Healthy Snacking Tips

Let’s talk about something that most of us have experienced as a parent or in our eating routine – SNACK TIME! Today, we are sharing some tips for how to make this one of the easiest decisions of your day.

Snacks are a great way to sneak in some extra fruits, vegetables and fiber. A tip to make sure you actually eat the fruits and vegetables that you bring home is to cut them up BEFORE you put them in your fridge! Keeping them on a shelf where you can easily see them also helps to reduce food waste.

Build a Healthy Snack

Let’s review the anatomy of a great snack. This advice applies to all ages, all times of day, and all days of the year since we know snack time is year-round.

When we think of snacks, we might think of easy-to-eat foods like crackers, goldfish, granola bars, apples or bananas. These are all great options that offer a boost of energy with carbohydrates and are delicious. The key to building a great snack is to offer some protein or fat along with carbohydrates. The protein or fat will help decrease the spike in blood sugar that accompanies carbohydrates – and can lead to more snacking and more tantrums later in the day. It also helps to feel fuller for longer and provides an extra boost that helps growing bodies and brains.

Premade snacks like bars can also be a fast way to get a balanced snack. Some things to look for on the nutrition label include:

  • Less than 8 grams added sugar per snack
  • At least 3 grams of protein
  • At least 2 grams of fiber

Below are some examples of easy, balanced snacks to keep on hand for you and your kids. Which ones will you try?

  • Apple slices and a cheese stick
  • Trail mix (try a DIY from the bulk section at your grocery store!)
  • Banana and peanut butter
  • Celery and peanut butter and raisins (aka ants on a log)
  • Crackers and cheese and chocolate chips
  • Chips and dip (like hummus or guacamole)
  • Peaches, canned in juice paired with cottage cheese
  • Peanuts, raisins, and goldfish
  • Granola or dry cereal and a yogurt cup
  • Smoothie (make sure to add peanut butter or yogurt for protein to balance out the fruit!)

Pick one option from two different columns to build a healthier snack

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