Healthy Snacking

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Healthy Snacking

• Rose McManus, RN

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snacks

• Snacks count for 25 of the total calories for
  children
• Therefore the snacks a child consumes should
  contribute to the overall diet

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How Much

• Set Specific times for snacks. Snacks should be
  between meals and not within 1 hour before a
  meal. (2 hour before a meal snacks should be lt
  100 calories 1.5 hours before a meal a snack
  should be 150 calories 2 hours before a meal
  snacks should be 200 calories.

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What kind

• Snacks should contribute to the total diet and
  should consists of food groups lacking at meals.
• Try to aim for snacks that have carbohydrates
  and/or proteins, fat and fiber.
• Watch out for snacks that may sound healthy but
  are not.

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Healthy Snack Combinations

• Medium banana with 1 Tbsp peanut butter (200
  kcal, 8g fat, 3g fiber, 3g pro)
• Medium apple with skin and 1 oz of string cheese
  (190 cal, 6.5g fat, 3g fiber, 3g pro)
• 13 Synder tortilla chips ¼ cup salsa (180
  cal, 4.5g fat, 3g fiber, 2g pro)
• (toddler portion sizes should be cut in half
  peanut butter and popcorn are choking hazards)

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Health Snacks (continued)

• 1 cup cereal ½ cup skim milk (145 cal, 3g fat,
  3.5g fiber)
• ½ cup low fat cottage cheese/ ½ cup blueberries
  (110cal, 1.5g fat,12g pro)
• ½ whole wheat pita, 2 tsp salsa (45 cal, 1g
  protein, 2g fiber, 1g fat)

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Healthy Sounding But Not

• Drinkable yogurt (Dan animals, etc.). Watch out
  for the sugar! Ounce per ounce has more sugar
  than coke.
• Fruit roll ups/fruit flavor gummy candy most of
  the calories come from sugar and they offer very
  little nutritional value. Fruit is Healthier.
• Fruit on the bottom yogurt, very high in sugar
  (_at_36g) a better choice is fruit flavored yogurt.

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Health Sounding (Continued)

• Gatorade/power aid are intended to be used during
  activity lasting gt 1 hour contain sugar and no
  vitamins and minerals.
• Multigrain bars/Granola bars are high in
  carbohydrates, low in protein and fiber. Not
  nutritionally balanced. Fortified cereal may be a
  better alternative.