A Healthy Snack Attack!


Whether at school or at home, snacks are very important for kids! The right snack provides your little one with the nutrients they need for their growing bodies, it also helps them feel fuller longer and it helps them stay focused in school and while doing their homework. Below are four of the most frequently asked questions regarding healthy snacks!

  1.  Why snack? 
    Children especially the younger ones have smaller tummies and cannot eat all the nutrients their bodies need in  3 main meals. That is why it is very important to provide snacks to make sure they get all the nutrients they need to grow. Also snacks keep hunger at bay and provides opportunities for your little ones to try new foods.

  2. When is the best time to give my child a snack?
    Children need to eat every 3 to 4 hours during the day. That means they need to have 3 main meals (breakfast, lunch, dinner) and 1-2 snacks. Leaving space between meals is very important to prevent kids from refusing foods during mealtime and spoiling their appetite. Serve snacks 2 to 3 hours before a meal.

  3. Is there an ideal place for snacking?
    As a rule of thumb, it is best not to serve snacks (or any other meals) while watching TV. This helps prevent overeating (which leads to unhealthy weight gain). Serving the snack in the same place you serve your meals is best - like the kitchen table or counter. Take the snack outdoors if the weather is nice.

  4. What are some examples of healthy snacks?
    • Something cold? Try freezing fruit like bananas, grapes and berries.
    • Something crunchy? Try veggies with dip. Slice carrots, cucumbers and peppers and serve them with low fat salad dressing or hummus.
    • Something sweet? Make a yogurt parfait by layering your child’s favorite fruit and a low fat yogurt in a glass or jar. Top with granola or whole grain breakfast cereal.
    • Something fun? Turn celery sticks into an infested insect log using peanut butter (or a nut free butter if they are allergic to nuts) and raisins.
    • Something liquid? Blend low-fat milk or yogurt with a banana or strawberries and some ice for a low-fat smoothie. You can also add cocoa powder!
    • Something else? Visit our website for a variety of healthy and quick options suitable for home and school: https://eatsmart.umd.edu/recipes/snacks

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© Eat Smart, Be Fit Maryland!Maira Gall