The Truth on Health

By Connie Evers MS, RD, LD – Nutrition for Kids

Connie’s Healthy Eating Blog – Fueling up for Summertime Fun Part 2 – Snacking!

From a health point of view, lazy summer afternoons can pose a problem for kids. That’s often the time of day when low-nutrient snacks and motionless entertainment pair up. In other words, kids get out the soda pop, chips and sweets and watch TV… or play video games… or sit at the computer.

First of all, kids need to get up and get moving, whether on their bike, at the pool, or on the court. Joining the FitClub34 is a great way to keep active this summer. There are lots of ideas and videos on this site that feature fun ways to get and stay in shape.

Fuel Up With Smart Snacks
While snacking can contribute important nutrients to a child’s diet, studies show that snacks are often a source of high-calorie, low-nutrient foods such as sweetened beverages, fried snacks, and cookies. Total daily calorie intake from snacks among children has risen over the years and now contributes as much as 1/3 of a child’s daily calories.

Kids and teens have high nutrient needs so it is important to view snacks as an opportunity to refuel growing bodies. Think of snacks as “mini-meals” rather than treats.” Encourage your child to include 2-3 different food groups at each snack. The tips below will help you to get your child on the right snack track:

** Devise a snack plan with your child. Together, make a list of nutritious snacks that your child likes and can prepare independently. Agree on a plan to make sure there is always a plentiful supply of the necessary ingredients. Post the list on the refrigerator.

** Easy-to-fix foods that are popular with children include whole grain cereal with 1% or fat-free milk, fresh veggies and low-fat dips, pita pockets stuffed with lean turkey and vegetables, fruit and yogurt smoothies, or healthy nachos made with whole corn taco chips, black beans, salsa and grated cheese.

** Take a cue from the grocery store and keep healthy snack choices at eye level on the counter and in your pantry, frig, and freezer.

** Pack healthy snacks such as trail mix, low sugar energy bars, fruit and water bottles for the times that your child is on the go.

** Encourage children to brush their teeth or at least rinse their mouth with water after they finish eating snacks. Sugarless gum is also helpful for cleaning the mouth when kids aren’t at home.

Healthy Swaps
When a snack attack strikes, that’s often the time kids (and adults) grab for the sweets and treats. In order to combat cravings, brainstorm healthy substitutions in advance. The chart below gives you a few ideas to get started:

To learn more about Connie, check out the links below:

Web:
Nutritionforkids.com

Social Media:
twitter.com/nutritionkids

Sources:
Sebastian RS, Cleveland LE, Goldman JD. Effect of snacking frequency on adolescents’ dietary intakes and meeting national
recommendations. J Adolesc Health. 2008;42:503-511

Jahns L, Siega-Riz AM, Popkin B. The increasing prevalence of snacking among US children from 1977 to 1996. J Pediatr. 2001;138:493–498

Tags: connie evers, FitClub34, healthy snacks, nutrition kids, Paul Pierce, summer eating