Healthy Snacks

Dear Dr. Cory:

Our three kids are always on the go. Our youngest daughter, who is three, is forever getting schlepped around to various activities, and I have a hard time coming up with healthy but easy snacks for her. Any suggestions?

Ann S.
Minneapolis, MN

Dear Ms. S.:

Snacks are important for active, growing children to help sustain energy levels between meals and to supply the vitamins and minerals their bodies need.

For your daughter’s age group, offer snacks twice a day in the range of 100-200 calories, and from at least two food groups. Try to avoid the 100-calorie snack packs of items such as cookies. Though they are convenient and only 100 calories—the calories still come from cookies. Instead, zone in on maximum nutrition from fruits, vegetables, whole grains, low-fat dairy items, and lean protein. Toddlers and preschoolers sometimes insist on the same food over and over. But their tastes and appetites change from day to day so it is best to have a variety of healthy snacks on hand.

Here are some easy, healthy snacks for kids on the go:

• slices of apple*, banana, pear, melon, or kiwi and low-fat
vanilla yogurt for dipping;

• apple slices or whole-grain bread, lightly spread with
nut butter;

• lettuce and low-fat cheese, rolled up in a turkey slice;

• kabobs made of fruit, veggies, and low-fat cheese cubes-stored in a plastic bag or container to grab for on the go;

• orange slices and a hard-boiled egg cut into wedges;

• low-fat or fat-free cottage cheese or yogurt mixed with cut-up fruit;

• whole-wheat pita bread and cut-up fresh or steamed vegetables to dip in a small container of hummus or other bean dip, guacamole, or salsa;

• a slice of low-fat cheese on a piece of whole-wheat bread or about 5 whole-grain crackers;

• low-fat or fat-free cheese sticks wrapped in Romaine lettuce leaves (dip them in a small container of mustard for extra zing!);

• trail mix using a cup of whole-grain cereal and ¼ cup of cut up dried fruit;

• low-fat granola bar with a glass of low-fat or skim milk;

• fruit smoothie to go made with low-fat or fat-free yogurt and milk mixed in a blender with frozen strawberries, blueberries, and bananas; and

• a fruit and whole-grain snack from Plum Organics called “Fruit & Grain Mish Mash”—squeezable, organic, 100 percent fruit purees with organic whole grains, including quinoa.

* Keep apple slices from turning brown by tossing them with water and a little lemon juice. Pat dry before storing in a bag in the fridge.