Choosing Healthy Snacks for Children by Sonja Koukel, Extension Faculty Health, Home and Family Development FNH-00558 For today’s busy families, choosing healthy snacks is more important than ever before. Since foods eaten as snacks may provide a large portion of a child’s daily calorie needs, it is important that food choices contribute vitamins, minerals and other nutrients necessary for health, growth and development. Since growing children have relatively high energy needs and smaller stomachs than adults, they may need to eat more often. The traditional three-meals-a-day pattern is more suited to adults, so some children may need to eat small amounts of food throughout the day. An appropriate eating schedule might include: ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ breakfast midmorning snack lunch midafternoon snack dinner bedtime snack, if needed Snacks should not take the place of regular meals. If you find children are not hungry at mealtimes, try offering fewer snacks or smaller amounts throughout the day. While snacking may help children maintain their energy between meals, it can lead to excessive weight gain if the snack food choices are high in calories from fat and sugar and low in the nutrients children need. Many foods advertised as snacks, such as chips, snack cakes, cookies, candy bars, fruit drinks and sodas, are not the best choices. Eating these “empty calorie” foods may lead to extra weight, tooth decay and a lifetime habit of unnecessary snacking. Help your children learn nutritious snack habits in their early years. Be sure to add enough foods to your grocery list each week to take care of all the nutritious snacks to be eaten at home and away. Additionally, include nutritious locally grown or wild foods. Many of the same foods served at meals can be served as a snack — if the food is appropriate as part of the child’s regular meal, it’s a good snack choice. The Food Guide Pyramid is a good guideline for planning snacks that serve as part of a nutritionally balanced diet. The U.S. Department of Agriculture established the Center for Nutrition Policy and Promotion in 1994 to improve the nutrition and well-being of Americans. Toward this goal, the center developed the MyPyramid Food Guidance System to support its objectives. Grain Group ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ The grain group includes bread, cereal, rice and pasta. Many foods in this group make good snack choices. When serving packaged foods, choose whole grain foods such as flours made with 100 percent whole wheat, brown rice, barley, corn, buckwheat, rye, oatmeal and wild rice. When shopping, look for the word “whole” in front of a grain listed as the first ingredient on the package food label. ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ Spread any whole grain bread or cracker with nut butters or top with a small piece of cheese, fish or meat to make a good snack. Keep in mind that many grain products also contain extra fat, salt and sugar. Use smaller servings of these products. Vegetable Group Children should eat a variety of vegetables every day. The suggested total daily amount of 1 to 1½ cups provides valuable minerals, vitamins and fiber. Daily choices should include dark greens, leafy greens and orange-colored foods. Cut up fresh, raw vegetables and store in the refrigerator for a quick snack. Drain and rinse canned vegetables before serving to remove excess salt. Serve with dips, such as low-fat salad dressing, hummus (see Hummus recipe) or bean dip. Whole wheat pita bread stuffed with a selection of sliced raw vegetables is an ideal snack. Home-baked cookies can be a nutritious snack by reducing the sugar and adding dried fruit, granola, molasses, peanut butter or whole grain flour. Best Choices ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ Cheerios or toasted oat cereals Plain popcorn Rye crisp Shredded Wheat Wheat or Bran Chex Whole grain flat bread Whole grain rice cakes Whole grain tortilla Whole wheat English muffin Whole wheat pita bread ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ Good Choices ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ Granola Low-fat whole grain tortilla chips Melba toast (bite size) Muffins (one serving size or approximately 2½-inch diameter muffin) Oyster crackers Pilot bread Pita bread Pretzels (soft or hard) Quick breads Rice cakes Rye crisp Soda crackers Specialty crackers (low-fat and/or baked) Vanilla Wafers Animal crackers Angel food cake Bagels Biscuits Breadsticks Cornbread English muffin Fig bars Fruit-filled Shredded Wheat Gingersnaps Graham crackers ᏰᏰ ᏰᏰ ᏰᏰ 2 Alaska or wild rhubarb (eat the raw tips with peanut butter) Beach or sea asparagus Bell peppers (all colors) Broccoli Carrots❉ Cauliflower Celery Cucumber Eskimo potato Fiddlehead ferns (young growth and tightly coiled; always cook before serving) Fireweed (shoots and flowers) Goosetongue (seaside plantain) Green beans ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ from Cheddar, Swiss or Monterey Jack cheese. Keep cut fruits and cheese cold. ᏰᏰ Dip banana chunks in plain or vanilla yogurt and crispy rice cereal; freeze. ᏰᏰ Yogurt “sundaes” — layer flavored yogurt with fruit pieces and granola; freeze before serving. ᏰᏰ Fruit smoothies — blend yogurt with favorite fruits (see Berry Smoothies recipe). Green peas Pumpkin Radishes Seaweed (kelp, black, ribbon) Sweet potatoes (see recipe for baked strips) Turnips Zucchini Fruit Group The fruit group is a major contributor of fiber and vitamins, especially vitamins A and C. Canned, frozen and dried fruits store well and need little preparation. Fruit leather is a dried-fruit treat — chewy and flavorful. When water is removed by drying the fruit, sugars, acids, fiber and many vitamins and minerals become concentrated in the remaining solid part of the fruit. Fruit leathers are lightweight and high in nutritional value, and they store and pack easily. Directions for making fruit leather are available in the Cooperative Extension Service publication Fruit Leather, FNH-00228. Wash and dry fresh fruit and serve whole, halved and pitted, wedged or sliced. Some children prefer to have oranges, grapefruit and tangerines peeled and divided in half or in sections. Alaska wild berries are rich in valuable antioxidants, vitamin C and fiber. They make a fun snack, and berry picking is a great activity for the entire family. ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ Dried fruits provide a nutritious way to satisfy a sweet tooth. Raisins, dates and dried prunes are good snacks. For a taste surprise, try stuffing prunes with nut butters or nuts. Alaska wild berries, such as blueberries, cloudberries, red huckleberries, raspberries, salmonberries, wild strawberries and many more. Apples Apricots Bananas Grapes❉ Grapefruit Melons Nectarines Oranges Peaches Pears Pineapple Plums Prunes Rhubarb Rosehips Tangerines When serving juices, make certain they are 100 percent fruit juice. Avoid fruit drinks and other juices that have added sugar or high fructose corn syrup. Although juices contribute important nutrients to a healthy diet, servings should be limited to ½ cup daily as excess intake can lead to weight gain and loose stools (diarrhea). Milk Group For most children, the milk group is the primary source of dietary calcium. Children should consume a total of 2 cups of milk from this group daily. Servings may be divided into ½-cup portions in consideration of children’s smaller appetites and capacity. Because foods in the milk group tend to be high in fat and cholesterol, reduced- and low-fat milk products are preferred choices for children over 2 years of age. Infants and toddlers under the age of 2 should be served whole milk since they Snack suggestions ᏰᏰ ᏰᏰ Serve apple wedges with nut butter. Create fruit kabobs by alternating cut fruit with chunks of cheese on a skewer. Choose 3 Tips for Choosing Nutritious Snacks require the additional fats and fat-calories for energy and healthy nervous system development. Snack ideas using milk products can be found in the grain, vegetable and fruit groups in this publication. Foods from the milk group include: ᏰᏰ ᏰᏰ Milk Yogurts Hard cheeses, such as Swiss and Cheddar Soft cheeses, such as ricotta and cottage cheese ᏰᏰ Puddings ᏰᏰ Frozen yogurts ᏰᏰ Ice cream or ice milk products ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ Meat and Bean Group ᏰᏰ Beef, veal, pork, lamb, fish and poultry are included in the meat and bean group, along with wild game, such as rabbit, caribou, moose and venison. Other foods in this group include eggs, legumes, such as dried peas and beans, nuts and seeds,❉ and nut butters, such as peanut butter. Nuts are a good source of many vitamins and minerals but they are high in calories. A serving size of ¼ cup would be an appropriate snack when served alone. Smaller portions could be offered along with other foods such as fruit. ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ Want your children to reach for a healthy snack? Make sure cleaned fruits and vegetables are in reach. When shopping, let children help pick out fruits, vegetables and cheeses. They’ll be more interested in eating them when they have some control over what is offered. Plan and prepare extra servings at mealtimes to be saved for snacks: for example, cold chicken legs, meat for sandwiches, salads and cups of soup. Set aside a “snack spot” in the refrigerator and cupboard. Keep it stocked with nutritious, ready-to-eat snacks. This will also help save leftovers designed for a second meal. Snacks are a good way to introduce new foods. Include a game or an activity to learn more about it, such as reading a story related to the new food. Then, have the children help prepare the food. Develop an interest in nutritious foods by helping to grow a fruit or vegetable garden. Recipes Make a Trail Mix Children enjoy preparing their own snacks. For this activity, provide children a snack size plastic bag and a small bowl or plate and let them mix and match from a variety of healthy food choices. Be creative! Use this list of possible food choices: Traditional Alaska foods harvested from the sea that can be eaten raw include abalone (northern and pinto), chitons (gumboots, black, bidarkis) and herring eggs, which are frequently found on kelp or spruce tree limbs. Dried fish, such as halibut, pike and chum salmon, makes a handy snack that is easy to store and pack. Meats and poultry left over from previous meals make excellent snacks in small portions: cold chicken or other meats, meatloaf, salmon or tuna patties, and pizzas. Boiled eggs Trail mix (See Make a Trail Mix recipe) Meat jerky, such as beef, reindeer and turkey ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ ᏰᏰ Nuts: peanuts, almonds, pecans, walnuts, cashews and other favorite nuts ❉ Shelled sunflower seeds Dried fruit: raisins, banana chips, pineapple, cranberries and apple slices Cereals: Bran or Wheat Chex, Cheerios and Shredded Wheat Miniature pretzel sticks or twists, cheeseflavored crackers and Goldfish ❉Snack foods such as nuts, seeds, popcorn, whole cherries, grapes and raw carrots are not recommended for children under the age of 4 due to the choking risk. 4 Berry Smoothies (approximately two 8-ounce servings) ½ cup cold water (or ice cubes)✛ ½ cup orange juice (prepared from frozen juice concentrate) 4 whole strawberries or ¼ cup favorite berries (fresh or frozen, whole or cut)✛ ½ cup vanilla yogurt✛ ½ medium banana, ripe not green Combine all ingredients in a blender. Blend on medium-high until smooth. Note: Fruit smoothies contain naturally occurring sugar (fructose). However, one smoothie easily provides all the recommended fruit servings for one day. ✛Options: Ice cubes will make a thicker smoothie with a consistency similar to milkshakes. Amounts are approximate; use more or less according to personal preference. Reduce the amount of sugar by using plain yogurt. Vanilla yogurt makes a sweeter product that may be more acceptable to youngsters. Hummus 1 can (15 ounces) garbanzo or other white beans✛ 3 tablespoons lemon juice 1 tablespoon tahini (sesame seed paste) ½ teaspoon ground cumin ½ teaspoon paprika ¼ teaspoon salt 1 clove garlic Place all ingredients in blender and process until smooth. Serve with crackers, breads and vegetables. ✛Options: Liquid from the beans can be added to the mix. Draining or using the liquid will affect the thickness of the paste, so go with your personal preference. 5 Apple Turnovers (serves 4) 4 whole wheat taco-size tortillas 1 medium apple, peeled and sliced (sweet apple, such as Red Delicious) 1 tablespoon cinnamon/sugar mix (to taste) ¼ cup Cheddar cheese, shredded Peel, core and thinly slice apple. Lay tortillas flat onto baking sheet. Place equal amounts of sliced apple onto one side of each tortilla (half of the tortilla will be used to cover the apple). Sprinkle apple slices with a dash of the cinnamon/sugar mix. Top with shredded cheddar cheese. Fold the other half of the tortilla over the apple mixture. Bake at 350°F for 3 minutes or until cheese is melted. Cool slightly and eat. Turnovers can be cut in half for easier handling for small hands. Sweet Potato Oven Fries 3 medium size sweet potatoes, scrubbed (peeling is optional) 3 tablespoons olive oil, for drizzling 1 teaspoon coarse salt, or to taste ½ teaspoon ground black pepper, or to taste Preheat oven to 400°F. Grease a rimmed baking sheet with oil. Cut the cleaned potatoes into lengthwise quarters. Cut each quarter into three or four spears to make thick pieces. Place the spears flesh side up (if unpeeled) on the large baking sheet. Drizzle the spears with olive oil and sprinkle with salt and pepper. Roast the potatoes for 35 to 40 minutes, or until they are cooked through. Serve. 6 Resources Traditional Food Guide for Alaska Native Cancer Survivors. 2008. Anchorage, AK: Alaska Native Tribal Health Consortium. Fruit Leather, FNH-00228. Fairbanks, AK: University of Alaska Fairbanks Cooperative Extension Service. Making Jerky, FNH-00262. Fairbanks, AK: University of Alaska Fairbanks Cooperative Extension Service. U.S. Department of Agriculture, “My Pyramid. gov,” www.mypyamid.gov. Hans, C., E. Schafer and N.K. Fradgley. 1995. Simple Snacks for Kids, PM-1264. Ames, IA: Iowa State University Extension. Marotz, L. R. 2009. Health, Safety, and Nutrition for the Young Child (7th ed.). Clifton, NY: Delmar Learning. Stanek, S. and B. Butcher. Collecting and Using Alaska’s Wild Berries and Other Wild Products, FNH-00120. Fairbanks, AK: University of Alaska Fairbanks Cooperative Extension Service. 7 To simplify information, trade names of products have been used. No endorsement of named products by the University of Alaska Fairbanks Cooperative Extension Service is intended, nor is criticism implied of similar products that are not mentioned. www.uaf.edu/ces or 1-877-520-5211 Kari van Delden, Extension Faculty, Health, Home and Family Development. Originally prepared by Sonja Koukel, former Extension Faculty, Health, Home and Family Development. Published by the University of Alaska Fairbanks Cooperative Extension Service in cooperation with the United States Department of Agriculture. The University of Alaska Fairbanks is an affirmative action/equal opportunity employer and educational institution. ©2014 University of Alaska Fairbanks. 1-11/SK/5-14 Reviewed December 2010