Michigan Dietetic Association :

Healthy Children

Welcome! This page on the MDA website spotlights childhood health and nutrition. We will be offering tips for both parents and health professionals. In the future we'll be expanding our list of references and resources. Thanks for visiting, and for helping MDA give ALL children a healthier future!

HEALTHY SNACKS FOR KIDS

Tips for Parents

Since a child’s stomach is not big enough to hold a large meal, they need to eat smaller meals more often. A planned snack can help stop overeating at a later meal. Eating a snack can take the edge off hunger between meals. Snacks can also help boost energy, boost learning power, and control your weight. The key is to plan snacks that provide vitamins, minerals, and fiber as well as calories.

Choose foods that are high in nutrients and low in fat.
Schedule snack time: snacks should be eaten about two hours before a meal.
Snack time doesn't have to be long-- 10 minutes is ample time.
Offer snacks a regular times—- don’t let children nibble all day long.
Plan ahead: stock up on healthy snacks like fresh fruit or veggies, whole grain crackers, and low-fat yogurt.
Include food from at least 2 of the food groups at each snack.
Remember that “low-fat” doesn’t always mean “low-calories”.
Offer like snacks (ie: apples or grapes, not pretzels or carrot sticks).
Offer a variety of snacks so that children do not get bored.
Snack time is a great time to try new foods—or play with familiar foods to create new combinations.
Snacks are a great way to add fruits and vegetables that might otherwise be missing from the diet
Cut fruits and vegetables into different shapes to make them more interesting.
When shopping—let children pick out fruits, vegetables, and cheeses for snacks. They will be more interested in eating them if they help choose.
Avoid high sugar, fatty, and salty snacks, such as chips, candy and soda.
Never offer food as a reward for good behavior.

Tips for Health Professionals

Children have small stomachs and cannot eat a large amount of food at mealtime. As a result they may not get enough calories and nutrients to grow and develop properly. Therefore, eating small amounts of food more often will help boost their energy to be active and grow. Children’s diets have also been found to be deficient in nutrients such as calcium, iron, vitamins and minerals from vegetables, and water. Snacking on foods that are good sources of these can be a good way to incorporate nutrients that may be missed at meal times. For example, munching on just one carrot will meet the vitamin A needs for the entire day.

The body uses up the carbohydrate stores in the liver in 4-6 hours—food replaces them.
Preschoolers get nearly one third of their energy from snacks.
A healthy snack is one that provides the nutrients that our body needs such as carbohydrates, vitamins and minerals.
Just for Kids: Healthy Snacks
Snacks can be Healthful and Appealing
Healthy Snacks

References/Links
Obesity Evaluation and Treatment: Expert Committee Recommendations- an article from PEDIATRICS Vol. 102 No. 3 September 1998.
Michigan Department of Community Health
National Institute on Child Health and Human Development
US Department of Health and Human Services
Centers for Disease Control
United Dairy Industry of Michigan. UDIM is the umbrella organization for the American Dairy Association and Dairy Council of Michigan.
National Dairy Council. Visit the Health Professionals link for the 3-A-Day campaign, Nutrition Library, Newer Knowledge of Dairy Foods, Statements, and Consumer Education materials.