Blog
Healthy Snack Time
Here at KidiHealth, we all agree that snacks are part of a healthy eating routine. From toddlers to teenagers, healthy snacks keep them going when they need it most. However, it is important to keep an eye on snacks, ensuring that they are small, healthy and given at the appropriate times. So, how do you ensure that they’re happy eating what you give them, and that the options are tasty and healthy without ruining their appetite for the next meal?
It is easy to have a say in what your toddler or pre-schooler eats, as you are quite often the one preparing all of their meals, or they’re prepared and served by trained daycare staff. As your children get older, they start to demand more choice and they want to be in control of what they eat, how much and when. This is fine as long as they have an understanding of the options available, what is good for their health and what should be avoided. It is important that school age children have appropriate meals and snacks to ensure that they are able to concentrate throughout the day.
Timing is everything, particularly when it comes to planning snacks and meal times for your child. Plan a weekly eating routine, consider breakfast, lunch and dinner, with a snack in-between each depending on age. Younger children may need the mid-morning snack, but older school aged children may not. Consider what to give your child if they have an early start in the morning and the school lunch time is still a way off. It may be worth packing a healthy snack bar into their bag or a piece of fruit that can be eaten quickly between classes, ensuring that they have the nutrition they need to keep going. After school, most children are hungry, so it can be worth carefully planning out some satisfying snack options that won’t disturb their dinner appetites.
Talk to your children about the types of snacks they like. Discuss the healthy options they enjoy, making a list so that you have something to work with and to add to over time. Snacks should include, where possible, fruit and vegetable options; nuts are also a great alternative.
If your children are old enough and you’re happy taking them along to do the grocery shopping, consider giving them a task before you go. They could make a list of all of the healthy snacks that they would like to eat, and you can go around the store to decide whether or not those options are suitable. Children will enjoy this interactive experience and they won’t even realize that they’re learning and building good food habits early on. Explain the value of calories, and the salt and sugar or carbohydrates contained in each product. Learning to read food labels early on will help to create lifelong habits. Set limits, and if your child sees that their chosen snack is too high in calories, fat or sugar, they will learn that it is not a good snack and will look for an alternative.
If your child goes to an after-school group or is cared for by someone else, find out what snacks are served and if they are not healthy, discuss this with the provider and ask for change where necessary. Talk to your child about making healthy choices and why it is important to do that job for you when you’re not around.
It can be a good idea to set aside some time each week to plan snacks. A little planning can go a long way to ensuring your children are nourished, happy and enjoying the benefits of a healthy lifestyle.