Our home is filled with snack-o-sauruses, or is that snack-o-sauri? Regardless, we have four hungry girls and two parents who need healthy snacks. We need portable, eat-in-the-van, snack-in-the-arena and sometimes even eat-at-the-table snacks. We can keep the children physically active but need to constantly review and revise the snack department.
Firstly our family is clear on what constitutes a ‘snack’ versus a ‘treat.’ Treats are occasional; snacks are frequent.
Then, Calgary nutritionist, Colleen Parsons-Olsson, has a great ‘two-to-three snack rule’ to guide us. Each snack needs to have food from two to three food groups. This is the kind of rule most of us, including children, can remember. Our girls participate in making and planning snacks and are happy to share their favorites.
Dipping Snacks: Definitely a snack for the kitchen table! A dollop of yogurt, or cream cheese and a drip of honey or jam make great dips. Now add whole grain dry cereal or pretzels and some fruit. Dip on, my friends.
Snack bags: Travel treats don’t get easier than this! Mix a surprise medley of: whole wheat pretzels, seven almonds (plenty for smaller appetites), raisins, dried cranberries or apricots, whole grain cereals and maybe … a few chocolate chips. Small snack bags work well and the children can make up extras (and practice counting) to tote in the van or grab at the back door. Add milk to round out the snack.
Cinnamon Apples: Does anyone have a child who will eat brown apples? Perk up the flavor of cut up winter apples with a sprinkle of cinnamon and sugar. As for the brown? “Oh, that’s just the cinnamon,” can be your response. Watch the apples disappear! Add some whole grain crackers and a glass of milk.
Apple Nachos: Just imagine … thinly sliced apples dotted with grated cheese and warmed slightly in the microwave. Add a mug of steamed milk or hot chocolate for a healthy snack.
Yogurt parfaits: These travel surprisingly well, especially in the winter when there’s no worry about the yogurt getting warm. Top a serving of yogurt with some toasted oatmeal or granola. Cut up favorite fruit, pack some spoons and away you go.
Cereal: We have ‘go’ bowls and cups at our house - with lids. Cereal can be poured into either and milk stored in an extra water bottle. Who doesn’t have free range water bottles kicking around? Choose whole grain cereals and avoid the sugar-laden ones. Add cut up fruit (grapes aren’t too messy and don’t make the cereal soggy) and go.
Keep the choices healthy and accessible. We have a snack drawer where any of us can find pretzels, home-made cookies or muffins, snack bags, and dried fruit. A quick stop at the fridge or fruit bowl rounds out the snack experience. Once children and parents know the ‘two-to-three rule’ they’ll quickly be developing their own snack surprises. Oh, and the ‘three-to-four rule’ applies to meals. Enjoy!
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