"No snacking between meals!"
Maybe you've heard this before, but the truth is that snacks
can be perfectly healthy for kids. What's not healthy is
snacking so much that you're never hungry at mealtimes. But the
right snack at the right time is often just what a kid needs.
Kids need to refuel their bodies more than three times a
day, especially when they're really active. Walking, playing
games in gym class, carrying your
backpack
- it all takes energy. Kids also have small stomachs, so they may
need to eat more often than adults.
If kids don't get regular meals and snacks, they may get
tired and grouchy. Have you ever felt this way? If it's close
to mealtime you might want to hold off, but a good snacking
guideline is to have one or two snacks a day.
Of course, you don't
have
to have your snack. Schedule regular snacktimes and only eat if
you're hungry. And don't eat just because you're bored,
watching TV, or to reward yourself for finishing your homework.
In the Mood for Food
You gobbled your cereal at breakfast and felt full when you went
to school. But now, after working on your art project, running
around in gym class, and reading out loud, you're ready to eat
again! That's because your body has used up the energy from
your cereal. Luckily, lots of kids get a mid-morning snack.
What should you eat? Some great choices include fruit, nuts,
yogurt, cut-up veggies, popcorn, peanut butter crackers, cheese, or
a piece of whole-grain bread. Bring something you like to eat, but
try to avoid high-sugar, high-fat treats that won't keep you
satisfied very long.
A morning snack is just one of the opportunities kids get to
refuel. After school is another great time to grab a snack. Many
kids also have a little something before bedtime.
The Facts on Healthy Snacks
Do you think snacking means crunching chips, munching
marshmallows, or chowing down on cookies? Lots of people think
snacks mean foods that aren't nutritious. But snacks can be
healthy, too. And healthy snacks are more likely to give you the
energy and the nutrients you need.
An orange will give you quick energy now
and
vitamin C
for later. A pile of potato chips, on the other hand, contains lots
of calories and fat, something that most kids don't need a lot
of. Some foods, such as whole-grain foods, also will help you feel
more full for longer. So a whole-grain muffin will stick with you
longer than a candy bar. It's also easy to overeat candy or
chips and they contain a lot of
calories
.
That's not to say you can't have a candy bar or chips
once in a while, if you like them. But try to make your regular
snacks more nutritious. If you're feeling mildly hungry, maybe
a piece of fruit will do the trick. But if you're feeling
hungry at snacktime, and dinner is still a long way off, try a pita
stuffed with veggies, cereal with milk, oatmeal, or an English
muffin pizza.
Super Snack Recipes
If you're tired of the same old snacks, maybe it's time
to get cooking. Try these snack recipes:
Reviewed by:
Mary L. Gavin, MD
Date reviewed: September 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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