Like most kids, mine come home from school ravenous. Their little hands will grab whatever they see — and I take full advantage. I have healthy snacks clearly visible on the kitchen table when they walk through the door. I make each snack enticing, and I make sure it provides important nutrients my kiddos need for proper growth and development.
Why Snack?
Snacks are mini-meals that should provide nutrients your child needs, such as calcium, fiber, vitamin D, protein and iron. These important nutrients tend to be a little tougher in terms of getting the recommended amounts. Snacks are an opportunity to get your child to eat foods containing these important nutrients — which is why when you schedule snacks, and what you serve, matters so much.
Snacks should provide about 150 calories each. Your child may need up to three snacks per day, but it really depends on the child. If you find your little one goes five or more hours without a snack, then schedule one during that time frame. If you find your kiddo is very hungry during a certain time of day (like when he or she returns home from school), that’s another perfect time to schedule a snack.
Make Your Own
You have more freedom and flexibility when snacks are served at home verses what you pack for school. Here are five snack ideas, along with two of my kids’ favorite recipes for you to try:
No. 1: Crudite
Create a colorful platter of cut-up vegetables such as carrots, celery, broccoli and bell peppers. Serve with a hummus or ranch dressing. Pack leftovers for lunch the next day.
Nutrient checklist: vitamin A, vitamin C, fiber
No. 2: Cracker Melts
Top whole-grain crackers with mozzarella cheese, and place under the broiler for one to two minutes until cheese melts. Top with cherry tomato halves or sliced olives.
Nutrient checklist: calcium, fiber, vitamin C
[Read: How to Make a Healthy, Tasty Sandwich .]
No. 3: Parfaits
Layer you child’s favorite ingredients like nonfat honey Greek yogurt with fruit — such as berries or pineapple — and top with granola or crushed whole-grain cereal.
Nutrient checklist: calcium, protein, vitamin C, fiber
No. 4: Pinwheels
Roll your favorite low-sodium deli meat with part-skim mozzarella cheese and lettuce on a whole-wheat tortilla. Spread your child’s favorite condiment — such as whipped cream cheese, ketchup or hummus — onto a whole-wheat tortilla. Add low-sodium deli meat and part-skim mozzarella cheese. Roll, slice and enjoy.
Nutrient checklist: calcium, protein, fiber
No. 5: Frozen Grapes
Skewer seedless grapes and freeze. For an extra zing, drizzle melted chocolate before freezing.
Nutrient checklist: vitamin C, vitamin K
[Read: Green Smoothies 101: Health Benefits and Recipes.]
Recipes to Try
I asked my kids to share their favorite two snacks. These are both quick and easy to prepare, and I hope your kids will enjoy them as much as mine do.
Mama’s Berry Smoothie
Prep time: 5 minutes
Ingredients
1 and 1/2 medium bananas, peeled and frozen
1/2 cup frozen raspberries
1/2 cup frozen blueberries
1 cup fresh whole strawberries
1/2 cup nonfat milk
1/4 cup nonfat Greek yogurt
2 tablespoons honey
Place ingredients in blender; blend until smooth.
Serves: 4
Serving size: 6 fluid ounces
Nutrition information per serving
Calories: 116; Total Fat: 0 grams; Saturated Fat: 0 grams; Protein: 3 grams; Carbohydrates: 27 grams; Fiber: 3 grams; Cholesterol: 0 milligrams; Sodium: 23 milligrams.
[Read: 8 Ways to Eat Well and Save Money at Home .]
Mango Guacamole
Prep time: 20 minutes
2 Haas avocados
Juice of 1 lime
1 serrano chile
1 clove garlic
1/2 medium red onion
1/2 medium red bell pepper
1/4 cup fresh chopped cilantro
1/2 cup nonfat plain Greek yogurt
1/2 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper
1 mango, peeled and cut into 1/4-inch dice
Slice the avocados in half lengthwise and remove pits. Scoop out the flesh and place it in a medium bowl. Add the lime juice.
Halve the serrano chile lengthwise. Discard the seeds and cut the chile into 1/8-inch dice. Mince the garlic. Peel and finely dice the red onion. Slide the red bell pepper in half, dicard the seeds, and cut into 1/4-inch dice. Add the chile, garlic, red onion, red bell pepper, cilantro, yogurt, salt and black pepper to the avocado in the bowl, and stir to combine. Using a sharp knife, cut the avocado into a small dice. Gently stir in the mango, and serve.
Serves: 8
Serving size: 1/2 cup
Nutrition information per serving
Calories: 116; Total Fat: 8 grams; Saturated Fat: 1 gram; Protein: 3 grams; Carbohydrates: 12 grams; Sugars: 6 grams; Fiber: 4 grams; Cholesterol: 0 milligrams; Sodium: 154 milligrams.
[Read: Unusual Uses for Avocados .]
Recipe from “The Greek Yogurt Kitchen” by Toby Amidor. Copyright © 2014 by Toby Amidor. Used with permission by Grand Central Publishing. All rights reserved.
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