How to Create Balanced Snacks for Your Little One by Kerry jones MPH, RDN, LDN

Snack time is often kids favorite time of the day. And why won’t it be when there are so many delicious, packaged snacks out there from goldfish to animal crackers to “veggie” straws to cookies? While these foods by be your little one’s favorite snacks, they offer limited nutritional balance causing kids to stay full for what sometimes feels like only minutes and they lack the energy and nutrients that your children need to learn, grow, and thrive.

What is a balanced snack?

From age 1 to 101, a balanced snack looks the same for everyone. While the portion sizes and the way the food is served may change, the way the snack is made up can be the same for everyone. To create a balanced snack, aim to provide a protein-rich food paired with either a fruit, vegetable, or whole grain.

     Protein: Protein is essential for children’s growth and development. It also improves satiety allowing your little one to feel full longer, so they can make it to the next meal. It also prevents their blood sugar from spiking and crashing when they eat a protein-rich food paired with either a fruit, vegetable, or carbohydrate. Protein can be animal proteins, such as meat, deli meat, cheese, milk, or yogurt, or vegetarian proteins, such as beans, nuts, tofu, tempeh, or seeds – to name a few.

     Fruits & Vegetables: Fruits and vegetables provide a variety of vitamins and minerals that are needed for growth, development, and proper functioning of the body. No single fruit or vegetable provides all of the nutrients your children need in a day, so it is important to offer a variety of fruits and vegetables throughout the day and week.

     Whole Grains: Carbohydrates often receive a lot of bad press. However, whole grains are important sources of energy, support a healthy digestion, may reduce the risk of some chronic diseases, and contain several nutrients, such as dietary fiber, several B vitamins, and minerals. Whole grains include whole wheat bread or pasta, brown rice, couscous, hard winter squashes (such as butternut squash or spaghetti squash), corn, sweet peas, potatoes, or sweet potatoes.

Putting it all together

There are infinite combinations for balanced snacks that you can serve your little one. Below are some ideas of tasty, filling, and balanced snacks for your kids:

·      Hummus with whole wheat crackers

·      Trail mix composed of nuts and dried fruit (avoid for children under 4 years of age due to these items being a choking risk)

·      PB&J roll-ups made of a whole wheat tortilla, peanut butter, and banana

·      Yogurt parfait with Greek yogurt and fruit

Cereals, granola, and granola bars can be good options for kids as well. However, many are loaded with sugar and limited nutrients. When looking at the Nutrition Facts Label on the back of the package, aim for:

·      At least 3 grams of fiber per serving

·      Whole wheat, whole grain, or protein as the first ingredient

·      Less than 10 grams of sugar per serving

·      At least 3 grams of protein per serving

How often should my child snack?

Typically, younger kids that are not yet in school need to eat every 2-3 hours, while older kids can go a little longer, typically 3-4 hours, between meals and snacks. For most children, 3 meals and 1-3 snacks spread throughout the day works well. I recommend offering only water to drink for children over 1 year of age in-between meals and snacks to ensure your little one is not filling up on empty calories from drinks.

Offering balanced snacks to your little one can help them keep full longer and get the nutrients they need to grow and thrive. If your child has food allergies or sensitives, is a picky eater, or has growth concerns, reach out today so we can tailor these recommendations for your child’s unique needs and support your family as you implement these changes and strategies.

Kerry Jones, MPH, RDN, LDN is the Registered Dietitian and owner of Milestones Pediatric & Maternal Nutrition. In addition to her RDN training, she also has multiple certificates of training in food allergies. Her goal is to help transition women into motherhood and then continue to support them and their children as they grow. Learn more about nutrition for your family by setting up a discovery call at www.milestonesnutrition.com.

Disclaimer: This information contained in this blog is based on the experience of the author and science-based research. It is not intended to replace medical advice or diagnosis from a physician or other medical provider. This blog is not intended as a substitute for a consultation with a physician or other healthcare provider. The author is not responsible for any adverse effects or consequences resulting from the use of any suggestions discussed in this blog.