Children require small snacks between meals to keep them from getting too hungry. Snacks are an important part of a child’s diet. It helps keep their energy level up, and we know how much energy they burn throughout the day.
When choosing snacks, try to pick nutritious options. Here is a list of some food groups to get you going:
1. Vegetables
2. Fruit
3. Breads & Cereals
4. Dairy
5. Protein (Meat, fish, beans & legumes, eggs, tofu, nuts)
Things you should know about healthy snacks
1. WHAT IS THE RIGHT SNACK SIZE?
Don’t substitute snacks with meals. Keep snack size small to help your child’s belly until his/her next mealtime.
2. WHEN TO GIVE YOUR CHILD A SNACK?
If you wait too long to give your child a snack, they might get too hungry, and want to eat more then you have prepared for.
Your child should eat a snack 2-3 hours before the next meal time so that it does not spoil their appetite for their main meal.
3. REMOVE ANY DISTRACTION
If children are playing or watching TV while eating, they are less likely to experience the taste and texture and quantity of food they are eating, which can lead to excessive food intake. It is important to create mindful eaters who eat to hunger and enjoy the food they eat. Try to sit them down and eat (not in front of the TV).
4. MAKE HEALTHY SNACKS EASILY AVAILABLE
Keep a selection of healthy snacks in the fridge or pantry including dairy (cheese, yogourt), fruit, veggie sticks, nuts and wholegrain crackers and Hummus. You can prepare ahead of time, zucchini muffins or fruit salad, even hard-boiled egg is a great solution.
source: healthy-kids.com.au
