Healthy Snack Alternatives for Kids
Another big problem is that many kids use these vending machines and ‘snacks’ as an alternative for lunch.
Among the ‘Worst Vending Options’ are:
�Chips Ahoy!, Oreo and other fatty cookies
�Chocolate whole or 2% milk
�Coca-Cola, Pepsi and other soda
âÂ?¢Fruitopia, FruitWorks, and other “fruit” drinks
�Hostess HOHOs and other snack cakes
�Keebler Club & Cheddar Sandwich Crackers
�Kit Kat Big Kat, Snickers and other candy bars
�Starburst Fruit Chews and other sugary candies
Are there better options for snacks at school?
Sure. The CSPI offers these ‘Better Vending Options’:
�Applesauce cups (unsweetened)
�Bottled water
�Chex Mix, Traditional
�Dole or Del Monte fruit cups
�Low-fat or fat-free milk
âÂ?¢Nature Valley Crunchy Granola Bars, Oats ‘N Honey
�Orange juice (100%)
�Raisins and unsweetened dried fruit
And these healthy snack choices aren’t just for school vending machines.
They can help guide your choices of snacks that you offer your kids at home.
Healthy Snacks for School-Age Kids
Smart snacking can help children meet daily nutrient requirements that may be missed at meal times. Children need snacks, or “mini meals”, to help them get enough calories (energy) throughout the day. So, choosing healthy foods that add nutrients to their diets is essential.
www.mealsmatter.com offers these snacking tips:
To avoid weight gain, keep portions small.
Plan ahead and buy healthy snacks at the supermarket – you will save money and will make better choices.
Provide kids snack choices and make the choices you offer reasonably nutritious.
Pre-portion your child’s snacks into small plastic bags to grab on the go or put a snack-sized serving on a plate.
Designate an area in your refrigerator or cupboard for healthy snacks that you have selected and your kids like – let them help themselves without having to ask for permission.
Combine snacks from at least two food groups, like a protein and a carbohydrate, to pack more nutrients into your child’s diets – it will be more filling and will tide them over until their next meal.
Adding 1% or skim milk to cereal and graham crackers or peanut butter to crackers or fruit is an easy way to add calcium and protein to an otherwise carbohydrate-only snack.
If chosen carefully, snacks can promote good health by supplying nutrients without adding too many calories. Remember: Space snacks far enough away from meals so appetites are not spoiled!
Next time you or your kids need to re-fuel, try any of the following quick, healthy snacks:
Dairy
String cheese and fruit (canned or fresh)
Nonfat cottage cheese or yogurt with fruit
Smoothies with milk or yogurt and sliced bananas or strawberries
Whole-wheat crackers with cheese or peanut butter
Yogurt with fresh fruit or granola
Low-fat chocolate milk
Scoop of ice cream or frozen yogurt with fresh berries
Fresh fruits and vegetables
Raw vegetable sticks with low-fat yogurt dip, cottage cheese or hummus
Apples and cheese – pears and other fresh fruits work too!
Baby carrots
Fruit salad
Applesauce cups (unsweetened)
Frozen fruit bars
Dried fruit such as raisins or plums and nuts
Low-fat grains
Cereal – dry or with milk
Baked potato chips or tortilla chips with salsa
Pretzels (lightly salted or unsalted) and a glass of milk
Bagels with tomato sauce and melted cheese
Flavored rice cakes (like caramel or apple cinnamon) with peanut butter
Popcorn – air popped or low-fat microwave
Whole-grain crackers or english muffin with peanut butter
Vanilla wafers, gingersnaps, graham crackers, animal crackers or fig bars and a glass of milk
