How To Choose Healthy Snacks For Children
Snacks are the food taken in between the meals. For a person who takes the full course meals snacks are not at all advisable. When a person is eating frequently in small amount then snacks are very essential.
For patients and pregnant woman doctors generally advise small frequent meals. Many people consider snacks to be junk food and feel they are only the sources of weight gain and have no nutritional values. There are growing concerns about diet and weight control and general health among people because too many cases of obesity and diabetes and other ailments are found not only in the adults but in children also.
As a result the government bodies and other health care organizations working towards prevention of obesity and other diseases are trying out different ways so that people can opt for healthy snacks such as fruits, nuts, cereal grains as compared to fried or sugary products which have high calorie content and low nutrient value.
Varieties of snacks for small kids
Children through out the world are in a habit of eating snacks throughout the day. It helps them to have the extra energy which they need through out the day for different activities. The parents should be careful enough to choose the healthy snacks for them so that they can enjoy eating snacks and at the same time can fulfill energy requirement through them.
The parents have to be careful so that the children get a proper and right time to eat their snacks. If a child is having the snacks while watching the TV then they are definitely consuming more calories and can face the problem of child obesity as while watching TV children generally consume more. While traveling children love to eat snacks but the parents should be extra careful not to give them potato chips as they are high in calories.
They should opt for healthy snacks like cereal bars, cheese cubes, dry fruits, yogurt sticks and other dry healthy snacks. Whole grain is very good snack for the kids so you can choose whole-grain cereals or the item made from whole grains such as bars and biscuits for your kids. The whole grain provides energy to the kids for a longer time as these take time to break down.
You have to give them varieties of snacks but make sure that at the same time these snacks provide proper nutrition also. Give them fruits with cream one day, opt for fruits and yogurt together along with some sprinkled spices and mint leaves on the other day. You can go in for bread along with some spread and crackers with peanut butter.
As good and responsible parents, try to keep the unhealthy snacks out of their reach. It is better not to give them chocolate chips, potato chips, candies and ice creams. Avoid bringing these snacks at home. Adults should eat healthy snacks in front of kids as kids generally tend to eat whatever his or her parents and other adults are eating.
Snacks for the teenagers
The teenage children as well as their parents must be extra careful regarding the snacking. Most of the teens snack on those foods which add unwanted calories to their bodies and they do not gain any nutrition from them either. They should choose those snacks which are filling and nourish them at the same time. Teenagers love to eat chips, soft drinks, chocolates, pizza, burgers and other fried items which add calories to the body.
In teens kids become very conscious about their looks and if they notice that extra weight is making them look bad then they go for dieting. Instead of dieting they should avoid eating unhealthy snacks. According to the nutritionists you should have smaller meals in every three to four hours so that the body sugar level is fine and the brain gets enough glucose to work properly and there is no mood swing and irritation.
The snacking habit should be such that you enjoy eating them and at the same time you get proper nutrition and calories. The only way to do so is to choose healthy snacks. The best way is to plan the snacks ahead. Make a list of snacks which are your favorite and buy them or ask your parents to buy them for you. Pick up those snacks which are less fattening.
Healthy snacks choices
The different smart snacks which could be nutritious for a child and teenager could be apple slices with peanut butter with raisins sprinkled on it. Sliced banana with peanut butter, bean burger made with whole-grain bun, tomato and lettuce, cheese toast made up of whole grain bread with low-fat cheese, low-fat yogurt, oatmeal prepared with low-fat milk garnished with strawberries.
Sandwiches made with whole-grain bread, peanut butter and banana, popcorns without butter, rice cakes with peanut butter spread lightly on it, vegetable pizza, soya nuts and other dry fruits. Tuna sandwich made from whole-grain bread, vegetable soup with whole-grain crackers, muffins, whole-grain cereal with low- fat milk and others.
The healthy snacks should have those ingredients which are good source of proteins such as nuts, cheese, Avocado and peanut butter. Try not to include processed food in your healthy snacks list. Fresh fruits and vegetables can provide enough vitamins and minerals to your body and can keep you healthy.
What to avoid
The drinks should also be carefully chosen while the kids are having snacks. They should not be allowed to have juice, tea, soda and fruit drinks along with their snacks but they should be given drinking water, fat-free or low-fat milk and fresh fruit juice while they are eating snacks. Soft drinks like colas should be strictly avoided as they have adverse effect on the body of the children.
Avoid snacks which have refined carbohydrates, high sugar content and white flour. Children should also avoid preserved and frozen snacks as they are very unhealthy. Children should opt for roasted snacks instead of fried ones. Parents should make the kids aware about the harmful effect of unhealthy snacks so that kids exclude them from their diet.
Photo Credit- Dukechildrens.org
