Why is snack important for children

Children have small stomachs, about the size of their clenched fist, so they may not achieve all the nutrients they require for health and development from three main meals alone.

As such they need nutrient-dense snacks to top up, and the best choices are those that are low in sugar to prevent tooth decay and low in added salt. Home-made scones, muffins and dips are great snack options, but there are masses of fantastic off-the-shelf options too. When you plan your menu it is a good idea to include snacks in your planning — that way you can use convenient snacks on days when the main meals are a little more time consuming and keep home-made snacks for lighter workload days.

Planning snacks into your menu is also the best way to prevent the same snacks being served day after day! Fruit — bite-size chunks, cubes or slices of apple, banana, kiwi, melon, strawberries, peaches or any seasonal fruit. Involving children in preparing fruit snacks can be a really helpful way to encourage them to eat more fruit, too. Using veggies at snack times can be an effective way to encourage some children to try vegetables they would usually avoid at mealtimes.

Again, try to get them involved in preparing veggies for snack-time. Try to make sure that some of your snacks include more than one food group — plain bread sticks, for instance, will only include carbohydrate.

Snacks are good for kids because they help them stay focused at school and on homework, give them needed nutrients and keep hunger at bay. To lots of kids and teens, a snack is a bag of chips, some cookies or some other low-nutrient food. Instead, think of snacks as mini-meals. Unplanned, random snacking can lead to problems. Nonstop snacking interferes with kids' appetites and can disrupt their natural instinct to experience hunger and fullness.

Remember to keep snacks small and healthy. Michigan State University Extension offers these quick and easy ideas to enjoy. Healthy snacks are part of a well-balanced and nutritious diet for children. Healthy snacks grow healthy kids.

This article was published by Michigan State University Extension. Granola bars Trail mix Crackers and cheese String cheese Low-fat yogurt with fruit Celery and peanut butter Fresh fruits and vegetables Low-fat microwave popcorn Snack size low-fat pudding Peanut butter and jelly sandwich on whole-grain bread Applesauce or fruit in a single serving cup Animal, graham or whole grain crackers, plain or with peanut butter Raisins, pretzels, dried fruits, dried cereals Shakes with low-fat milk or yogurt and fruit English muffin pizzas with vegetables Canned fruit in its own juice Healthy snacks are part of a well-balanced and nutritious diet for children.

Did you find this article useful? This is a good deal compared with a cent single-serve bag of potato chips or an cent candy bar. Try lots of different fruits and vegetables and prepare them in various ways to find out what your kids like best. These have a long shelf life and are low-cost, easy, and healthy if canned in juice or light syrup.

Dole and Del Monte offer a variety of single-serve fruit bowls. Dried Fruit. Try raisins, apricots, apples, cranberries, pineapple, papaya, and others with little or no added sugars. Frozen Fruit. Try freezing grapes or buy frozen blueberries, strawberries, peaches, and mangoes.

Fruit Leathers. Some brands of fruit snacks are more like candy than fruit, and should be avoided due to their high content of added sugars and lack of fruit. Fruit Salad. Get kids to help make a fruit salad. Use a variety of colorful fruits to add to the appeal. Blend fruit with juice, yogurt or milk, and ice. Many store-made smoothies have added sugars and are not healthy choices.

Deliveries of fresh fruit or platters of cut-up fruit are a convenient option offered by some local grocery stores. Try low-fat salad dressings , like fat-free Ranch or Thousand Island, store-bought light dips, hummus which comes in dozens of flavors , bean dips, guacamole, salsa, or peanut butter.

Make a salad or set out veggies like a salad bar and let the kids build their own salads. Heat frozen edamame in the microwave for about minutes.

Veggie Pockets. Cut whole wheat pitas in half and let kids add veggies with hummus, bean dip, or dressing. Ants on a Log. Let kids spread peanut butter on celery with a plastic knife and add raisins.