Your kids will LOVE these Summer Snacks!
Summer typically means kids will be spending more time around the house. Idle time sometimes means kids will be poking around the kitchen in hopes of finding a quick and easy snack-often an unhealthy one.
To help keep kids healthy, be sure to keep the refrigerator and pantry stocked with nutritious snacks that kids will enjoy. Start with a wide range of choices from the milk, fruit, vegetable, and grains food groups.
“Smart snacking is a great way to meet nutrient requirements that may be missed at mealtime,” said Andrea Garen, a registered dietitian at the Dairy Council of California. “If chosen carefully, snacks can promote good health without adding too many calories.”
Garen adds that encouraging outside play, a refreshing dip in the pool, and other physical activities are also part of the equation to keep kids healthy.
Some summer snacking tips that make a parent’s job easier:
• Plan and buy healthy snacks when you grocery shop for the week.
• Pre-portion your child’s snacks into small plastic bags to grab on the go.
• Keep healthy snacks in a specific spot in your refrigerator or cupboard, and let kids help themselves.
• Combine snacks from two or more food groups, like raspberry yogurt, low-fat chocolate milk, and a banana in a blender for a cool, refreshing treat.
The Dairy Council of California’s meal-planning Web site (www.mealsmatter.org) contains hundreds of free and easy-to-make, kid-friendly recipe ideas, including the Apple Bagel Sandwich. Parents can try this and hundreds of other great-tasting recipes and snack ideas to help their children stay healthy during summer.
Apple Bagel Sandwich Summer Snack
Ingredients
1/2 Whole-wheat bagel (or bagel of your choice)
1 Slice Cheddar cheese
1 Apple (green is better)
A dash of cinnamon
Preparation
1. Slice the apple so that you make a round apple slice. Next, put the slice of cheese on top of the bagel half. Place the apple slice on top of the cheese and sprinkle some cinnamon on top of the apple.
2. Bake on a cookie sheet in the oven for 5 to 10 minutes at 350 degrees, but watch to make sure you don’t burn it. It’s done when the cheese starts to melt.
Total Preparation Time: less than 15 minutes.
Healthy Snacks for Kids and Teens!
Avocado and cheese sandwich made with whole meal bread. Avocados are a good source of vitamin E and C as well as being high in fiber and potassium. They also contain folic acid, an important vitamin for pregnant women. Cheese contains important levels of calcium and whole meal bread is high in fiber.
Dried banana chips. Dried banana chips are often fried in coconut oil and coated in honey. Bananas contain high levels of vitamins A and C. They are also rich in potassium. You can often find banana chips included in muesli. Great for a carbohydrate boost.
Crackers and cheese. A very popular snack after dinner. Cheese is high in calcium. Crackers also come in whole meal varieties and these are a good source of extra fiber.
Fruit salad. You can combine any of your favorite fruits in this snack such as kiwi fruit, apples, pears, and nectarines. This snack will help you towards your five a day of fruit and vegetables.
Hummus in pita bread. Hummus is made from dried chickpeas, garlic, and sometimes tahini. Hummus contains fiber and iron; tahini is made from sesame seeds and is high in calcium.
Keep in mind that when choosing a summer snack for your child it doesn’t always have to be fancy. Just remember to choose snacks that are in the same similar food groups as the foods they’re already eating and watch their taste buds for more snacks explode!
