Smart Snacking Strategies
By Monica Griffin, Quality Care for Children’s Assistant Director, Nutrition and Wellness Initiatives
“Mom, can I have a snack?”
Odds are, if you have young children, you hear this question a lot. We’re also betting that there are times when you are unsure of what your answer should be.
The bottom line is that snacks can help children meet their nutrition needs and develop healthy eating habits when they are part of a consistent mealtime routine. We’ve broken down our top tips to address the when, where and what of healthy snacking:
When should your child snack?
We want to avoid grazing. If we let children snack all day long, they won’t feel hungry enough to eat the healthy meal you’ve prepared. It’s good for them to learn what it feels like to be hungry, eat, feel full, and move on with their day. Most children need to eat every two to three hours, which usually looks like three meals and two to three snacks, spaced apart by two to three hours. For example:
7:00 a.m. breakfast
9:30 a.m. snack
12:00 p.m. lunch
3:00 p.m. snack
6:00 p.m. dinner
If you find your child is really hungry while you’re still working to get dinner on the table, offer something light like fruits, vegetables, or a handful of cereal. You could also offer a part of dinner that is already done, like a dinner roll. The goal is to take the edge off, not to fill up on snacks right before dinner.
Where should your child snack?
Just like meals, it’s best to eat snacks sitting at the table. Turn off electronics and put toys away to help your child pay attention to their fullness cues. Eating at the table (and not in front of the TV or tablet) helps teach children that we eat because we’re hungry, not because we’re bored. Sitting and eating the same snack as your child helps to model healthy eating habits and good manners, and also ensures you can react quickly if they start choking. Eating in the car or while walking around increases the risk of choking and should be avoided.
What are appropriate snacks?
Think of snacks like ‘mini-meals’ and include two to three food groups. Foods that provide some healthy fats and protein will help children feel full until their next meal. Here are some ideas:
Yogurt or cottage cheese with berries, peaches or pineapple
Hummus with pita bread and veggies, such as cucumbers, carrots or bell peppers
Cheese with fresh fruit, veggies or whole-grain crackers
Toast topped with mashed avocado, nut butter and bananas, or cream cheese and thinly sliced radishes
Hard-boiled egg with a mini-bagel or fruit
Half of a nut butter or tuna sandwich, or a veggie wrap
English muffin or bagel pizza
Homemade muffin with milk
Popcorn, nuts and nut bars, whole grapes and cherry tomatoes are choking hazards for young children, but healthy snack ideas for school-aged kids. “Snack foods” like chips, pastries, fruit snacks and other sugary and salty-foods are best to save for parties or when you’re away from home and have limited options.
When it comes to beverages, stick to water or plain milk for young children. Juice, fruit drinks, sweet tea, soda and other sweet drinks provide too much sugar, which can lead to cavities. Artificially sweetened drinks, often labeled “zero sugar” or “reduced sugar”, aren’t recommended for young children.
Check out these resources for more information and ideas for healthy snacking:
