Snack Tips
• 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 mid-afternoon. 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 low fat dip.
• Fresh fruit in season: cut in slices or halves, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.
• Low fat quick breads and muffins, such as pumpkin, zucchini, banana or bran.
• Non-sugared cereals, snack mixes made with popcorn and whole grain cereal.
• Low fat yogurt with fresh, frozen or canned fruit.
• Shakes with low fat 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
Low fat 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.
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