School age children need 1,600-2,500 calories each day, teenagers even more. Healthy snacks help kids meet calorie needs, keep hunger at bay, prevent overeating at mealtimes, and furnish a steady supply of fuel for school and activities. But when you mention the word “snack,” thoughts often turn to the junk food aisle at your local supermarket – cookies, chips, ice cream and the like. Good snacks can be so much better than that.
Think of a snack as a nutritional opportunity. Put in this perspective, it’s easy to make choices that are good for you. The right snacks offer a nutritional benefit beyond calories. Encourage children to make it a “mini-meal,” meaning a smaller portion of the wholesome foods they eat at breakfast, lunch or dinner. Here are some ideas to get you started.
Hummus in a Cup
Blend together 1/4 cup tahini (sesame paste), juice of 1 large lemon, 1 can chickpeas (rinsed and drained), 1 peeled garlic clove, 2 tbsp. olive oil, 1/2 tsp. salt and 1/2 tsp. cumin. Add 2-3 tbsp. water if needed. Scoop 2 tbsp. of your homemade hummus into a travel mug. Top with carrot, red pepper or celery sticks and take your Mediterranean feast on the road.
Sunbutter Sushi
Spread sunflower seed butter (or peanut, almond, soy butter) on a fajita-sized whole wheat tortilla. Top with half a grated apple, a drizzle of honey and a sprinkle of cinnamon. Roll up and cut into 4 pieces.
Tea Time
Tea sandwiches make a great snack to take along to the beach or park. Just make your usual sandwiches (tuna, egg salad, turkey, or ham on whole grain bread) and cut into four triangles. Don’t over-stuff and be sure to include some veggies (lettuce, sweet peppers, grated carrot, watercress).
Worth a Try
Leave it to Stone Barns to come out with a 100 percent grass-fed vegetable yogurt. Available in carrot, sweet potato, beet, butternut squash, tomato and parsnip flavors, these savory yogurts contain much less sugar than your typical fruit-flavored varieties. Find them at Whole Foods Markets or at the Stone Barns Café.
A Tip for Rapidly-Ripening Bananas
Peel, cut up and throw in the freezer for a snack you can drink. Frozen bananas add a creamy texture to any smoothie. Try with nonfat or lowfat milk (cow’s, soy, rice, almond or coconut), and fresh or frozen berries. Yum!
Stuffed Baked Potato
Cook a small Russet potato on high in the microwave for 5 minutes. Open and top each half with tuna salad or chopped broccoli and grated cheese.
Just the Facts …
Food manufacturers put plenty of fancy pictures, colors and health claims on product packages to make foods look healthy and appealing. The Nutrition Facts and Ingredients list are the only way to tell the true value of a food.
Simple Tips for Deciphering a Food Label
• If you can’t pronounce the ingredients – or there are too many of them – this food is not a good choice.
• Always check serving size – and multiply values by the amount you actually eat.
• Whole foods such as fruits and vegetables don’t usually have a Nutrition Facts panel – that’s because you know exactly what’s in them and that’s a good thing!
• Avoid foods which contain trans fats (read “hydrogenated oil” on the label), high fructose corn syrup (especially as one of the first ingredients), or too much sodium (to be labeled “low sodium” it must have less than 140 mg/serving).
Think About What You Drink
Children have poorly developed thirst mechanisms and must be encouraged to drink adequate fluids. During sports and play, they need about 8 oz every 15-20 minutes. Dehydration can result in poor concentration, slow reflexes, cramping, overheating, reduced energy and dizziness. The best choice for hydration is usually water. Many popular beverages are loaded with sugar, and sports drinks are normally unnecessary. Avoid energy drinks; they haven’t been tested on children.
Plain water not a popular choice with your child? Try seltzer with a splash of fruit juice or make your own low sugar iced tea. And lowfat chocolate milk makes a great recovery drink after sports.
Elisa Bremner teaches healthy snacking to Westchester’s students through outreach programs from Northern Westchester Hospital and creates new recipes with young chefs at Camp Wayne for Boys.
