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Healthy Snacks 101 - Children's Policy Council of Jefferson County by wuzhenguang


              Presented by:

             The Children’s Policy Council

and Jones Valley Urban Farms
                     WHAT MAKES A SNACK?
According to the NSLP, snacks must meet certain nutritional guidelines set by the
U.S. Department of Agriculture. Snacks must include two out of the following four

      Milk (dairy)- 1 cup or 8 ounces
      Fruits and vegetables (including 100% juice)-3/4 cup
      Grains- 1 serving
      Protein – 1 ounce

For example, a simple snack could be a glass of milk (1% or less) and an apple or
100% juice and whole grain crackers.

More nutritional guidelines for snacks are available on FRAC’s website at

Sample snacks are available at

    Alabama is the second most obese state in the country
    1 in 5 children in Jefferson County are obese and at risk of diabetes and
     other diseases
    Nearly 25 million children are overweight or obese
    Children treated for obesity are roughly three times more expensive for the
     health care system than children of normal weight
    This generation of children is the first generation not expected to out-live
     their parents due to issues stemming from being obese and overweight


        FRESH FRUIT                FRESH VEGETABLES
1 piece or ½ cup                   ½ cup

Apple                             Broccoli
Bananas                           Baby Carrots
Grapes                            Celery
Oranges                           Tomatoes
Peaches                           Corn on the Cob
Pineapple Slices                  Cucumber
Or Chunks                         Lettuce
Plums                             Sweet Potato
Strawberries                      Zucchini

      ¼ cup                       Fruits in single serving cans and

                                  cups are handy and healthy

Any dried fruit will do!   DelMonte® Lite Pack
Just watch the amount!     Diced Peaches and Mixed Fruit
About 2 tablespoons of     Dole® Fruit Gel Bowls
Craisins® and Raisins      Dole® Fruit Bowls
                           Mott’s® Applesauce (un-sweetened)

                     BREAD & CRACKERS

Made of whole wheat, rolled oats, or other whole grains are the best choice

              Great Value™
              3 Cheese Baked Crisp Snacks               18
              Double Cross Baked Crisp Snacks           7
              Reduced Fat Wheat Baked Crisp             16
              Vegetable Baked Crisp Snacks              18
              White Cheddar Baked Crisp                 18
              Reduced Fat Cheese Nips®                  31
              Reduced Fat Wheat Thins®                  16
              Southern Home®
              Snack Crackers                            15

                Sandwich bread        1 slice
                Pita bread            ½ piece
                Flour Tortillas       1 piece
                Bagel                 ½ of bagel


                Southern Home®
                Fat Free Mini Twist Pretzels     15 count
                Pretzels and Sour Dough Pretzels 1 serving
                Quaker Oats®
                Rice Snacks, mini                7 count

                         NUTS AND SEEDS

Nuts are SMART SNACKS because they are good for the heart and for controlling
       blood sugar. They are high in fat, so only eat a handful (1 ounce).
               Adding nuts to a trail-mix is always a great idea!

                           Sunflower Seeds
                *Frito Lay ® and Lance® offer 1 ounce
                packs to keep your selection healthy!*


  Light or Fat-free 8 ounces or less.
     Yogurt can be high in sugar.
Check the Nutrition Facts on the label.
          Great Value™
         Southern Home®

          1 Slice = 1 serving
     Always purchase reduced fat!
           Monterey Jack
          Mozzarella String


                      WATER is ALWAYS the best option!!

            Milk (8 oz)                                1% or Skim
         Fruit Juices (8 oz)                         100% Real Juice

Fruit Juice is high in natural sugar so it is recommended that Children 7-18 years
                   old drink NO MORE than 8 to 12 ounces a day!
         Start with juice but if child wants more to drink switch to water.


               Use your imagination and select toppings to make
                     plain bread and crackers tasty treats

Sliced apples and pears with peanut butter or cheese
Fat free lunch meat with reduced fat mayo, mustard, and veggies
(peppers, onions, lettuce or spinach)
Salsa with carrot sticks or celery
Add a slice of low fat cheese with fruits and vegetables

                      SERVING SIZES

TENNIS BALL                      1 Medium Piece of Fruit
BASEBALL OR YOUR FIST            1 Cup of Raw Vegetables
**good measure for a snack       1 Cup of Dry Cereal
  serving**                      1 Cup of Fruit
                                 1 Cup of Low-fat Yogurt or Milk
HOCKEY PUCK                      1 Small Bagel
2 PAIR OF DICE                   2 Ounces of Cheese
GOLF BALL                        ¼ Cup of Dried Fruit or Nuts
THUMB TIP                        1 Teaspoon of Peanut Butter


1 FIST                           1 CUP
1 PALM                           3 OUNCES
1 THUMB                          1 OUNCE OF CHEESE
1 THUMB TIP                      1 TEASPOON
1 OR 2 HANDFULS                  1 OUNCE OF SNACK

             Whenever no drink is present on menu, use WATER!!

Low-fat Yogurt (4oz)
Orange (1 medium)                         Low-fat Chocolate Milk (1 cup)
                                          Bagel (.9 oz)
                                          Light Cream Cheese (1 oz)
   Cottage Cheese (1/2 cup)
   Pineapple Chunks (3/4 cup)                Yogurt (4 oz)
                                             100% Orange Juice (3/4 cup)

  Graham Crackers (3 count)               Tiny Twist Pretzels (1 serving)
  1 % Milk (1 cup)                        1% Milk (1 cup)

                                   Carrot Sticks (3/4 cup)
Soft Pretzel (1 Serving)
                                   Low-fat Ranch Dressing (2 tbsp)
String Cheese (1 oz)
                                   Low-fat Milk (1 cup)

       Blueberry Muffin (1 Serving)                Low-fat Yogurt (4 oz)
       1% Chocolate Milk (1 cup)                   Orange (Medium)

Alphabet Shaped Pretzels (1 package)          Cinnamon Toast (1 slice)
100% Orange Juice (3/4 cup)                   100% Apple Juice (3/4 cup)

   Mozzarella String Cheese (1 oz)
                                           Hummus (1/2 cup)
   100% Apple Juice (3/4 cup)
                                           Whole-Wheat Crackers (8 oz)

       Peanut Butter and Jelly Bar (1)
       100% Orange Juice (6 oz)                    Banana (1 medium)
                                                   Low-fat Chocolate Milk (1 cup)
  Mixed Fruit in Light Syrup (3/4 cup)
  Low-fat Chocolate Milk (1 cup)            Cottage Cheese (1/2 cup)
                                            Pineapple Chunks (3/4 cup)

                    Banana (1)
                    Cheese and Peanut Butter Crackers (1 pack)

Muffin (1)                                 Hardboiled Egg (1)
Cantaloupe and Grapes (3/4 cup)            Fresh Carrots/Green Beans (3/4 cup)
                                           Low-fat Dip for Vegetables (2 tbsp)

 Apple Granola Bar (1 serving)
 100% Juice (3/4 cup)
                                 Peanut Butter and Jelly Sandwich (1)
                                 100% Orange/Apple Juice (3/4 cup)

  Cheese Crackers (4 count)
                                                     String cheese
  100% Apple Juice (3/4 cup)
                                                     Fruit (1 serving)

           Nonfat Yogurt (1 serving)             Whole-Wheat Crackers
           Fruit or Granola                      Cheese or Peanut Butter

Raw Vegetable Sticks
Low-fat Yogurt dip or hummus             Cut Apple (other fresh fruits work too!)
                                         Cheese (1 serving)
              Fruit Salad
              Add any fruits you have (apples, grapes, pineapple, oranges, etc)

 Dry Cereal (with not a lot of sugar added)              Baked Chips
 With 1% Milk                                            Salsa

                                          Rice Cakes
         With Tomato Sauce
                                          Peanut Butter
         and Low-fat Cheese

        Fruit (Berries, Cantaloupe, Pears, Watermelon, etc)
                           1% or Less Milk

  Cherry or Grape Tomatoes                    Peppers and/or Cucumbers
        1 Cheese Stick                          Low-fat Dip (1 serving)

        Celery                           Baked Chips
       Raisins                 Fresh Salsa or Fresh Guacamole
    Cream Cheese                       1% or less Milk

Crunchy Oat Bar            Broccoli or Other Vegetables
  100% Juice                       Cheese Slices

           1 Tortilla                         Whole Wheat Crackers
         Grated Cheese                        Low-fat Cottage Cheese
          Fresh Salsa


            Banana Roll-Up
                      Whole wheat tortillas
                      Bananas (peeled)
                      Peanut or Almond Butter (sunflower seed butter can be used if there are
                       nut allergies)

Cut whole wheat tortillas in half. Spread tortillas with peanut butter, place ½ banana on peanut
butter and roll up.

             Make Your Own Trail Mix
Use a variety of dried fruits, nuts and seeds and let the kids make their own trail mix in paper
lunch bags. Some favorites are raisins, almonds, coconut flakes, pumpkin seeds, banana chips,
granola, dried apples. Place each item in its own bowl with a spoon. Create an assembly line
starting with the bags and they can add a spoon of each item they like.

               Fruit Yogurt Dip
                      Low-fat vanilla yogurt (I like Dannon Natural)
                      Lime, zested or squeezed (or orange)

Place yogurt in a bowl. Add lime zest and a squeeze of fresh lime juice. Stir and dip with fruit.
Apples, pears, cantaloupe and bananas are all great with this dip and an apple corer makes
prepping the apples and pears a quick snack!

               Black Bean Dip
                     1 can black beans, drained and rinsed
                     1 tomato, diced
                     1 red bell pepper, diced
                     1 avocado, diced
                     Juice from one lime
                     2 TBS. Olive oil

Mix beans, tomato, pepper, olive oil, and fresh squeezed lime juice together. Toss in avocado
right before serving. This is a great dip to eat with blue corn chips. The same mix can also be
used in whole grain tortillas topped with shredded cheese to make quesadillas, or on top of
brown rice.

               Basil Pesto
                     3-4 cups packed fresh basil leaves
                     1/2 cup pecans, walnuts or pine nuts
                     1/2 cup grated Parmesan cheese
                     4 medium garlic cloves, chopped
                     1/2 teaspoon salt
                     1/2 cup extra-virgin olive oil

1. Combine nuts, garlic, cheese, and oil in a food processor or blender and blend until
no large chunks remain.
2. Add basil, one cup at a time, and continue to blend until smooth. Season with salt to taste.

Use to make Pesto Pita Pizzas- use whole grain pita as pizza crust, spread with pesto and top
with shredded cheese. Bake at 350 for 7 minutes or until cheese is melted. Pesto is also great as
a pasta sauce, on crackers and bread.

                    Hummus Dip

                                    1 can of garbanzo beans or chickpeas
                                    1 can of white beans
                                    1/4 cup extra-virgin olive oil
                                    1/4 cup fresh lemon juice (and lemon zest if desired
                                    2 cloves garlic (or more, to taste) salt to taste

Makes 1 ½ cups
This bean dip originally comes from the Middle East, where it’s often eaten with pita bread.
Creamy and flavorful, you can enjoy it with pita chips, carrot and celery sticks, romaine lettuce
leaves, and spread inside of a sandwich for a change from mayonnaise.

1. Drain the beans, reserving some of the water to use later. Place beans and garlic in a blender
or food processor and blend until smooth, adding ¼ cup of olive oil gradually.
2. Blend in the lemon juice. Season with salt.

                          2 avocados
                          1-2 cloves garlic, chopped
                          1 lime
                          Cherry tomatoes

Scoop out and mash 2 avocados. Mix in garlic, chopped tomatoes and juice of a fresh lime. Eat
with blue corn chips, veggie sticks, on salad and sandwiches.

Fresh Fruit Yogurt Smoothies
In Blender, combine 1/2 cup low fat vanilla yogurt, ½ cup OJ, a little ice and your choice of fresh
fruit. Blend and drink!

                          CHOOSING SNACKS
     Ingredient             Why it is Used                Why it is Bad
                                Chemical                  Linked to allergic
                                compounds made            reactions, fatigue,
    Artificial Colors           from coal-tar             asthma, skin rashes,
                                derivatives to            hyperactivity and
                                enhance color.            headaches.
                                                         Linked to allergic
                                                          reactions, dermatitis,
                                Cheap chemical            eczema, hyperactivity
  Artificial Flavorings         mixtures that mimic       and asthma
                                natural flavors.         Can affect enzymes,
                                                          RNA and thyroid.

  Artificial Sweeteners                                  Can negatively impact
(Acesulfame-K, Aspartame,                                 metabolism
                                                         Some have been linked
          Equal®,               sweeteners found
                                                          to cancer, dizziness
 NutraSweet®, Saccharin,        in diet foods and
                                                          hallucinations and
 Sweet’n Low®, Sucralose,       diet products to
   Splenda® & Sorbitol)         reduce calories per
                                                         May result in
 Benzoate Preservatives         Compounds that            angiodema, asthma,
                                preserve fats and         rhinitis, dermatitis,
                                prevent them from         tumors and urticaria
                                becoming rancid.         Can affect estrogen
                                                          balance and levels.

                               Cheap alternative        May predispose the
                                to cane and beet          body to turn fructose
                                sugar                     into fat
                               Sustains freshness       Increases risk for Type-
High Fructose Corn Syrup        in baked goods            2 diabetes, coronary
         (HFCS)                Blends easily in          heart disease, stroke
                                beverages to              and cancer
                                maintain                 Isn’t easily metabolized
                                sweetness.                by the liver.

      Ingredient             Why it is Used                 Why it is Bad
                                                            May stimulate appetite
                                 Flavor enhancer in
                                                            and cause headaches,
          MSG                    restaurant food,
                                                            nausea, weakness,
                                 salad dressing,
                                                            wheezing, edema,
                                 chips, frozen
 (Monosodium Glutamate)                                     change in heart rate,
                                 entrees, soups and
                                                            burning sensations and
                                 other foods.
                                                            difficulty in breathing.
                                                           Inhibits absorption of
                                                            some nutrients
                                 An indigestible fat
                                                           Linked to
                                 substitute used
         Olestra                 primarily in foods
                                                            disease, diarrhea, gas,
                                 that are fried and
                                                            cramps, bleeding and

                                Industrially created
                                                            Contain high levels of
       Shortening,               fats used in more
                                                            trans fats, which raise
Hydrogenated and Partially       than 40,000 food
                                                            bad cholesterol and
                                 products in the U.S.
    Hydrogenated Oils                                       lower good cholesterol,
                                Cheaper than most
(Palm, Soybean and others)                                  contributing to risk of
                                 other oils.
                                                            heart disease.

                               GREAT RESOURCES
ReCharge!- Energizing After-School is a fun-for-kids program designed for students in grades
2 to 6 to learn about and practice good nutrition and physical activity habits. A collaboration
with the National Football League, ReCharge! is a complete, easy-to-use kit with lesson plans,
equipment, information for families and much more.


Fruit and Veggie Champions- A fun website for kids to go to learn about healthy habits.

More Matters- a good tool to learn more about fruits and vegetables (how to prepare, store,
serving sizes and more!)


Action for Healthy Kids- The best ways to combat childhood obesity. LEARN THE FACTS!

Empower Me 4 Life- A resource guide from the Alliance For A Healthier Generation, to help
kids empower themselves to live healthy lives


FRAC- Food Research and Action Center

Lets Move!- Michelle Obama’s initiative to eliminate obesity in the next generation

Champion’s For Health- Learn about being Healthy in Jefferson County

The Children’s Policy Council of Jefferson County

Afterschool Snacks in the National School Lunch Program
1) What are “Afterschool Snacks”?
The National School Lunch Program (NSLP) now offers cash reimbursement to help schools
serve snacks to children after their regular school day ends. Afterschool snacks give children a
nutritional boost and draw them into supervised activities that are safe, fun and filled with
learning opportunities.

2) How can children benefit from the snack service?
Afterschool snacks help ensure that children receive the nutrition they need to learn, play and
grow. Organized, structured, and supervised programs that provide snacks allow children to
think and behave better, and help them make the grade!

3) Is my afterschool care program eligible?
In order for a site to participate, your school district must run the NSLP and sponsor or operate
the afterschool care program. Additionally the school district must sponsor or operate an
afterschool care program that provides children with regularly scheduled educational or
enrichment activities in a supervised environment. Contact your State education agency for
further information regarding program eligibility.

4) What type of snacks must be served in my program?
In order to be reimbursed, the snacks must contain at least two different components of the
following four: a serving of fluid milk; a serving of meat or meat alternate; a serving of
vegetable(s) or fruit(s) or full strength vegetable or fruit juice; a serving of whole grain or
enriched bread or cereal.

5) How much money will my school get for serving snacks?
Snacks served in afterschool care programs that are “area eligible” (see Question 6) will be
reimbursed at the free rate, regardless of an individual student’s eligibility for free or reduced
price lunches. Snacks served in afterschool care programs that are not area eligible will be
reimbursed at the free, reduced price and paid rate depending on each individual’s eligibility for
free or reduced price meals. For the period of July 1, 2003 through June 30, 2004,
reimbursement is $0.60 for free snacks, $0.30 for reduced price snacks, and $0.05 for paid
snacks. The rates of reimbursement for Alaska and Hawaii are higher. These rates are adjusted

6) How is “area eligible” defined?
An afterschool care program site is “area eligible” if it is located at a school or in the attendance
area of a school where at least 50 percent of the enrolled children are eligible for free or
reduced price meals. For example, if a high school with less than 50 percent free or reduced
price school enrollment is located in the attendance area of a middle school that has 50 percent

or more of the enrolled children eligible for free or reduced price meals, then the afterschool
care program located in the high school would be area eligible.

7) If my site is not area eligible, must I take applications for individual students to determine
whether they are eligible for free or reduced price benefits?
Since your school district is already participating in the NSLP, it will have free and reduced price
applications on file. The eligibility determinations for those applications would apply for both
the lunch and snack service under the NSLP. If an approved free or reduced price application is
not on file, the school district will earn the paid rate of reimbursement for snacks served to that
student unless the student makes application and is approved for free or reduced price

8) How do I apply for afterschool snacks?
Contact the school food service director in your school district. You may also want to contact
your State education agency for more information. State agency contacts are listed in our
website at .

9) When do the reimbursements begin?
As soon as the State agency approves your application, reimbursement will be earned for
snacks served. Reimbursement will be provided to participating programs that serve
afterschool snacks to children and youth through the age of 18.

10) What records must be maintained?
Your school food service staff will provide you with specific information on the reporting and
recordkeeping requirements. You will need to maintain a roster or sign-in sheet for
participating children. Additionally, if you are area eligible, you must record and report the total
number of snacks you serve each day. If you are not area eligible, you must record and report
the number of snacks served each day by category of reimbursement (i.e., whether they are
served free, at a reduced price or paid). You will also be required to maintain documentation of
compliance with the meal pattern.

11) If I am not eligible under NSLP, what can I do?
If you are not eligible under the requirements for the NSLP, you may still qualify for snack
reimbursement under the Child and Adult Care Food Program. To find out, contact your State

12) Who administers the program?
The NSLP is administered on the Federal level by the Food and Nutrition Service, an agency of
the U.S. Department of Agriculture. Within individual States, the program is administered by a
State agency, in most cases through offices in the State Department of Education. At the local
level, the program is administered by the school/school district.


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