Photo Credit: Getty Images
Snacks add much-needed nutrition every day. Here's what to offer:
- Fruits (fresh or canned fruits packed in their own juice, make-your-own frozen treats with unsweetened fruit juice, frozen sliced fruit such as bananas)
- Vegetables (raw fresh salsa, vegetable juice)
- Protein (peanut butter, chili bean dip, hard-cooked eggs, tuna and chicken salad)
- Milk (yogurt with active cultures, cheese, pudding, ice cream, yogurt)
- Bread and cereals (tortillas, popcorn, pretzels, crackers, vegetable thins)
- Cookies (oatmeal, peanut butter, Fig Newtons, gingersnaps) Snacking tips:
- Limit juice to four to six ounces or less per 24 hours (may dilute with water).
- Choose juice fortified with calcium.
- Avoid sports drinks (they add unneeded sugar and electrolytes).
- Avoid products with added sugar and caffeine.
- Use presweetened cereal as dessert for lunch rather than cookies or candy.
Sweet Ways to Cut Sugar
- In recipes, use 2/3 to 3⁄4 of the sugar recommended.
- Add pureed fruit to add natural sweetness.
- Use fruit, nutmeg or cinnamon when serving pancakes or waffles.
- Choose canned fruit packed in its own juice.
- Purchase only 100 percent juice and dilute, if you wish, with water.
- Mix unsweetened cereal with sweetened cereal.
- Add raisins or other dried fruits instead of chocolate chips when baking.
- Use low-fat cream cheese instead of jelly or jam.
The Big Switch
When your child turns her nose up at vegetables, offer fruit instead.
|Vitamin E||Peas||Plums, oranges|
- Mildly flavored
- Slightly cooked
- Bright colors (add food coloring)
- Easy to eat
- Warm vs. hot
- Small portions
- Dipping sauces (cheese, yogurt, salsa, fruit, soy sauce, ranch dressing)
- And they usually don't like lumps!