Stay Healthy With Healthy Snacks
08/31/2010 -
By Alicia Schwinn, ECES Case Manager
Eat to live, but dont live to eat. Whether or not you agree with this play on words, most people sometimes find themselves eating beyond what is necessary in the form of snacks. As fall, then winter, approach and the weather turns cooler, we may be tempted to reach for comfort food that is not necessarily healthy for ourselves or families. Also, with holidays and special events around the corner, many of us attend gatherings with friends and families and we eat, eat, and then eat some more. Some of our choices are putting empty calories into our stomachs. A number of snacks that children love may not be as nutritious as we would like. It is important for all of us as parents, guardians, child care providers, and role models, to lead by example when it comes to snack choices. If children see us making good choices in how and what we eat, they are more likely to make those choices for themselves. Or, if you are in a position where you get to choose what to feed children, you have an important decision to make in what kind of food you will serve.
Here are some healthier substitutions for popular snacks:
Instead of: Try this:
Fruit Snacks Fresh fruit
Handi-Snacks Low-Fat cheese & whole wheat crackers Ice Cream Low-Fat Yogurt or Frozen yogurt
Potato Chips Pita chips w/ Hummus
High-in-sugar breakfast cereal Oatmeal with fruit mixed in
Chips & Hot Sauce Veggies with fresh salsa
These are only a few examples of making healthier snack choices. By talking to children about how to choose wisely when it comes to snack foods, we are educating them in health and nutrition. While grocery shopping, ask children if they can help you find some healthy snacks. This involves them in the decision process. Make shopping fun by playing I spy. For example say, I spy a yellow vegetable. Or, I spy a drink that makes your bones strong. Another great place for children to learn about nutritious food is at Farmers Markets. Children can be involved in healthy eating choices is by including them in preparation of meals and snacks. Adults, be sure to handle the chopping, placing food in the oven or on the stove (or any type of action that involves sharp or hot objects) when young children are around. Children can help measure, mix, spread, arrange snacks, and much more! Just be sure childre4n are constantly supervised and safe in the kitchen.
Here is a fun, simple recipe that kids can help prepare.
Mini Rice Cake Snacks Recipe
Photo by: Taste of Home
Dress up sweet bite-size rice cakes with a simple spread and colorful fruits. Try them with a combination of your favorite flavors.
Prep/Total Time: 10 min.
Ingredients
3 ounces reduced-fat cream cheese
1/4 cup orange marmalade
24 miniature honey-nut or cinnamon-apple rice cakes
2 medium fresh strawberries, sliced
3 tablespoons fresh blueberries
3 tablespoons mandarin orange segments
3 tablespoons pineapple tidbits
Directions
In a small bowl, combine the cream cheese and marmalade until blended. Spread over rice cakes; top with fruit. Yield: 2 dozen.
Nutritional Analysis: One serving (3 rice cakes) equals 81 calories, 2 g fat (1 g saturated fat), 6 mg cholesterol, 57 mg sodium, 15 g carbohydrate, 1 g fiber, 2 g protein
Mini Rice Cake Snacks published in Light & Tasty December/January 2003, p8
Crunchy Homemade Granola
Sweet and crunchy, this granola is great served with fruit and milk for breakfast, stirred into yogurt or sprinkled on ice cream. It's also a fun recipe for kids to help mix.
Ingredients
4 cups rolled oats
1 cup wheat germ
1 cup chopped walnuts or slivered almonds
1/2 cup sesame seeds
1/4 cup brown sugar
1 teaspoon cinnamon
1/4 teaspoon salt
1/3 cup vegetable oil
1/3 cup honey
1/3 cup water
1 (6-ounce) package dried sweetened cranberries or other dried fruits such as cherries, raisins, pineapple, or papaya
* Instructions
1. Heat the oven to 300Ί. In a large mixing bowl, stir together the oats, wheat germ, nuts, sesame seeds, brown sugar, cinnamon, and salt.
2. Make a well in the dry ingredients and add the oil, honey, and water. Toss the mixture until the ingredients are well combined, then spread it evenly on a cookie sheet.
3. Bake the granola for 40 minutes or until lightly browned, stirring every 10 minutes to keep the mixture from sticking. Let it cool completely, then stir in the cranberries or dried fruit. Makes about 7 cups.
Apple Snack Wedges Recipe
Photo: Taste of Home. Apple Snack Wedges pblshd: Light & Tasty June/July 2007, p51
Kids of all ages will love these easy apple wedges at snack time. With protein from peanut butter and a hint of sweetness and crunch, the quick-to-fix bites from Jacquie Berg of St. Cloud, Wisconsin make a fun and healthy treat.
This recipe is: Healthy & Quick 12 Servings
Prep/Total Time: 10 min.
Ingredients
2 medium apples
1 cup Rice Chex, crushed
1-1/2 teaspoons packed brown sugar
2 tablespoons reduced-fat creamy peanut butter
Directions
Core apples; cut each into six wedges. Pat dry with paper towels.
In a small shallow bowl, combine the cereal and brown sugar. Spread cut sides of apples with peanut butter; roll in cereal mixture. Serve immediately. Yield: 12 servings. Nutrition Facts: 1 wedge equals 36 calories, 1 g fat (trace saturated fat), 0 cholesterol, 33 mg sodium, 6 g carbohydrate, 1 g fiber, 1 g protein. Diabetic Exchange: 1/2 starch.
Frosty Orangeliciousness
Preparation time: 5 minutes
½ cup fat-free vanilla ice cream
½ cup orange juice
1 orange, peeled and frozen
1 teaspoon orange zest (optional)
Instructions: Place all ingredients in blender and enjoy!
Serves: 1
1 Cup of Fruit per Serving
Fruit and/or Veggie Color(s): Orange
Nutrition Information per serving: calories: 211, total fat: 0.4g, saturated fat: 0.1g, % calories from fat: 2%, % calories from saturated fat: 0%, protein: 5g, carbohydrates: 49g, cholesterol: 0mg, dietary fiber: 4g, sodium: 67mg
Each serving provides: An excellent source of vitamins A and C, folate and potassium, and a good source of calcium, magnesium and fiber.
Recipe was developed for Produce for Better Health Foundation by Erika Kaeser-Stanley. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Recipe from the Cool Fuel for Kids cookbook.
© 2010 Community Child Care Council of Sonoma County, Inc. All Rights Reserved.