Submitted by Dawn Blocklinger, Bloomington Hy-Vee dietitian
Need some snack ideas that will keep the kids happy and healthy? Finding simple, tasty food options that won’t break the bank doesn’t have to be hard. Seasonal produce is usually on sale and may even come from a local farm. Minimizing processed foods and focusing on nutrition will provide you and your family the energy and good health needed to get the most from any season.
Skip the fast food and try one of these budget-friendly snacks instead:
- Frozen grapes — place washed grapes on tray and put in freezer. Serve frozen.
- Frozen fruit pops using bananas, berries, peaches, or watermelon
- Ice cream cones filled with yogurt and chopped, fresh fruit
- Peanut butter spread on celery, apples, or graham crackers
- String cheese with whole-grain crackers
- Deli meat, cheese, and lettuce rolled in tortilla shell
- Fruit smoothie — fresh or frozen fruit, yogurt, juice, and ice
- Trail mix — cereal, dried fruit, nuts, and chocolate chips
Tips for healthy snacking, anywhere
Most children need to eat every three to four hours to replenish energy. Busy schedules can be a problem for both parents and kids, planning snacks ahead of time is a great way to stay on track nutritionally. Follow these tips to keep the kids full and ready for the next round of fun:
- Think MyPlate™ foods — what can the family eat that fits into MyPlate™?
MyPlate™ divides a dinner plate into four sections for vegetables, fruits, grains, and proteins, plus a glass of milk or a serving of dairy to balance out the meal. - Since kids eat a lot of snacks, make sure the snacks contribute to their overall needs.
- Focus on “whole foods” — low-sugar, high-protein, unprocessed carbohydrates such as fruit, oatmeal, and whole-grains (versus cake, candy, and white bread).
- Use NuVal scores to “trade up” for health, one snack at a time. Note a snack food that’s a typical choice and then look for an alternative snack food with a higher NuVal score.
- Watch portion sizes! Start with one handful, one piece, or one-half cup of a snack.
- Avoid snacking due to boredom. Provide a small snack, and then urge kids to move around, play a game, or talk about their days.
- Be aware of choking hazards for children under age four.
Nutrition-packed snacks
A healthy snack includes at least one food from the MyPlate™ food groups — grains, vegetables, protein, fruit, and dairy. Try these quick and easy, kid-approved recipes to make sure your little ones are getting all the nutrients they need to stay active, happy, and healthy!
Ants on a log: Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins or dried cranberries.
Mini pizza: Toast an English muffin, drizzle with pizza sauce, and sprinkle with low-fat mozzarella cheese.
Banana split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite whole-grain cereal or granola.
Snack Kabobs: Put cubes of low-fat cheese and grapes on pretzel sticks.
Easy fruit pizza: Spread vanilla Greek yogurt over a graham cracker and top it with cut fruit.
Critter crunch: In a bowl, combine all-bran wheat crackers, Cheerios, animal crackers, honey bear-shaped crackers, shredded wheat cereal, raisins, and M&Ms.
(Adapted from the Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics)