Choosing healthy snacks and drinks for your children can be a challenge. There are many to choose from.
Fruits and vegetables are good choices for healthy snacks. They are full of vitamins and low in calories and fat. Some crackers and cheeses also make good snacks.
Some examples of healthy snacks are:
Put snacks in small plastic bags so they are easy to carry in a pocket or backpack. Putting snacks in small bags also helps you give your child the right size portion.
Avoid junk-food snacks like chips, candy, cake, cookies, and ice cream. The best way to keep kids from eating junk food or other unhealthy snacks is to not have these foods in your house.
It’s OK to let your child have an unhealthy snack once in a while. Never allowing any unhealthy snacks or sweets may result in your child sneaking these foods. The key is balance.
Other tips include:
If you are not sure if a snack is healthy, read the Nutrition Facts label. If the calories from fat are more than half of the total calories, the snack is not a healthy choice. Pay close attention to the portion size given on the label. It’s easy to eat more than this amount. Finally, avoid snacks that list sugar as the first ingredient.
Encourage your children to drink a lot of water.
Avoid sodas, sport drinks, and flavored waters, especially ones made with sugar or corn syrup. These drinks are full of calories and can lead to weight gain, even in active children. If needed, choose beverages with artificial (man-made) sweeteners.
Children aged 2 - 8 years old should drink about 2 cups of milk a day. Children older than 8 should have about 3 cups a day. It may be helpful to serve milk with meals and water between meals and with snacks.
Even 100% juices can add weight. A child drinking a 12-ounce orange juice every day can gain up to 15 pounds per year, if already taking in enough calories.
Updated by: Neil K. Kaneshiro, MD, MHA, Clinical Assistant Professor of Pediatrics, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
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