Snacking has become a way of life for both adults and children. A recent study reported that over 95 percent of the women and children in this country have at least one snack each day.
Many common snack foods are high in fat, sugar and sodium. If these foods are used for snacks frequently, they can affect our health.
Snacks can be good for us if we make good choices. Children especially may benefit from healthy snacks. They often cannot eat enough at three meals a day to satisfy their hunger and provide all of the nutrients they need. Snacks can provide the additional foods they need.
Plan snacks as a part of the day’s food plan.
When shopping, let children help pick out fruits, vegetables, and cheeses for snacks. They will be more interested in eating these foods if they have been involved in selecting them.
Set aside a “snack spot” in the refrigerator and cupboard; keep it stocked with nutritious ready-to-eat snacks.
Offer snacks at regular times, such as midmorning and midafternoon. Don’t let children nibble constantly during the day.
Avoid high sugar, fatty and salty snacks, such as candy and soda pop.
Snacks are a good way to introduce new foods. Include a game or activity to learn about the new food and let the child help fix it.
Plan snacks to help meet the suggested number of servings per day from the Food Guide Pyramid: 6 to 11 servings from the breads, cereal, rice and pasta group; 3 to 5 servings from the vegetable group; 2 to 4 servings from the fruit group; 2 to 3 servings from the milk, cheese and yogurt group; and 2 to 3 servings meat, poultry, fish, eggs, nuts and dry beans group.
Never offer food as a reward for good behavior.
Simple Healthy Snack Ideas
Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini may be served with a lowfat dip.
Fresh fruit in season, cut in slices or halves, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.
Lowfat quick breads and muffins, such as pumpkin, zucchini, banana or bran.
Non-sugared cereals, snack mixes made with popcorn and whole grain cereal.
Lowfat yogurt with fresh, frozen or canned fruit.
Shakes with lowfat milk or yogurt and fruit.
Unsweetened fruit juices.
Pyramid Tortilla Recipe
Here is an easy to do snack. For each person you will need:
1 8-inch tortilla
2 ounces thin sliced turkey or ham
2 Tablespoons shredded cheese
1/4 cup shredded lettuce
1 Tablespoon raisins
Lowfat mayonnaise, cream cheese, or margarine
Give each person a tortilla. Have them spread with mayonnaise, margarine or cream cheese. Then layer on the meat, cheese, lettuce and raisins. Roll up and enjoy.
This snack could also be made using a slice of bread or an English muffin
A jacket potato with tuna or sweetcorn or a little grated cheese on top. Eat with a side salad. If you want a snack to take to work, get a small bowl and chop salad ingredients into it and add mayonnaise. Take two fruits too. You could also eat Ryvita with various toppings. By the way, don’t forget any cutlery you may need if eating at work.
fruit and vegetables are really good, and tasty aswell.. buuut sometimes when you want a snack, fruit and vegetables don’t seem all too appealing, so i always have lite jelly in my fridge and when i want a snack i usually just grab that. i love jelly and the lite one is really low in calories so it’s good. and it has protein in it so it does actually have a health benefit 🙂 it took me a while to get used to the fake sugar taste.. but now i like it better then normal jelly.
There are actually several things, such as apples w/ low fat caramel dip, low fat popcorn, fruit salads, fruit bowls, vegetable sticks w/ lowfat dip, a side salad, fruit cups, dry cereal, a fruit popsicle (most are 0 grams fat), granola bars, yogurt, or basically any kind of fruit, almost all fruits are fat free. Hopefully these could get you started.
Dried plums are great as a snack…..or try a apple with a little peanut butter.
Grapes with cheese are really tasty as well.
* Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini served with a lowfat dip.
* Fresh fruit in season, cut in slices or halves, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.
* Lowfat quick breads and muffins, such as pumpkin, zucchini, banana or bran.
* Non-sugared cereals, snack mixes made with popcorn and whole grain cereal.
* Granola mixes
* Dried fruits
* Crackers with cheese
* Popcorn or pretzels
* Rice Cakes
Also, here are several links with healthy snack suggestions…
reduced-fat string cheese, yogurt, berries with a little bit of whipped cream,natural applesauce (warmed) with cinnamon, a piece of whole wheat toast with natural peanut butter, smart balance popcorn with spray butter. If you want to eat healthy, remember: don’t eat anything with hydrogenated oils, high fructose corn syrup, or monosodium glutamate.
I like roasted garlic and olive oil triscuits with either Tuna or sharp cheese. Yummy.
An apple, a handful of raisins, dried fruit, raw veg (carrots, mange tout etc.), nuts…