Raise strong, healthy kids with these nutrient-packed snacks
By Amy Deahl-Greenlaw

Snacking is an American way of life.  And as a dietitian, I’m forced to admit that it’s both habit and necessity. Snacks keep us going between meals and provide nutrients that help us move well and think clearly. For children, snacking is even more important. Their growing bodies and brains need nourishment that can be hard to fit into three meals.
So what’s a parent to do? Redefine the snack. A snack doesn’t have to be the chips, cookies and candy you find in the snack aisle at the grocery store. A snack can, and should be, a simpler, smaller version of a healthy meal.

How to Plan Your Snacks
Follow the USDA’s MyPyramid, which divides meals into five food groups: grains, vegetables, fruits, milk and meat and beans. The best snacks have ingredients from two or more food groups and those that include food from the milk or meat and beans groups have the added benefit of protein. Protein is a vital nutrient for growth but also helps you feel fuller longer.

Snacking Suggestions
Stocking up on nutritious ingredients means healthy snacks are always available. Here are some of my favorites:

• Baby carrots and hummus *
• Salsa with black beans and whole grain tortilla chips *
• Apple or banana with peanut butter *
• Whole-grain crackers with low-fat cheese **
• Whole-grain cereal with low-fat or non-fat milk **
• Popcorn (air-popped or popped with vegetable oil) sprinkled with parmesan cheese
• Granola cereal with low-fat yogurt **
• Instant oatmeal with vanilla-flavored soymilk **
• Yogurt with fruit (fresh, canned or dried) **
• Snacking Superstar: Trail Mix made with whole-grain cereal, pretzels, raisins, dried cranberries, sunflower seeds, and almonds.* This kid-friendly snack includes three of the food groups and can be varied to fit your tastes. Add pumpkin seeds instead of sunflower, peanuts instead of (or in addition to) almonds, and any dried fruit. The possibilities are endless.
*snacks with food from the meat and beans group provide protein.
**snacks with food from the milk group. Or use soymilk to provide protein and calcium.  Children in their peak bone growing years (9-18 years) need l300 milligrams of calcium everyday!