Clinical Reference Systems: Pediatric Advisor 10.0
Snacks for Children
Snacking worries parents and they often try to prevent
eating between meals. That isn't necessary or even helpful.
Children's energy needs are high, and they usually can't eat
a lot at any one time, so they need to eat about every
3 hours. What's important is that you have control over the
time of the snacks and the type of food.
TIMING OF SNACKS
Offer snacks midway between meals. Give snacks long enough
after the meal that your children know they'll have to wait
a while to eat again if they refuse the meal. That keeps
children from refusing meals and then asking for food a
short time later. It will be easier for you to refuse their
begging if you know a snack is coming up.
If children have an early lunch and late dinner, they may
need two snacks. Try having a snack with protein, fat, and
carbohydrate in it 2 or 3 hours after lunch. Then offer a
lighter carbohydrate snack, such as fruit juice or crackers,
later in the afternoon.
REGULATING SNACKS
Plan a reasonable snack time and get the food on the table.
Then you will be in charge of the timing, location, and
selection of food. If you wait for your children to request
the snack, they may have made up their minds about what they
want and you may have a struggle over food.
SELECTING SNACKS
In general, snacks should be nutritious. Any food
appropriate for a meal is OK for a snack. Snacks that you
want to last a while should have some protein, fat, and
carbohydrate, the same as a nutritious meal. Snacks should
be big and substantial enough to be filling for a hungry
child.
NUTRITIOUS SNACK IDEAS
- Grain products
- Bread products
Use whole-wheat products about half the time. Read
the label to make sure the flour is enriched or is
whole grain (the first listed ingredient should be
whole wheat). Try a variety of yeast breads and
quick breads, such as whole wheat, rye, oatmeal,
mixed grains, and bran -- plain or with dried fruit.
Try rye crisps, whole-grain flat bread, and
whole-grain crackers. Serve bread and crackers with
cheese, peanut butter, or a glass of milk to give
protein and fat.
- Dry cereals
Choose varieties of cereals with less than 5 grams of
sucrose or other sugar per serving. Serve with milk
to give protein and fat. Add dried fruits, nuts, and
seeds for variety and increased nutrients.
- Popcorn
Try using grated cheese on the popcorn instead of
salt and butter. Serve with milk or cocoa to give
protein and fat. Be cautious offering popcorn to
young children as they may choke on it.
- Cookies
Bake your own cookies, substituting whole wheat flour
for half of the white flour. Try oatmeal, peanut
butter, or molasses cookies. Experiment with cutting
down on sugar in recipes. Often you can decrease the
amount of sugar by one third to one half. Serve
cookies with milk to give protein.
- Beverages
Use fruit juices and vegetable juices rather than
powdered or canned fruit-flavored drinks. Fruit drinks
lack folate, fiber and other nutrients provided by real
juice.
Serve milk with bread, crackers, cereal, etc. Mix milk
in a blender with a banana or other fruit or mix it with
orange juice for a healthy milkshake. Try adding
vanilla extract, honey, molasses, or even a little
sugar. Use chocolate or strawberry flavorings for a
treat sometimes.
- Vegetable snacks
Cut up fresh raw vegetables. Be careful about serving
broccoli, carrots, and cauliflower because young
children could choke on them. Serve the vegetables with
peanut butter, cheese, cottage cheese, or milk to
provide protein and fat. (Use 2% or whole milk to give
fat.) Add crackers or fruit juice for carbohydrates.
Good vegetables include:
broccoli green beans
carrots green peas
cauliflower turnip sticks
celery zucchini
cucumber
- Fresh fruit snacks
Slice the fruit or serve it whole. Serve it with peanut
butter, cottage cheese, yogurt, ricotta cheese, or milk
to give protein and fat. Good fruits include:
apples grapefruit oranges
apricots grapes peaches
bananas melons pears
berries nectarines pineapple
- Dried fruit snacks, nuts, and seeds
Serve dried fruit with nuts (almonds, cashews, peanuts)
or seeds (pumpkin, squash, sunflower) to give protein
and fat. Be very cautious about giving seeds and nuts
to young children because they could choke on them.
Nutritious dried fruits include:
apples dates pears
apricots figs prunes
bananas peaches raisins
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