Grains
Smart Snack Ideas! • Whole-grain
.
bread
Dairy/Protein-rich Foods • Whole-wheat
• Low-fat string cheese pitas
• Low-fat cottage cheese • Baked tortilla
• Low-fat yogurt chips
• Pudding cups • Animal crackers
• Lean ham, turkey or roast beef • Hard pretzels
• Hard-cooked egg • Rice cakes
• Whole-grain dry cereal
Fruits/Vegetables
• Mini-bagels
• Grapes
• Whole-grain bread sticks or crackers
Smart
• Apple slices
• Vanilla wafers
• Orange slices
• Low-fat/low-sugar breakfast, granola or
• Mandarin oranges/tangerines
chewy bars
• Pears
Snacks
• Graham crackers/cookies
• Bananas
• Melon balls (honeydew or cantaloupe) Dips and Spreads (1-2 Tablespoons)
• Watermelon cubes • Bean dips
• Mango slices • Hummus
• Fresh fruit in season • Banana Peanut Butter*
• Cherry tomatoes • Peanut butter/other nut butters*
• Baby carrots • Fresh salsa
• Broccoli florets • Low-fat salad dressings
• Celery sticks • Low-fat cream cheese
• Cucumber sticks
• Red or green bell pepper sticks Nuts*/Seeds (Small Handful)
• Dried fruit/fruit chips (like raisins, figs, • Nuts
pineapple, cranberries, apple rings or • Trail mix (buy or mix your own with
banana) cereal, dried fruit, nuts and/or seeds)
• Fresh fruit salad or packaged fruit cups • Sunflower seeds
• Fruit leathers (without added sugars) • Corn nuts, plain
• Applesauce
* If no nut allergies
• Canned fruit (in its own juice)
• Chunks of cooked sweet potato
• Frozen grapes or blueberries
October 2008
• Fig bars
www.NCActionForHealthyKids.org
For more information on www.nutritionnc.com
local wellness policy… www.eatsmartmovemorenc.com
Sounds easy, but seems
Why Smart What is a hard? Here are some common
smart snack? concerns of parents:
Snacks? • A smart snack includes at least two
Healthy snacks cost more!
Fruits and vegetables may seem more
food groups to pack nutrients and costly, but per serving they are
Research shows that children and be more filling, like animal crackers actually cheaper than other less-
teens who eat smart and move with low-fat pudding or peanut healthful snacks.
more focus better and butter and apple slices.
have fewer behavior I’m too busy!
problems. They also • A smart snack is “tooth-friendly”, so Cut down on preparation time by
have improved math, it does not leave sticky sugar packing whole pieces of fruit, canned
reading, and writing residues on your child’s teeth. fruit (in its own juice) or dried fruit as
test scores. snack options. Plan to buy healthy
• A smart snack comes in small snacks at the grocery store to save
portions, like a handful of nuts/ money. Pre-portion snacks to grab on
Smart kids need smart snacks seeds or 1-2 tablespoons of dip or the go—use small plastic bags or small
Healthy snacks, if planned properly, dressing to go with raw vegetables. reusable plastic containers.
can help your child meet daily
nutrient needs that may be missed Healthy snacks spoil too fast!
EASY QUICK FIXES! They don’t have to! An ice pack, frozen
at meal times.
• Banana Peanut Butter—Mix mashed water bottle or frozen juice pack in an
banana into peanut butter to make a insulated lunch bag will keep cold
Giving one or two healthy snacks a
spread. foods safe. Store snacks in the fridge
day can help your child develop
• Peanut Butter Graham Balls—Mix until your child leaves for school.
good eating habits and help them
peanut butter and cornflakes in a
re-fuel to give them energy My kids don’t like them!
bowl, shape into balls and roll in some
throughout the day. Aim for small crushed graham crackers. Give kids a few healthy snack options
portions and space them out far and let them choose. Try different
enough from meals so your child’s • Veggie Pockets—Stuff fresh veggies
in pita pockets. fruits and vegetables and ways of
appetite is not spoiled. fixing them to find out what your child
• Snack or Fruit Kabobs—Try cubes of
likes best. And don’t give up! It may
low-fat cheese and grapes on pretzel
sticks. take offering a new food 10-15 times
before your child will try it.