SNACK SMARTLY

For ideal health, three meals plus two healthy snacks per day is essential. Snacking is vital for children because their stomach fills up fast and they burn energy quickly. Between meals, snacks give their growing bodies the nutrients and hydration they need. But if the right foods are offered at the right times, snacks can play a key role in managing kids' appetite and boosting nutrition. A well-timed snack can even out spikes in hunger and provide a much-needed energy boost between meals.

Snacks can keep younger children from getting so starved that they become irritable, and they can keep older kids from overeating at larger meals. And for picky eaters of all ages, snacks can be added insurance that they're getting the necessary nutrients.

There are two common ‘snack drawbacks’ to avoid with children because once done, they can be hard to undo:

•          Using sweets to reward good behaviour, which sends the message that desserts are somehow better or more valuable than other foods, and can start a pattern of unhealthy eating
•          Pacifying kids with a snack just before a food time, this can decrease their hunger and make them less willing to try new foods at the table.

Children are at a time in their life when they are constantly rising and learning new information. In order for children to grow properly, they must eat a well-balanced diet. A well-balanced diet includes all of the food groups represented in the food guide pyramid.

Healthy eating in childhood helps build a basis for a lifetime of cool choices. Fruits, veggies, whole grains and low-fat dairy products make worthy snacks. Healthy beverages include low-fat milk, water, soy drinks and 100 percent fruit juices. The majority of snacks should be fruits and vegetables, since most children do not meet the recommended daily servings, and the vitamins in fruits and vegetables are crucial to preventing disease later in life. Sending a healthy, handy snack along lessens the likelihood a child will turn to vending machines if they're available.

Portion control is also a vital component of healthy snacking. Younger children need fewer calories. Once children reach the double digits, gender plays a role in calorie requirements, and girls require fewer calories than boys. A child’s activity level also greatly affects how many calories he or she needs. Although it can be fun to make snacks together, having pre-portioned snacks on hand can be perfect for times when parents and children are on the go.

Remember that while healthy snacking is great, everyone needs an indulgence – particularly kids. Don’t make treats entirely off limits – it will only make children crave them more. It’s OK to go out for ice cream or have a cookie after dinner, and by making these foods accessible (in limited quantities,) children will be more willing to eat healthy snacks. With a little creativity, healthy snacks can become the main component of every child’s daily meal plan.

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