Published on July 06, 2015

Mother and daughter eating carrots

Good nutrition for your child

Snacks will keep your kids happy, healthy and energized.

Snacks can play a big role in a child's daily nutrition. With small stomachs but high energy, kids may require up to two to three snacks a day.

Kids who rely on snack foods like fried chips, soda and candy may be getting calories, but certainly not quality nutrients. Instead, think of snacks as "mini meals" that will add good nutrition to your child's day.

The ABCs of healthy snacking

  • Make a snack plan with your child, comprised of foods your child likes; post it on the fridge for easy viewing.
  • Discourage grazing; keep snack time structured, and at predictable times during the day.
  • Don't forget to limit the sugary stuff; save it for an occasional dessert.

Satisfaction guaranteed

To make snacks that satisfy, focus on low sugar and pair starches with protein.

  • Homemade trail mix with nuts, seeds and dried fruit
  • Mini pita stuffed with tuna, tomato slices and cucumber
  • Yogurt sundaes with fresh fruit, low-sugar granola and crushed nuts or seeds
  • Piece of toast with peanut butter and sliced strawberries
  • Whole grain crackers and cheese

Remember 5-2-1-0: Help your children eat healthy

The Center for Disease Control and Prevention says obesity affects 17 percent of children and adolescents in the U.S. This is 3 times the rate from just one generation ago.

5 Number of fruits and veggie servings you should eat every day
Children are more likely to eat foods they see a parent eating and enjoying, so set a good example.

2 Hours of screen time each day
Set time limits and enforce those limits. Offer healthy, active alternatives.

1 Hour of physical activities in a day (but more is even better)
Kids are more likely to be active when you do things together.

0 Number of sweetened drinks in a day
Sodas, juices, flavored milk—even beverages labeled "no added sugar" or "all natural"—may contain up to15 teaspoons of sugar! Instead, try these healthier drink options.

Call (608) 775-5673 to sign up for WinningWeighs® for Kids, a program that helps kids and families develop a new food attitude.

Copyright 2016 © Baldwin Publishing, Inc. All rights reserved. Any duplication or distribution of the information contained herein is strictly prohibited.

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