Healthy snacks make happy healthy kids

Children love to snack, and snacking can be very healthy for them as part of a well-balanced diet. Children, having small-capacity tummies, need to refuel their bodies between meals. But all snacks are not created equal.

When you think of snacks, you might think of chips, cookies or a candy bar. But snacks can be healthy and contain vitamins and nutrients important to a child's growth and development. With childhood obesity on the rise in the U.S., parents want to be sure that healthy snacks are readily available for their children. Providing healthy snack choices not only keeps your children healthier, but also teaches them to establish lifelong healthy eating habits. Parents are a child's first role model. If they see their parents eating healthy, they will in turn do the same.

To get your children enthusiastic about eating healthy snacks, involve them in helping you plan, shop for and prepare the snacks. Kids love presentation! Allowing them to make a happy face with raisins on a plate of applesauce will get them excited about eating what they created. Also, instead of asking your child what they want to eat for a snack and risking some unhealthy answers, put out a few healthy snacks on the kitchen counter and have them pick from those choices. For your older children, you can provide a special shelf (in child's reach) in your refrigerator designated for snacks. It is a great idea for hungry children coming home from school looking for something to grab quickly.

The following are some suggestions for healthy alternatives for your child's snacks:

• Fruits contain important nutrients like vitamins A and C and fiber. Having a variety of fruits on hand and preparing them in different ways for your children to try allows them to find out which they like best. Also, involving your children in the preparation process will get them excited about their healthy snack. Your children will enjoy making fruit kabobs on frilled toothpicks from fresh berries, melon balls, pineapple chunks, apple slices, cubed peaches and pears, and even some cubes of low-fat cheese. Other healthy fruit snacks include apples dipped in peanut butter, unsweetened applesauce, dried fruit, fresh fruit salad, popsicles made from 100 percent fruit juice, and fruit smoothies made from yogurt or low-fat milk.

• Vegetables are also a very important part of the nutrients your children need to grow healthy. Creating a “salad bar” on your kitchen counter and allowing your children to make their own salad is a fun idea. Making “ants on a log” from celery sticks, peanut butter and raisins is another great way to get your children involved in creating their own healthy snack. Also, children love to dip! After chopping up some fresh carrots, celery, cucumbers, and tomatoes, allow your children to dip these veggies in some ranch dip made from low-fat ingredients. Children may also love carrots dipped in cottage cheese.

• Whole grains provide fiber, minerals, vitamins and carbohydrates. Whole grain cereals and crackers are a great choice for healthy snacking. There are also whole grain cereal bars with granola and fruit that are very healthy. Another suggestion would be whole wheat English muffins to make a small healthy pizza with tomato sauce, low fat mozzarella cheese, and chopped veggies. You can also provide your children with whole grain crackers or bread, slices of turkey, and low-fat cheese to make their own sandwiches.

• Low-fat dairy is an important source of calcium and vitamins A and D for your children. Low-fat yogurt is a great dipping sauce for fresh fruit and veggies. It can also be eaten with some granola sprinkled on top. Other ideas are low-fat string cheese with whole grain crackers, and low-fat milk used to make fruit smoothies.

I hope that these ideas will be helpful in the planning of your child's healthy snacking. Remember that children model their parents behavior. If you choose healthy foods, your children will soon follow. Parents are solely responsible for laying the foundation of their children's lifelong eating habits.

Cornerstone Preschool, 1098 S. 5th Ave., offers structured academic programs and care for children aged 2 to prekindergarten. For more information, please call 782-1995.