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How to Make Snacking Healthier (Plus 20 Healthy Snack Ideas for Kids)

Posted By Jessica Fisher On January 19, 2014 @ 8:00 pm In Good Eats | 25 Comments

Want to improve your family’s diet [4]? Make the snacks you serve healthy as well as tasty.

How to Make Snacking Healthier (Plus 20 Healthy Snack Ideas for Kids) - Tips and tricks for reducing sugar, increasing fresh produce, and making more things homemade.

I am not the most regimented person in the world. While I serve my family three meals a day, the timing of those meals can vary. Breakfast happens between 7 and 9 most mornings. Lunch can range from 11 to 1 or even 2. Dinner happens anywhere between 5 and 7:30. It really just depends on the day and what we have going.

That means that a snack is often in order to keep us all cheerful and on our game until the next real meal comes along. I know that some folks are against snacking; other suggest grazing all day. I fall somewhere in the middle. I think that three meals plus a snack or two works best for my kids, provided the snacks and meals are mostly healthy.

Of course, the definition of “healthy” can vary widely in this world. I’m looking at it as being real food that I made myself or which is minimally processed. Our family has made great strides in eating more “real food” and less junk over the last few years since we got out of debt. Still, I’m currently in the process of improving our family’s diet [4] even more.

I’m slowly working my way through Salt, Sugar, Fat by Michael Moss [5], a look at what the giant food companies have done to food so that it no longer resembles what Gramma used to make. They produce what customers want based on science and psychology, but it’s not always usually what’s good for us.

I just finished an extensive section on sugar and how sweet foods actually make us want to eat more. I find that fascinating. It’s a little mental work to read through the book, with all that science-y stuff, but it’s great food for thought.

And fuel to up my game where healthy snacking is concerned.

Here are some ways that I am working to improve our family’s diet and 

Make Snacks Healthy

How to Make Snacking Healthier (Plus 20 Healthy Snack Ideas for Kids) - Tips and tricks for reducing sugar, increasing fresh produce, and making more things homemade.

Just add water.

Often times we confuse thirst for hunger. We feed ourselves and our kids when really we should drink a glass of water.

Make water readily available and fun if you can. Lemon or lime slices can add a bit of flavor if your kids aren’t used to drinking water instead of other beverages. It’s cheaper and healthier in the long run.

We’ve attracted questions from fellow restaurant diners on more than one occasion when they see us opt for water instead of sodas. At first it was a money issue, now it’s just for health reasons.

Veg out.

While there are all kinds of diet philosophies out there, with competing ideas and theories, one conclusion I’ve come to from reading up on vegan, paleo, whole foods, etc, is that Americans typically don’t eat enough fruits and vegetables.

Potato chips and french fries don’t count.

One area where we parents can really change this is making fresh produce available at snack times. In the winter months, carrots and apples are generally cheap and abundant. (Buy organic apples if you can since they are part of the Dirty Dozen [6].)

Cut apple slices [7]and carrot sticks [8] for your kids and watch them disappear! My kids work through a pound of carrots in a sitting and as many apples as I can cut, making those great snacks that are good, cheap, and very kid-appealing.

Making fresh fruit and vegetables available to your kids is a first line of defense.

Find out what they like. FishBoy9 ate more salad than pizza last Friday. I made his favorite Caesar Salad [9], which when made at home, is pretty good for you, all things considered.

How to Make Snacking Healthier (Plus 20 Healthy Snack Ideas for Kids) - Tips and tricks for reducing sugar, increasing fresh produce, and making more things homemade.

Prep vegetables for the week [10] so that you can make it easier on yourself. If you’ve got it all chopped and ready to go, you’ll be more likely to add vegetables to the meals you’re preparing during the week.

Making a salad bar in advance [11] will make you more likely to serve salads.

No matter the season, you can find great ways to use fresh, seasonal produce.

If you find that frozen fruits and vegetables are more doable for your family, stock up next time you see a sale.

How to Make Snacking Healthier (Plus 20 Healthy Snack Ideas for Kids) - Tips and tricks for reducing sugar, increasing fresh produce, and making more things homemade. [15]

Cocoa Apricot Cashew Bites [15]

Reduce processed sugars and sugar in general.

Sugar doesn’t have a lot going for it [16]. It contributes to heart disease, obesity, tooth decay [17], mood swings, and hyperactivity, among other things. It increases our cravings for foods that generally hold little nutritional value. Processed foods are rife with excess salt and sugar. You’d be surprised where you are getting hidden and not-so-hidden sugar [18].

I went sugar-free [19] last winter and it was an eye-opening experience. I had been consuming 3 teaspoons of sugar in my coffee every morning. Since the recommended limit of sugar [20] for women is 5 to 6 teaspoons per day, you can guess that I was far exceeding that amount every day. Average Americans consume [21] between 22 (for adults) and 34 (for teens) of sugar a day!

Clearly we need to cut it down. 

  • Consider NOT buying packaged snack boxes, treats, crackers, cakes, and cookies. They seem fun to kids, but they are chock full of processed sweeteners.
  • Reduce the sugar that you use at home. One of the adaptations I’ve worked into recipes over the years is to cut down the amount that a certain recipe calls for. Overtime, we’ve become more used to foods that are less sweet.
  • Use natural sweeteners, like honey and maple instead. These are a little more expensive than regular sugar, but they add some health benefits.
  • Cut it out. I’ve kicked my daily soda pop habit as well as my tablespoon of sugar in my coffee. I drink it unsweetened now. I NEVER thought I would do that, but I have. You can, too.
If you’re looking for some help with school lunches, too, check out Real Lunches, Real Easy [22] from 100 Days of Real Food. It’s packed with all you need to know to prepare 6 weeks of rotating menus for school lunches. It’s only available for one more week.

DIY

How to Make Snacking Healthier (Plus 20 Healthy Snack Ideas for Kids) - Tips and tricks for reducing sugar, increasing fresh produce, and making more things homemade.

Spiced Pumpkin Bread [23]

A nice transition to healthier snacking is to make your own. It’s not terribly time-consuming, and once you find some favorite recipes, you can make a bunch and freeze them to enjoy throughout the week or month.

While I would love to buy everything organic, whole-grain, perfect-in-its-natural-state, the reality is that time and budget don’t always allow me to do so. I am not going to feed my kids a perfect diet. I’m only striving for better than last year, or even yesterday.

Making homemade helps me close the gap between the ideal diet and the overly-processed one. I still use sugar and white flour, but my baked goods are a lot better than Twinkies.

If you’re looking for some ideas for exactly WHAT to feed your kids, check out these ideas:

How to Make Snacking Healthier (Plus 20 Healthy Snack Ideas for Kids) - Tips and tricks for reducing sugar, increasing fresh produce, and making more things homemade.

Healthy Snacks for Kids

  1. Cut fruit like apples, oranges, melon, grapefruit [24], and pears
  2. Fruit kids can peel themselves or eat whole like bananas, clementines, kiwi, grapes, peaches, plums, nectarines, and berries
  3. Fruit- or greens-based smoothie – Build a smoothie station [25] to make it easy.
  4. Applesauce – try homemade [26]; it’s easier than you think!
  5. Cheese sticks – Buy your own for lower pricing and look for RBST-free cheese for a healthier choice.
  6. Rice cake or whole grain toast with sunbutter or nut butter or DIY Flavored Cream Cheese [27]
  7. Homemade granola or cereal bars – Cocoa Cashew Apricot Bites [15]Coconut Millet Snack Bars [28] and Kitchen Stewardship’s Granola Bars [29] are all tasty.
  8. Fruit salad, like Monkey Salad [30]
  9. Homemade juices [31]
  10. Homemade popsicles [32]
  11. Yogurt drizzled with honey or maple syrup or topped with fruit or a granola parfait [33]
  12. Homemade Popcorn – We use an air popper to avoid commercial microwave popcorn. You can also try these methods for stove top and paperbag popcorn [34].
  13. Hummus [35] or Healthier Spinach Dip [36] with veggie dippers [37]
  14. Nuts, seeds, and dried fruit – We like Maple-spiced seeds and nuts [38] and Nut-Free Monkey Munch Trail Mix [39]
  15. Easy baked goods like Spiced Pear Cake [40] and Cinnamon Apple Oat Cakes [41]
  16. Waffles or pancakes  – Freeze breakfast leftovers like Cinnamon Zucchini Waffles [42] or Multi-Grain Blueberry Pancakes [43]. They thaw quickly for great afternoon snacking.
  17. Homemade pretzels – Bake up Whole Wheat Soft Pretzels [44] or Garlic Herb Pretzels [45]. Be sure to offer some of these pretzel toppings and dips [46].
  18. Homebaked muffins – Try these Carrot Muffins [47] or keep some of this muffin mix on hand so you can make whatever flavors you like.
  19. Homemade crackers – These beat the box. No preservatives or artificial dyes. Try Cheddar Coins [48] or Aimee’s Fruit and Nut Crisps [49].
  20. Wholesome Energy Bars [50]

How to Make Snacking Healthier (Plus 20 Healthy Snack Ideas for Kids) - Tips and tricks for reducing sugar, increasing fresh produce, and making more things homemade.This post is part of a larger series on how to improve your family’s diet. [4] Next week, we’ll be talking about how to increase the veg at your house. [51]

How do YOU make snacks healthy at your house?


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[3] my free seasonal newsletter: http://eepurl.com/q47Vb

[4] improve your family’s diet: http://lifeasmom.com/2014/01/how-to-improve-your-familys-diet.html

[5] Salt, Sugar, Fat by Michael Moss: http://www.amazon.com/gp/product/1400069807/ref=as_li_ss_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1400069807&linkCode=as2&tag=oflwtf-20

[6] the Dirty Dozen: http://www.ewg.org/foodnews/

[7] Cut apple slices : http://goodcheapeats.com/2010/07/how-bout-them-apple-slices/

[8] carrot sticks: http://goodcheapeats.com/2009/05/recovering-lost-art-of-carrot-stick/

[9] Caesar Salad: http://goodcheapeats.com/2013/03/poormans-chicken-caesar-salad/

[10] Prep vegetables for the week: http://lifeasmom.com/2013/10/prep-vegetables-for-the-week.html

[11] Making a salad bar in advance: http://goodcheapeats.com/2012/06/serve-a-salad-bar-for-a-cool-summer-supper-a-salad-bar-checklist/

[12] Spring Produce: http://lifeasmom.com/2013/03/eat-well-and-spend-less-with-spring-produce.html

[13] Summer Produce: http://lifeasmom.com/2012/07/eat-well-and-spend-less-with-summer-produce.html

[14] Fall and Winter Produce: http://lifeasmom.com/2012/09/78-ways-to-enjoy-fall-produce-ultimate-recipe-swap.html

[15] Image: http://goodcheapeats.com/2013/05/cocoa-apricot-cashew-bites/

[16] Sugar doesn’t have a lot going for it: http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/dangers-of-sugar_b_3658061.html

[17] tooth decay: http://www.telegraph.co.uk/science/science-news/10507091/Cut-sugar-intake-to-5-teaspoons-a-day-scientists-urge.html

[18] hidden and not-so-hidden sugar: http://parentables.howstuffworks.com/health-wellness/kids-consuming-twice-much-sugar-they-should.html

[19] I went sugar-free: http://goodcheapeats.com/2013/03/what-i-learned-from-the-whole-30/

[20] the recommended limit of sugar: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp

[21] Average Americans consume: http://yalehealth.yale.edu/sugardetective

[22] Real Lunches, Real Easy: https://www.e-junkie.com/ecom/gb.php?cl=206718&c=ib&aff=107891%22%20target=%22ejejcsingle

[23] Spiced Pumpkin Bread: http://lifeasmom.com/2010/09/spiced-pumpkin-bread-other-pumpkin-recipes-ultimate-recipe-swap.html

[24] grapefruit: http://goodcheapeats.com/2010/04/cutting-grapefruit-sections/

[25] a smoothie station: http://goodcheapeats.com/2012/08/build-a-smoothie-station-make-ahead-and-freeze/

[26] homemade: http://goodcheapeats.com/2010/02/crockpot-applesauce/

[27] DIY Flavored Cream Cheese: http://goodcheapeats.com/2013/09/flavored-cream-cheese/

[28] Coconut Millet Snack Bars: http://goodcheapeats.com/2012/06/coconut-millet-snack-bars/

[29] Kitchen Stewardship’s Granola Bars: http://www.kitchenstewardship.com/2012/08/03/ks-healthy-granola-bar-recipe-classic/

[30] Monkey Salad: http://goodcheapeats.com/2013/02/monkey-salad/

[31] Homemade juices: http://goodcheapeats.com/2013/09/autumn-pick-me-up-a-perfect-juice-for-fall/

[32] Homemade popsicles: http://lifeasmom.com/2013/06/summer-fun-make-homemade-popsicles.html

[33] a granola parfait: http://goodcheapeats.com/2011/03/maple-yogurt-parfait/

[34] stove top and paperbag popcorn: http://lifeasmom.com/2012/08/easy-homemade-popcorn-ultimate-recipe-swap-afterschool-snacks.html

[35] Hummus: http://lifeasmom.com/2011/09/homemade-garlic-lime-hummus-urs-5-ingredients-or-less.html

[36] Healthier Spinach Dip: http://goodcheapeats.com/2010/11/healthier-spinach-dip-healthy-holiday-appetizers/

[37] veggie dippers: http://goodcheapeats.com/2009/11/super-easy-veggie-tray/

[38] Maple-spiced seeds and nuts: http://lifeasmom.com/2011/11/maple-spiced-pepitas-and-almonds-urs-appetizers.html

[39] Nut-Free Monkey Munch Trail Mix: http://goodcheapeats.com/2013/10/nut-free-monkey-munch-trail-mix/

[40] Spiced Pear Cake: http://lifeasmom.com/2011/10/10-frugal-fall-snacks-for-hungry-kids-recipe-spiced-pear-cake.html

[41] Cinnamon Apple Oat Cakes: http://lifeasmom.com/2012/03/cinnamon-apple-oat-cakes-urs-grains.html

[42] Cinnamon Zucchini Waffles: http://lifeasmom.com/2011/08/cinnamon-zucchini-waffles-urs-zucchini.html

[43] Multi-Grain Blueberry Pancakes: http://goodcheapeats.com/2009/11/multi-grain-blueberry-pancakes/

[44] Whole Wheat Soft Pretzels: http://goodcheapeats.com/2011/03/whole-wheat-soft-pretzels-easter/

[45] Garlic Herb Pretzels: http://lifeasmom.com/2013/03/garlic-herb-pretzels.html

[46] pretzel toppings and dips: http://goodcheapeats.com/2012/04/enjoy-homemade-pretzels-in-lots-of-fun-ways/

[47] Carrot Muffins: http://lifeasmom.com/2010/03/ultimate-recipe-swap-baked-goods-2.html

[48] Cheddar Coins: http://goodcheapeats.com/2010/09/cheddar-coins-aka-healthy-cheez-its/

[49] Aimee’s Fruit and Nut Crisps: http://www.simplebites.net/homemade-fruit-nut-crisps/

[50] Wholesome Energy Bars: http://goodcheapeats.com/2013/02/wholesome-energy-bars/

[51] how to increase the veg at your house.: http://lifeasmom.com/2014/01/how-to-get-your-kids-to-eat-more-vegetables.html

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