Snack happy and healthy for the whole family

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Mark Emmons

February 24, 2009

By LaDell Emmons The McAlester News-Capital Tue Feb 24, 2009, 09:46 AM CST

February is National Snack Food Month. Why not celebrate by trying some healthy options next time it is snack time?

Do not feel bad about snacking; mini meals several times a day can help manage hunger and reduce bingeing.

Incorporating healthy snacks into your daily plan may help you from taking second or third helpings at your next meal.

For your weight-loss plan to include snacks choose them with variety, moderation and balance in mind.

Select foods that satisfy hunger and supply the body with energy and provide important nutrients.

The American Dietetic Association suggests eating small, frequent meals to help control weight, keep food cravings in line and cholesterol down.

The key to snacking is what foods are selected, the portion size and the frequency of the snack.

Give these snack foods a try: fresh fruit; canned fruit in light syrup or juice; small amounts of dried fruits such as raisins, apple rings or apricots; fresh vegetables like baby carrots, cucumbers, zucchini or tomatoes; reduced fat cheese or small amounts of cheese on whole-wheat crackers; low-fat yogurt with fruit and graham crackers, animal crackers or low-fat vanilla wafers.

Make snack choices easy to stock in your refrigerator.

Be sure they reduce the choices of fat and calories and maximize whole grains, fruits and vegetables.

Don’t feel guilty about satisfying your hunger pangs between meals. Planning and preparing healthy snacks will assist you when the temptation to eat strikes.

Young children actually need snacks. Their stomachs are small, so they often can’t get all the nutrients they need in a day through meals alone.

They need smaller portions of food more often. A good rule of thumb for toddler serving sizes is about one tablespoon of food for each year of age. You can always give them more if they’re still hungry.

Children’s growth rates slow down after their first birthday.

Because they need fewer calories at this time, they tend to eat less. Continue to provide healthy food choices for meals and snacks.

Don’t get upset or force children to clean their plates.

Certain foods may cause choking in younger children.

Avoid feeding raw vegetables, popcorn, nuts or peanuts and dried fruit – such as raisins – to children under 3.

Quarter hot dogs lengthwise and then cut into small pieces. Slice grapes in half.

Children often prefer fruit juice to water or fresh fruit because juice tastes better to them.

And many parents see no problem with allowing their children to drink almost unlimited amounts juice, since juice is promoted as a good source of nutrition.

The American Academy of Pediatrics recommends that children drink no more than two 6-ounce servings of fruit juice a day.

Consider juices fortified with calcium, especially if your child shies away from milk and dairy products.

Don’t forget to be a good role model for your children.

You can’t expect them to be content with broccoli and low-fat milk when you’re washing down your potato chips with a quart of sugary carbonation.

Your children’s snacking habits aren’t going to change overnight, but look for positive changes over weeks and months. Teaching your children to make healthy snack choices today will reap your whole family an entire lifetime of benefits.

For more information in Pittsburg County, call 918-423-4120 or log onto www.oces.okstate.edu/pittsburg.

LaDell Emmons is the extension family and consumer sciences educator for the Pittsburg County Oklahoma Cooperative Extension Service. Contact her at ladell.emmons@okstate.edu.

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