Nutrition Tip - Healthy Snacks

Healthy School Snacks

Another summer is winding down and it is time to get the kids ready for school. While you are busy buying their new clothes, backpacks, and school supplies, take a moment to think about buying some healthy snacks as well. With all of the hustle and bustle of back to school, health often gets pushed aside. Make health a priority this year and send your kids to school with delicious healthy snacks.

 

A healthy snack is a snack that contains the appropriate amount of calories with adequate vitamins and minerals. Calories are important because that is what provides energy. It shouldn’t be a snack that is empty calorie. Empty calorie snacks are foods that have little vitamins and minerals and lots of calories. Examples include snacks made with white/refined flours like cheese flavored crackers, animal crackers, pretzels, potato chips, fruit snacks, cookies, candy, and sugar-sweetened beverages. All of these snacks have plenty of calories but very little nutrients. Processing of foods can leads to lost nutrients, so many of the snacks found in boxes and bags are missing vital nutrients. A healthy snack is made up of more whole foods. The closer the food is to its natural state, the better.

 

Snacks should also have a adequate protein. Most of the snacks geared towards children are mostly carbohydrates like added sugars. Carbohydrates are important, but too much sugar can lead to a sugar high and then a quick energy crash. This can leave your child feeling tired and unable to focus at school. Snacks that contain protein and fiber will help your children feel full longer and avoid that crash in the middle of the day.

 

The biggest thing to avoid when preparing healthy snacks for your children is added sugar. Unfortunately, kids snacks today have the highest amount of sugar compared to other snacks. Flavored drinks, yogurts and milks, fruit snacks, crackers, cookies, candy, dried fruit, granola bars, cereals, and many other snacks are loaded with unhealthy sugars. All of these added sugars can put your child at risk for weight gain and worse, diabetes. Limit these snacks as much as possible.

 

Snacks made with whole foods like fruits, vegetables, whole grains, legumes, and low-fat dairy are the best snacks available. When reading a label, look for snacks with less ingredients and  sugar and more fiber and protein. Get creative with your snacks and think outside the box. Prepare snacks ahead of time to save time during busy mornings. Purchase a good cooler so your child can keep cold snacks fresh during the day. Healthy snack examples: a piece of fruit with sunflower butter or a string cheese, plain yogurt with berries and 1 tsp. honey, carrots with hummus or a yogurt dip, whole grain crackers with 1 oz. cheese and grapes, or a rice cake with some tomato sauce and sprinkle of cheese.

 

It’s easy to pack quick, convenient snacks for your kids, but these convenience foods often lack nutritional value. Healthy snacks will help your children stay focused, alert, and energetic at school. Take a few extra minutes out of TV time to prepare well-balanced, nutritional snacks. Your kids will thank you when their grades improve.