Yesterday wrapped up the School Nutrition Association’s Annual National Conference – an amazing and overwhelming gathering of school nutrition professionals. The content of the meeting was awesome – ideas to inspire school-meal greatness. One particular subject addressed throughout meeting was snacking – specifically smarter snacking. Starting this year, snacks sold at school must meet specific guidelines to be considered a smart snack (Download the USDA Fact Sheet). Smart snacks include more nutrients per calorie, they emphasize whole grains and incorporate fruits and vegetables, and schools all over the nation have been working to change their snacks to fit these new guidelines.
Healthy snacks are important to provide kids with the essential nutrients and energy they need. Not only are smart snacks important when your child is at school, but also at home. So here are 8 quick and easy tips to get you thinking smarter about snacking.
Make Snacking Fun.
- Dip: My little two year old loves dipping. If we are having a tough time getting him to eat something, making it more fun with a dip sometimes yields success. Salsa, yogurt, cottage cheese, peanut butter, and hummus are all good options, and occasionally we even take a little fruit & veggie squeeze pack and squeeze some colorful yumminess onto sandwiches and other foods.
- Fun Shapes: Instead of carrot sticks, try round carrot slices or long slices of banana instead of short round ones. Consider making banana sushi (recipe below) instead of a plan PB&J or PB& banana sandwich
Have Smart Snacks Available.
- When hunger hits, it’s easy to grab the first thing available in the pantry. If I’m hungry, I’ll eat the first thing in sight, whether it’s nutritious or not. Make it easy for your child to choose healthy snacks by making them readily available. Make fruits and veggies easily available. Create a snack drawer or a shelf on the pantry full of healthy options.
Keep it balanced – carb + protein
- A straight, carb-rich snack won’t keep that little tummy satisfied quite as long as a snack that packs a bit of protein. Pair graham crackers with some peanut butter or some pretzels with a cheese stick.
- Be sure to have a mixture of different fruits and veggies available. The more colors you can offer your child the greater variety of nutrients.
- Fruits and veggies don’t have to be fresh – freeze dried, traditional dried fruit, and frozen can be great options.
Have “on-the-go” options.
- Life is busy and sometimes it is near impossible for your child take the time to sit down and eat a snack. Provide healthy on-the-go options by slicing up fruit and veggies and measuring out large bags into small snack size containers in advance. Purchase pre packaged snack size options like string cheese, individual yogurt containers, nuts, and whole grain crackers.
- Shelf stable, single-serve milks are a great on-the-go protein source as are individual peanut butter packs.
Grocery shop together.
- When children help chose what they want, they are more likely to eat it. Makes since right? Go grocery shopping together and help your child to choose a variety of healthy, fun snacks.
Provide proper portion sizes.
- If a snack is too large it may end up taking the place of a meal. Use snack size bags and check portion sizes. Find ways to teach your child proper portions.
Grab a healthy drink
- Milk, chocolate milk, and juice are great options when time is limited. With more time you may try making a fruit smoothie. Blend milk or yogurt with your choice of fruit to make a fun tasty treat.
–Kristi Spence & Kayli Cummings – Dairy Council Staff