Healthy snacking is a way to meet nutrition requirements and to satisfy hunger between meals. Children and adolescents need nutritious snacks to provide essential nutrients to promote optimal growth, development and health. Healthy snacks should be nutritious foods that provide some energy (calories) but are also full of vitamins, minerals, antioxidants and fiber. The best snack choices will have a good source of protein and fiber. The protein and fiber will help contribute to overall health, but these are the components of our foods that are proven to satisfy us for a much longer period of time.
Foods we call “junk” foods tend to be high in calories from fat and sugar but low in the good stuff like vitamins, minerals and fiber. They will provide a temporary boost in energy; however, will only last a short while and will often result in feelings of irritability, tiredness, and moodiness. The extra calories in the foods often contribute to weight gain because they are in addition or in excess of the energy our bodies use in a day.
Many people tend to snack on these foods because they are convenient. Remember though, a well planned snack can be both convenient and nutritious. Another reason we tend to snack on “junk” foods is that the nutritional quality of our overall food intake may be poor resulting in cravings for fat and sugar laden foods. Going long periods of time between meals or skipping meals can lead to cravings for these foods and a tendency to choose convenience foods. Other people tend to be grazers or emotional eaters and rely on food for comfort. Triggers in our environment, such as commercials and pictures, may lead us to the kitchen pantry, however if you drink water and wait 10-15 minutes, one will realize they are not truly hungry.
- Low fat and lower sugar yogurt with fresh fruit for fiber
- Trail mix with dried fruit and a variety of nuts/seeds
- Raw vegetables such as broccoli, carrots, zucchini, red and yellow bell peppers, and snap peas dipped in hummus or bean dip
- English muffin with low fat cheese
- Fresh fruit (apple or banana) and/or vegetable (celery) with peanut butter
- Fruit smoothie made with skim milk or non-fat yogurt, fresh or frozen fruit and ice as needed (add a few vegetables for an extra kick of fiber and nutrients)
- Baked apples with cinnamon
- Fruit kabobs
- Small bowl of oatmeal with small amount of pecans, walnuts or other nut
For optimal health and wellbeing, eat three balanced meals every day and use snacks to obtain additional nutrients and satisfy hunger as needed between meals.