Choosing snacks for young children

Children need between-meal snacks because they have small stomachs and require small amounts of food more frequently than adults.  It is important to choose healthy snacks for your child. Snacks based on fruit & vegetables, dairy products and whole grains will contribute to your child’s nutritional needs and improve the quality of their diet. Snack foods that are high in sugar, saturated fat or salt are generally low in nutrients and often provide unwanted kilojoules that can contribute to your child becoming overweight or obese.  Avoid additives, MSG and colourings as these can “hype” children and because challenging behaviours.

 Selecting healthier snacks.

The way to restrict unhealthy snacks is simply not to buy them on a regular basis. Children will tend to snack on what is readily available so stock the pantry and fridge with healthy snacks and include them in the lunchbox.

Promote healthier snacks

Role model and eat these snacks yourself!

Talk to your child and set limits on the number of less healthy snacks that you allow them to have each week.  Save these for special occasions!

Prompt your child to select healthier snacks.  Set boundaries, rules and limits and say No!

 

Healthy Snack Ideas

Rice crackers with peanut butter

Fruit muffins (small serve)

Celery sticks with chicken sausage

Celery sticks & carrot stick with hummus/guacamole/ beetroot dip

Sa-ka-ta rice and seaweed biscuits

Date loaf made on spelt flour with nutalex & soy/goat/rice/oat milk

Blueberries with fetta cheese

Rockmelon and ricotta

Pineapple and chicken wing or drumstick

Apple and soy yogurt

Bananas and walnuts

Watermelon and soy yogurt

Mangos 

Grapes and chicken drumstick

Oranges and ricotta cheese

Baked beans

Tinned salmon and cherry tomatoes

Yogurt & fruit

Rice biscuits with ham, chicken or tuna

Sugar snap peas and ricotta

Cheery tomatoes & fetta

Dried fruit in moderation

Sushi

Fresh, frozen or dried fruit

Yogurt (try soy, goats, or sheep)

Nuts

Cheese and crackers

Custard

Potatoes topped with cheese

Toasted sandwiches and baked beans

Hummus, beetroot, guacamole, baba ganush dips with carrots, celery and rice crackers

For more on fussy eaters, saying no and setting limits book a workshop or a one on one consultation.  Call Janet 99393732.

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Filed under: Parenting

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