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Healthy Snacks for Kids

Healthy Snacks for Kids

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Published by Vegan Future
a PCRM fact sheet

http://www.pcrm.org/health/diets/vegdiets/healthy-snacks-for-kids
a PCRM fact sheet

http://www.pcrm.org/health/diets/vegdiets/healthy-snacks-for-kids

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Categories:Types, Recipes/Menus
Published by: Vegan Future on May 21, 2012
Copyright:Attribution Non-commercial

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12/19/2012

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Healthy Snacks for Kids
P H Y S I C I A N S C O M M I T T E E F O R R E S P O N S I B L E M E D I C I N E
5 1 0 0 W I S C O N S I N A V E., N. W., S U I T E 4 0 0 W A S H I N G T O N, D C 2 0 0 1 6P H O N E ( 2 0 2 ) 6 8 6 - 2 2 1 0 F A X ( 2 0 2 ) 6 8 6 - 2 2 1 6 P C R M @ P C R M . O R G W W W . P C R M . O R G
B
usy families sometimes have trouble fitting in three healthy meals each day. Like it or not, snacking has become an importantcontributor to daily food intake. According to a U.S. Department of Agriculture (USDA) survey of nearly 10,000 children,twice as many kids today eat snack foods, like crackers, popcorn, pretzels, and corn chips, as kids did just 20 years ago. Sodaconsumption has increased 37 percent for six- to nine-year-olds during the same time period. While children are eating extracalories, many still fall short on meeting their needs for vitamins and minerals, such as vitamin E, vitamin B
6
, zinc, and iron.What does this all mean? You’ll want to take extra care to make certain your child’s snacks are every bit as healthful as the meals you serve. The easiest way to do this is to use the same guidelines for snack planning as for meal planning. Many healthy, convenientoptions can be found within each of the New Four Food Groups—fruits, vegetables, grains, and legumes.Whether eaten on the go or at home after school, healthy snacks are easy and quick to put together and eat, and offer importantnutrients and energy in each delicious bite. Keep healthy beverages, such as water, juice, and soymilk, and snack foods, such as theones listed in the table below, on-hand at home and encourage your children to pack them into their bags before leaving the house.
HEALTHY SNACK IDEAS
Chopped raw vegetables and dipChunks of avocado, cucumber, or cooked sweet potatoBreadsticks or pita chips with hummusPretzels or popcornTortilla chips with bean dipCheerios, granola, or other cereal in a bagToasted whole grain breads or crackers with fruit spreador nut buttersGraham crackers or gingersnaps dipped in applesauceMini rice cakes with peanut butterApple slices with hazelnut butterFresh fruitsDried fruits, especially raisinsFrozen bananas blended with a little non-dairy milkApplesauce or other fruit cupsNuts, especially mixed with dried fruitSoy yogurtSoy ice creamIndividual boxes of soymilk, rice milk, or fruit juicesHomemade muffins or cornbreadRamen soup with added vegetablesFresh soybeans (edamame)Bite-sized tofu cubes
• 
Tofu hot dogs
SNACK RECIPES FOR KIDSMaple Walnut Granola
Makes about 6 cups 
3 cups rolled oats1 cup wheat germ½ cup chopped walnuts½ cup raisins½ cup dried cranberries¼ cup sesame seeds¼ cup maple syrup2 tablespoons molasses1 teaspoon cinnamonPreheat oven to 300
o
F.Combine all ingredients in a large bowl and mix thoroughly.Transfer to a 9- x 13-inch baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes.
Per 1/2-cup serving: 231 calories; 7 g protein; 39 g carbohydrate; 6.5 g fat; 2.5 g fiber; 5 mg sodium; calories from protein: 11%; calories  from carbohydrates: 66%; calories from fats: 23%

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