Healthy Ideas to Tame Snack Attacks
Healthy snacks provide energy and needed nutrients for growing kids. Think of snacks as "mini-meals" and try to include two or more food groups.
Many kids and adults do not eat the recommended amount of fruits, vegetables, whole grains and calcium-rich foods needed for good health. Be a good role model and focus on nutrient-rich snacks such as these:
- Apple slices with low-fat yogurt dip; ice water
- Trail mix made with whole-grain cereal and dried fruit; low-fat milk
- Baby carrots and broccoli florets with low-fat ranch dip; low-fat milk
- Whole-wheat tortilla with melted low-fat cheese and salsa; ice water
- Peanut butter and banana sandwich on whole-wheat bread; low-fat milk
- Mini pizzas (whole-wheat English muffin, pizza sauce, mozzarella cheese and chopped veggies) heated in a microwave oven or toaster oven; ice water
- Whole-grain crackers with mozzarella cheese; 100 percent fruit juice
- Whole-wheat soft pretzels with honey mustard; frozen grapes; low-fat milk
Ready to Grab and Go!
Keep healthy snacks in view. Have a “designated healthy snack shelf” in your refrigerator and/or cupboard. Keep cut-up fruit, veggies and low-fat yogurt in your fridge and whole-grain crackers in your cupboard, ready to grab for a quick snack!
Save Money, Too!
Choosing healthy food is a good value for your heart and your wallet! A small bag of chips and a candy bar may cost $1.50. A nutrient-rich snack of a banana and 6-ounce container of yogurt costs about 75 cents – half as much.
By Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service