Healthy Snacks
If it was left up to kids they would want snacks that taste good and that were not necessarily good for them. They may wonder why they need a healthy snack.
Healthy Snacks Eaten at Planned Times During the Day = Healthy Children
Why Plan Healthy Snacks?
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Unplanned, random snacking can lead to problems, especially with weight. “Nonstop snacking interferes with kids' appetites and can disrupt their natural instinct to experience hunger and fullness” (Shield & Mullen, 2013). Eating healthy snacks can improve a child's thinking, provide balanced energy, and even out their moods. Children seven years and younger need to eat three meals a day and at least two snacks a day (Shield & Mullen, 2013). Snacks should be timed. “A good rule of thumb is to offer snacks a few hours after one meal ends and about one to two hours before the next meal begins” (Shield & Mullen, 2013). If snacks are planned, coordinated with meals, and served at scheduled times, kids are more likely to stay at a healthy weight when snacks are timed correctly. For example, snacking just before meals promotes a larger appetite at mealtimes, which then leads to over eating. When in school it is important to provide healthy snacks for your child. An early school lunch hour followed by a long period of time before dinner, can leave your child running on empty (Shield & Mullen, 2013). Kids who eat balanced snacks during the day pay better attention in class, make fewer mistakes on tests, and generally have fewer behavior problems.
Why should children snack?
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Kids are “much smaller than adults, but pound-for-pound their total calorie needs are comparable” (Shield, 2013). However, because a preschooler’s stomach is smaller than that of an adult three meals a day does not allow for them to get enough of the calories they need each day. “They’re like cars with small gas tanks. They need refueling throughout the day” (Shield, 2013). You don’t want your car running empty so don’t let that happen to your kids. This is where healthy snacks come in.
Why should you provide healthy snacks at school?
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A child’s school snacks and lunches are the most important supply of the essential vitamins and minerals they need to develop and grow. The food that you as a parent provide for them at school will give them the energy and vitamins they need to fuel their brain and learn in school. Without healthy foods throughout the day at school, your child may not have enough energy and feel tired, and consequently be unable to concentrate in class. Health snacks provide protein, fiber, some healthy fat and carbohydrates. In addition, snacks rich in protein or fiber help children stay fuller for longer, and they’re packed with the nutrients kids need to thrive.
- Check out the new Ministry of Education's new School Food and Beverage policy.
- Need ideas to pack a healthier lunch for you child, visit this website: Packing a Healthier Lunch
Healthy snack ideas for school
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Snack ideas from (PCRM, n.d.). |
For more great snack ideas, check out these websites:
Where should your children eat their snacks when at home?
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When children are at home, an area should be created that is the eating area and limit all snacking to that location. The best place would be the kitchen table or counter top. When kids eat whereever they want it makes it harder to supervise how much they are eating. In addition, mindless eating, like in front of the TV “leads to overeating, which often results in unhealthy weight gain” (Shield & Mullen, 2013). When children are at school they eat their snacks and lunches at their desks.
Try out these snack recipes!
Maple Walnut Granola
Makes about 6 cups Ingredients 3 cups rolled oats 1 cup wheat germ 1/2 cup chopped walnuts 1/2 cup raisins 1/2 cup dried cranberries 1/4 cup sesame seeds 1/4 cup maple syrup 2 tablespoons molasses 1 teaspoon cinnamon Directions 1. Preheat oven to 300 F. 2. Combine all ingredients in a large bowl and mix thoroughly. 3. Transfer to a 9- x 13-inch baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes. (PCRM, n.d.). |
Cranberry Oat Cereal Bar
Ingredients Nonstick cooking spray 4 tablespoons unsalted butter 1 bag (10 ounces) marshmallows 1/2 teaspoon salt 6 cups toasted oat cereal 1 cup dried cranberries, or raisins Cooks Note Store in an airtight container up to 2 days. Directions 1. Spray a 10-by-15-inch rimmed baking sheet with cooking spray. Line with waxed paper; spray paper with cooking spray, and set aside. 2. In a large saucepan, melt butter over medium heat. Add marshmallows and salt; cook, stirring occasionally, until marshmallows have melted, about 5 minutes. Remove from heat, and stir in cereal and dried cranberries. 3. Immediately transfer mixture to prepared baking sheet. Using a spatula (or your fingers) coated with cooking spray, press in quickly and firmly. Let cool, about 1 hour; cut into 24 bars (3 rows lengthwise by 8 rows crosswise). (Martha Steward Living, 2013). |