Most children eat at least one snack per day. Many of the most commonly offered  snacks have less nutritional value than meals. However you have to know that snacks  can  enhance your child’s overall healthy eating plan.

How to use snacks to support your child’s healthy eating plan.

Increase fruits and vegetable intake during snack time :  Most children do not eat the recommended amount of fruits and vegetables. Take advantage of snack to increase access  and exposure to these nutrient rich foods. You can pair them with  dairy products  ( grapes and cheese) or lean protein ( peanut butter and celery ) or whole grain cereals and bread ( banana sandwich on whole grain bread).

Avoid processed foods and added sugars : These are foods made in factories and sold in boxes and bags. They do not  have a lot of nutrients and the sugar and salt content is usually high.

Keep a range of healthy foods  handy : Make healthy foods readily available. Such foods include :

• raw vegetables
• fruits
• yogurt dip
• cheese sticks

Teach your child to eat a rainbow of colors : Makes your child’s  food attractive by arranging his food to show the beauty of fresh brightly colored foods.

Healthy snack ideas for families

Fresh fruits : These include :

• apples, bananas , peaches, nectarines
• strawberry, grapes ( cut into half for younger kids)
• cherries , plums ( sliced or pitted )
• orange of grapefruit sections

Dried fruits : Died fruits such as :

• dates,  prunes
• raisins, cranberries
• apples, apricots, peaches

Vegetables : These include the following :

• carrot and celery sticks
• grapes and cherry tomatoes
• fresh or frozen corn and peas
• bell pepper strips ( red, yellow , orange and green)
• avocado chunks or slices
• sliced cucumbers

Diary product : Diary products  such as :

• low sugar yogurt
• cottage cheese
• cow milk or non dairy milk
• sliced, grated or diced cheese

Lean protein : These include foods such as :

• hard boiled eggs
• cooked tofu cubes or tofu dips
• fish ( canned tuna, salmon, sardines and white fish)
• peanut butter or other nut  butters spread on whole grain bread or crackers
• hummus spread  or edamame beans or chickpeas

Bread and cereal : These include :

• whole grain crackers
• rice cakes
• whole wheat bread
• whole grain tortilla bread
• whole grain crackers
• whole grain dry cereal
• whole grain pitas and cereal
• air popped pocorn