Kids and snacking
WHILE ADULTS can get through the day without many between-meal snacks, kids can’t. Children can’t get all of the key nutrients they need with just breakfast, lunch and dinner. That’s why parents should think of snacking as a way to give their kids extra fuel for growing healthy and strong.
However, unplanned, random snacking can lead to problems, especially with weight. Non-stop snacking interferes with kids’ appetites and can disrupt their natural instinct to experience hunger and fullness. On the other hand, snacks can actually help kids achieve a healthy weight when they are timed correctly. Most children and teens need to eat every three to four hours throughout the day. Younger kids need to eat three meals and at least two snacks a day, while older kids need to eat three meals and at least one snack a day (they may need two snacks if they’re going through a growth spurt or if they are very physically active).
Parents and caregivers need to offer planned meals and snacks consistently throughout the day. A good rule of thumb is to offer snacks a few hours after one meal ends and about one to two hours before the next meal begins. Postponing snacks until a few hours after a meal helps prevent kids from refusing food at a meal and then begging for more food as a ‘snack’ just after the meal ends. On the other hand, putting a stop to snacking immediately before meals encourages a healthy appetite at mealtimes. Above all, remember the bottom line: if snacks are planned, coordinated with meals, and served consistently at regularly scheduled times, kids are more likely to be a healthy weight.
WHERE SHOULD KIDS SNACK?
When at home, designate a certain area as the ‘eating-only zone’ and limit all snacking to that location. The kitchen table or countertop works well. When kids snack all over the house, that makes it hard for you to monitor what and how much they’re eating. (Plus, all the crumbs and spills can get messy!) Also, never let kids eat snacks while watching television. Studies show that this mindless munching leads to overeating, which often results in unhealthy weight gain.
EASY DIY SNACKS YOUR KIDS WILL LOVE
1. Take a small cookie cutter, and cut cheese and fruit into fun shapes. Place on skewers to make kabobs. 2. Make a smoothie by blending frozen mango, blueberries, raspberries or pineapple with low-fat yogurt. Pour it into ice cube trays, put popsicle sticks into each one and freeze.
3. Make a milkshake with a frozen banana, milk, and peanut butter. (Use whole milk for kids ages one to two and low-fat milk for older kids.)
4. Cut carrots and apples into matchsticks, and toss them together into a little salad. Top with toasted almonds.
5. Mix canned tuna with dried cranberries and a bit of mayonnaise and Greek yogurt. Spread on pieces of celery.
6. Serve guacamole with chips. Make this snack even more fun when you slice the avocado and let your kids mash it.