orange juice
3 T vanilla low-fat yogurt
Fresh mint (optional)
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