Tasty Snacks for Kids

Snacks – should kids have snacks?  Do snacks ruin a kid’s appetite?  Are snacks healthy?  So often I hear that kids shouldn’t have snacks.  So untrue.  All kids not only should have snacks but actually need snacks.  Kids, especially younger kids, have very small stomachs.  They can’t eat large amounts of food at meals so they get hungry between meals.  USDA sets a meal pattern for child care centers and this meal plan has a morning snack and an afternoon snack.  School-age kids should have an after-school or afternoon snack every day.  But this snack shouldn’t be gorging on junk food.  What are some guidelines for healthy snacks and what are some snacks kids can make for themselves? And, how can you use making snacks to teach some math, colors, shapes?

What are some guidelines for healthy snacks for kids?

1. Fruits and vegetables – a great way to get your kids to eat more fruits and veggies is to serve them at snack time. 
2. Remember whole grains – many kids today get no whole grains in their day.  There are some creative ways to sneak whole grains into a snack.  Oatmeal cookies, whole grain Goldfish crackers, whole grain pretzels.  A bowl of any General Mills’ cereal is a great snack for a kid.
3. Protein – kids are hungry at snack time.  Protein helps fill them up.  Think cheese, yogurt, hummus.  Flavored milk, like real chocolate milk is a great treat for snack time.  Yes, some sugar in chocolate milk but kids will drink it and it will add some calcium, vitamin D and a good quality protein to their day.

 What are some snacks kids can make themselves?  

Kids are on many different schedules this school year.  Some are home, some go to school part-time and some are back to a normal school schedule.  Whether your kid is home and needs a snack, or comes home from school and needs an afternoon snack, what are some snacks they can make themselves or help make? 

1. Ants on a log is a well-known favorite for kids – easy to make, just celery – you can have some celery already cut up in 3 to 4-inch sticks and ready for this snack, peanut butter, and raisins and maybe some nuts (if your child has no nut allergies).  For variety, try some nut butters, use trail mix for the topping, or let your child sprinkle some of their favorite cereal on their “logs”.   To help your kid learn math, have them measure out 2 teaspoons of peanut butter (or nut butter) and 10 raisins.  Or, make some of the fun variations and use cream cheese instead of peanut butter and vary the toppings.

Kids can learn to measure and count making this snack.

 2. Yogurt and berry parfait – let them choose the berries they like.  Berries can be fresh or frozen.  Your child can make a parfait of yogurt, berries and a topping of granola or their favorite General Mills or other healthy cereal.  Some chopped nuts can add some crunch and more protein.  

3. Veggies and dip can be a good snack but may not have enough calories if you only provide a low-calorie dip.  Carrots and fat-free Ranch dressing are not really a good snack as this won’t provide your child with enough calories.  Carrots and hummus as a dip would be a much wiser and healthier choice.  For younger kids, have some veggies (baby carrots, cut up: cauliflower, broccoli, radishes or some cucumber slices) cut up in the fridge and let your child choose what veggies they want.    

4. Apple “cookies”.  Core an apple for your kid(s).  Slice the apple into round slices (donut hole).  Have your child put peanut butter or a nut butter on the apple slices and sprinkle with some chocolate chips.  Serve with a glass of real milk.  

 

 

5. The hungry dragonfly AKA PBJ Fruity Caterpillar Kebobs - so much fun for a kid to make and then to eat.  This idea from Pinterest which has so many fun ideas for snacks for kids.  Parents and kids can even watch a video on how to make this fun snack.  As your kid is helping prepare this snack, use it to teach colors, shapes, math.

• Ingredients - banana slices, grapes (cut in half for small kids so they don't choke), strawberries, whole grain bread slices, peanut butter, jelly, and some kebob skewer sticks.
• Spread peanut butter on a slice of bread.  Spread jelly on a different bread slice.  Put together.
• Cut the PBJ sandwich into little, one-inch circles.
• Cut tops off strawberries but leave intact for the caterpillar "head".
• Assemble your caterpillar on the kebob:  Bread circle, banana slice, grape, bread circle, banana slice, grape, then a strawberry top.
• For caterpillar "eyes", either use "sugar eyes" used in cake decorating or pieces of banana or some small chocolate chips. 
• Vary the fruit - use blueberries or other fruit on your kebob. 

A fun snack for kids to help make. 

 

       6.       Microwave Pizza Pitas 

• Whole grain pita - rub some olive oil on the pita pocket, cover pita with some spaghetti sauce (from a glass jar, better for the environment), top with grated cheese and maybe some pepperoni slices.  Add a pinch of garlic salt or Italian seasoning.  A minute or less in the microwave should melt the cheese.  Or, use some whole grain English muffins for your "pizza".     

What fun snacks can you help your kids make this week? If a child helps make the snack, they are more likely to eat it. 

Fun variations for kids to try.

 

Sources:   USDA , snacks , Goldfish , make , help , video  Image Sources:  Hungry , Apple Cookies  , Ants on a Log  , variations