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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 ? Make the snacks you serve healthy as well as tasty.
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  even more.
I’m slowly working my way through Salt, Sugar, Fat by Michael Moss , 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
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.
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 .)
Cut apple slices and carrot sticks  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 , which when made at home, is pretty good for you, all things considered.
Prep vegetables for the week  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  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.
Sugar doesn’t have a lot going for it . It contributes to heart disease, obesity, tooth decay , 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 .
I went sugar-free  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  for women is 5 to 6 teaspoons per day, you can guess that I was far exceeding that amount every day. Average Americans consume  between 22 (for adults) and 34 (for teens) of sugar a day!
Clearly we need to cut it down.
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:
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 improve your family’s diet: http://lifeasmom.com/2014/01/how-to-improve-your-familys-diet.html
 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
 the Dirty Dozen: http://www.ewg.org/foodnews/
 Cut apple slices : http://goodcheapeats.com/2010/07/how-bout-them-apple-slices/
 carrot sticks: http://goodcheapeats.com/2009/05/recovering-lost-art-of-carrot-stick/
 Caesar Salad: http://goodcheapeats.com/2013/03/poormans-chicken-caesar-salad/
 Prep vegetables for the week: http://lifeasmom.com/2013/10/prep-vegetables-for-the-week.html
 Making a salad bar in advance: http://goodcheapeats.com/2012/06/serve-a-salad-bar-for-a-cool-summer-supper-a-salad-bar-checklist/
 Spring Produce: http://lifeasmom.com/2013/03/eat-well-and-spend-less-with-spring-produce.html
 Summer Produce: http://lifeasmom.com/2012/07/eat-well-and-spend-less-with-summer-produce.html
 Fall and Winter Produce: http://lifeasmom.com/2012/09/78-ways-to-enjoy-fall-produce-ultimate-recipe-swap.html
 Image: http://goodcheapeats.com/2013/05/cocoa-apricot-cashew-bites/
 Sugar doesn’t have a lot going for it: http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/dangers-of-sugar_b_3658061.html
 tooth decay: http://www.telegraph.co.uk/science/science-news/10507091/Cut-sugar-intake-to-5-teaspoons-a-day-scientists-urge.html
 hidden and not-so-hidden sugar: http://parentables.howstuffworks.com/health-wellness/kids-consuming-twice-much-sugar-they-should.html
 I went sugar-free: http://goodcheapeats.com/2013/03/what-i-learned-from-the-whole-30/
 the recommended limit of sugar: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp
 Average Americans consume: http://yalehealth.yale.edu/sugardetective
 Real Lunches, Real Easy: https://www.e-junkie.com/ecom/gb.php?cl=206718&c=ib&aff=107891%22%20target=%22ejejcsingle
 Spiced Pumpkin Bread: http://lifeasmom.com/2010/09/spiced-pumpkin-bread-other-pumpkin-recipes-ultimate-recipe-swap.html
 grapefruit: http://goodcheapeats.com/2010/04/cutting-grapefruit-sections/
 a smoothie station: http://goodcheapeats.com/2012/08/build-a-smoothie-station-make-ahead-and-freeze/
 homemade: http://goodcheapeats.com/2010/02/crockpot-applesauce/
 DIY Flavored Cream Cheese: http://goodcheapeats.com/2013/09/flavored-cream-cheese/
 Coconut Millet Snack Bars: http://goodcheapeats.com/2012/06/coconut-millet-snack-bars/
 Kitchen Stewardship’s Granola Bars: http://www.kitchenstewardship.com/2012/08/03/ks-healthy-granola-bar-recipe-classic/
 Monkey Salad: http://goodcheapeats.com/2013/02/monkey-salad/
 Homemade juices: http://goodcheapeats.com/2013/09/autumn-pick-me-up-a-perfect-juice-for-fall/
 Homemade popsicles: http://lifeasmom.com/2013/06/summer-fun-make-homemade-popsicles.html
 a granola parfait: http://goodcheapeats.com/2011/03/maple-yogurt-parfait/
 stove top and paperbag popcorn: http://lifeasmom.com/2012/08/easy-homemade-popcorn-ultimate-recipe-swap-afterschool-snacks.html
 Hummus: http://lifeasmom.com/2011/09/homemade-garlic-lime-hummus-urs-5-ingredients-or-less.html
 Healthier Spinach Dip: http://goodcheapeats.com/2010/11/healthier-spinach-dip-healthy-holiday-appetizers/
 veggie dippers: http://goodcheapeats.com/2009/11/super-easy-veggie-tray/
 Maple-spiced seeds and nuts: http://lifeasmom.com/2011/11/maple-spiced-pepitas-and-almonds-urs-appetizers.html
 Nut-Free Monkey Munch Trail Mix: http://goodcheapeats.com/2013/10/nut-free-monkey-munch-trail-mix/
 Spiced Pear Cake: http://lifeasmom.com/2011/10/10-frugal-fall-snacks-for-hungry-kids-recipe-spiced-pear-cake.html
 Cinnamon Apple Oat Cakes: http://lifeasmom.com/2012/03/cinnamon-apple-oat-cakes-urs-grains.html
 Cinnamon Zucchini Waffles: http://lifeasmom.com/2011/08/cinnamon-zucchini-waffles-urs-zucchini.html
 Multi-Grain Blueberry Pancakes: http://goodcheapeats.com/2009/11/multi-grain-blueberry-pancakes/
 Whole Wheat Soft Pretzels: http://goodcheapeats.com/2011/03/whole-wheat-soft-pretzels-easter/
 Garlic Herb Pretzels: http://lifeasmom.com/2013/03/garlic-herb-pretzels.html
 pretzel toppings and dips: http://goodcheapeats.com/2012/04/enjoy-homemade-pretzels-in-lots-of-fun-ways/
 Carrot Muffins: http://lifeasmom.com/2010/03/ultimate-recipe-swap-baked-goods-2.html
 Cheddar Coins: http://goodcheapeats.com/2010/09/cheddar-coins-aka-healthy-cheez-its/
 Aimee’s Fruit and Nut Crisps: http://www.simplebites.net/homemade-fruit-nut-crisps/
 Wholesome Energy Bars: http://goodcheapeats.com/2013/02/wholesome-energy-bars/
 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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