Does it feel like your kiddos are asking for snacks all day, every day? If so, you’re not alone! To set your family up for snacking success, begin by setting a few ground rules. Just like in school, establish snack times throughout the day – ideally a few hours before the next meal. If your little ones are asking to eat outside of these set times, it’s possible they’re feeling thirsty or bored, so consider offering a drink or fun activity before resorting to another snack. Most importantly, think of snacks as “mini meals” where at least two different Food Groups are paired together like with the fun ideas below, versus a time to graze on treats like chips, cookies or pastries.
Apple “Donuts” – This snack is a favorite in our house right now, they’re absolutely adorable so it makes them fun to eat AND they taste delicious. To prepare, core and slice an apple into rounds and then spread a thin layer of peanut butter (or other alternative like sunflower seed butter) on top. Sprinkle on whole grain granola and dot with chocolate chips, sprinkles or raisins.
Cracker Stacks – Whole grain crackers are a staple to always keep on hand because they can be transformed into so many versatile snacks. Plus, options like woven wheat crackers (like Triscuit® crackers) are typically made with just three ingredients: whole grain wheat, oil and salt. Top simply with cheddar or try new combinations like sliced cucumber, crumbled feta and diced roasted red pepper. I serve these often during the summer and they’re always a hit!
Trail Mix – Just like you can create soup with leftover ingredients in your refrigerator, trail mix can be a great way to utilize ingredients you already have in your pantry. Since there really are no rules when making trail mix, don’t be afraid to get creative! My rule of thumb is to combine a grain (e.g.: cereal, popcorn, pretzels), dried fruit (e.g.: cranberries, chopped dried plums, raisins, crystalized ginger), nuts or seeds (e.g.: pumpkin seeds, sunflower seeds, almonds, pecans, peanuts) and an added treat (e.g.: chocolate chips, yogurt covered raisins, white chocolate chips).
Mix & Match Favorites – I love the idea of empowering little ones to make their own healthful choices around food, so create Food Group “Snack Bins” where children can mix and match foods from various bins when snack time rolls around. In the fridge, perhaps you have a Dairy Snack Bin where your child could choose between a yogurt smoothie or string cheese and a Vegetable Snack Bin, where they could select an individual container of hummus, baby carrots or red pepper strips. In the pantry, utilize the same concept to display wholesome options in Fruit, Grain and Protein Snack Bins.
Author’s Note: Andrea Luttrell is a registered dietitian nutritionist for the Living Well Eating Smart program at Big Y Foods. Have a nutrition question? E-mail her at livingwell@bigy.com or write Living Well at 2145 Roosevelt Ave, Springfield, MA 01102.
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