Smart Snacking Kids

When your child wants a snack, what do they eat? And what can you learn about your child's snacking to benefit yours?

The answer is important for kids need good fuel for their bodies -- both in quality and quantity.

Are your kids snacking healthily? According to a recent study published in the journal Health Affairs, the last 25 years has seen the number of snacks eaten and the number of calories in that snack increase. More than 27% of calories consumed by kids come from snacks.

No surprise, sugary foods are the top choice by far. The study showed that "the largest increases have been in salty snacks and candy. Desserts and sweetened beverages remain the major sources of calories from snacks."

Healthy snacks are a terrific way to satisfy hunger and get needed vitamins and nutrients, without adding pounds. This was shown in a study conducted by the Baylor College of Medicine showing how Mexican-American overweight adolescents, lost weight while substituting an ounce of peanuts or peanut butter for other less healthy snack choices.

It's important for parents to pay attention to the quality AND quantity of snacks.

Here a few tips for the after school food rush.

1. Power combos keep kids functioning at their best, combine whole grain carbohydrates with protein-rich foods.
   - string cheese or yogurt for calcium and protein
   - whole-wheat toast with nut butters
   - homemade trail mix made with dried berries and peanuts for antioxidants and healthy fats.
2. Read labels with your kids, teach them that the word "natural" does not always mean nutritious. After all sugar is an "all natural" ingredient.
3. Make healthy snacking fun. Set out a dish of strawberries or some sliced apples, a bowl of yogurt, and some chopped peanuts. Snack by dipping the fruit into the yogurt and sprinkle with peanuts.

Source: Sarita's Sensations, an enewsletter from the Latin Nutrition Organization.