Snacks

Smart Snacking

"Don't eat that, you'll spoil your appetite." If only you had a dollar for every time you heard that growing up.

But if the right foods are offered at the right times, snacks can play an important role in managing kids' hunger and boosting nutrition. A well-timed snack can even out spikes in hunger and provide a much-needed energy boost between meals.

Snacks can keep younger children from getting so hungry that they become cranky, and they can keep older kids from overeating at larger meals. And for picky eaters of all ages, snacks can be added insurance that they're getting the necessary nutrients.

This doesn't mean that giving your child a cupcake half an hour before dinner is suddenly a good idea. The best snacks are nutritious — low in sugar, fat, and salt. Fresh fruit and vegetables and foods that contain whole grains and protein are also good choices.

But it's not just about what you offer as a snack — it's how much you serve and when. Pay attention to portion sizes and timing of snacks so they don't interfere with a child's appetite for the next scheduled meal.

Kids who are allowed to graze all day long often have a hard time figuring out when they're truly hungry — one key to maintaining a healthy weight in childhood and later in life. A structured meal and snack schedule is one solution. You offer the meals and snacks at the same times each day, and your kids can decide what they want to eat and how much.

Snacks and Toddlers

Toddlers may not eat much at a sitting and they often get hungry before the next meal. At this age, kids may need to eat five or six times a day — three meals and two to three snacks.

There are two common "snack pitfalls" to avoid with toddlers because once done, they can be hard to undo:

1. using sweets to reward good behavior, which sends the message that desserts are somehow better or more valuable than other foods, and can start a pattern of unhealthy eating
2. pacifying kids with a snack just before a meal, which can decrease their hunger and make them less willing to try new foods at the table

Scheduled snacks served at the same times every day give kids a sense of control and also establish that snacks are available only at certain times. Offer two or three nutritious options and let kids choose. Try:

• low-sugar, whole-grain breakfast cereals
• cut-up fruit (if pieces are small and soft enough to avoid choking)
• graham crackers
• cheese slices cut into fun shapes
• applesauce
• yogurt

Snacks and Preschoolers

Control is still a key issue at this age, so preschoolers also might enjoy the chance to choose their snack from the options you present. The desire for sweets can be quite strong at this age, but you can avoid the struggles. Don't offer candy and cookies at snack time. You can decide not to stock them at all or, if you do, to keep them out of sight.

Preschoolers are just learning to label their feelings, and they'll often say "I'm hungry." But they could just be bored, tired, or in need of some attention. Figure out what your child really needs. It may be that some playtime with you or a change of scenery could end the cries of "I'm hungry." Also, when kids do need a snack, make sure it's eaten at the table and not in front of the TV.