There’s been a lot of news recently about the growing snack habits of kids – and most of it is negative. A recent study published in Health Affairs found that snacking in U.S. children has not only increased from 1989 to 2006, but accounts for more than 27% of total calories (up to 3 snacks per day).

Now this wouldn’t be so bad if kids were snacking on a variety of food. Instead, snacks mainly consist of salty snacks, candy, desserts and sweetened beverages.

So recent news stories have added snacking to the long list of childhood obesity culprits. But I would hate to see parents make unnecessary changes because all types of snacking have been lumped into one negative stereotype.

So let’s look into what type of snacking is good for kids (and not so good).

Bad Snacking

When my daughter starting eating finger foods before turning one, I remember the afternoon snack fests. All the moms in my playgroup would bring a variety of snack foods – goldfish, crackers, pretzels and animal crackers (me too). Many of the kids would carry the little snack container and feast away. I didn’t think much about it until my daughter started to refuse dinner.

Bad snacking almost always consists mainly of “snack” type foods. While I have no problem with kids eating these foods some of the time, they fail as good snacks for two good reasons. First, they do a poor job of filling little bellies up for long. And second, they don’t help fill kids’ nutrition gaps, which is an important role of snacks.

The bad type of snacking also follows the “grazing model” of eating. This is where children get snacks in a bowl where they can just pick at it as they wish. For older children the equivalent would be letting them go freely into the pantry and picking out snacks anytime they want. (For more on this, see 5 Reasons Moms Should Rethink Food Handouts.)

Both of these snack habits, eating mainly snack-type foods and grazing, fail to help children manage their hunger. They never really fill up, and never really get hungry, so they are more likely to get more, or less, food than they need.

Good Snacking

So after making the realization with my daughter early on, I made some changes to her snack habits. Like her main meals, I began serving her snacks in her highchair. When we were on the go I tried my best to stop, sit somewhere and enjoy the food without distraction. Of course, at parties and play dates we would both graze, but that was more the exception than the rule.

So good snacking is the opposite of bad snacking. There is structure to it. That means eating at the table or some designated place. There is timing to it. Trying to get it right between meals so hunger is managed nicely. And there is nutrition to it. Make nutritious and tasty snacks that fill kids up.

In her books, Ellyn Satter calls snacks “mini-meals” which is how I’ve come to think of them. That means they consist of a couple of different food groups with a combination of protein, carbohydrates and fat. This might be whole wheat crackers and a cheese stick or apple slices with peanut butter or carrots with hummus or yogurt with almond slices. (For more on this, see Top Ten Nutritious Snack Combination for Kids.)

But other, less often times, it is goldfish, animal crackers or some snacky type of food. For example, once a week I plan my daughter’s midmorning or afternoon snack with a trip to the grocery store where she gets a free cookie (she calls it the “cookie store,” thanks Vons!).

And research suggests that more frequent eating occasions can be better for children. A recent review published in Critical Reviews in Food Science and Nutrition reveals that infrequent meals and snacks (including skipping meals) is associated with excess weight in children.

How to break bad habits

A recent article in the New York Times discussed how snacking in school-aged children has gotten out of hand. With all the activities kids have these days, parents are equipped with snack foods that can be consumed by kids in a moment’s notice. Some parents quoted in the article say they aren’t sure how to stop bad habits like the afternoon trip to the vending machine.

I think it’s important to talk to kids about their snack habits and what you plan to do about them. Tell them you want to better plan their snacks so they are timed around the main meals. Tell them you want more nutritious eating but will be sure to still include their favorites.

But more than anything, let them know that you are in charge of what is served at meal time. They may not like it at first, but once they know you are serious they will accept it.

So what are your kids’ snacking habits? Having any challenges? Are snacks away from home a major problem?

References

Piernas C, Popkin BM. Trends in snacking amount U.S. children. Health Aff. 2010 Mar-Apr;29(3):398-404.

Koletzko B, Toschke AM. Meal patterns and frequencies: do they affect body weight in children and adolescents? Crit Rev Food Sci Nutr. Feb;50(2):100-5.

Over the past couple of months I’ve heard about Kale Chips from various people.  And because I am a roasted-veggie convert (see Broccoli Parmesan and Pamesan Crusted Asparagus) I thought I’d give them a try.

I got this one from All Recipes but it’s very simple.  Just rinse the kale and break off into little pieces, toss in olive oil, sprinkle with seasoned salt and put in the oven (350) for 10-15 minutes.

I loved the crunchy texture and overall the taste was good despite being a tad well done (should of done 10 minutes instead of 15).  My 10-month old ate them willingly while my daughter said “no thank you.” She’s such a polite picky eater.

Kale is high in nutrients including vitamins A and C, so they make an excellent replacement for chips or other snack foods.

Anyone else ever tried to make these?

I think it’s safe to say that roasting vegetables with olive oil and Parmesan = yummy. I don’t think I’ll steam again! I got this recipe off Julie Negrin’s blog, a nutritionist and cooking instructor. Her specialty is teaching kids how to cook. I’m going to have her on for my “getting kids to eat” series. She knows how to get kids cooking (and eating) whole foods.

But back to the recipe. It’s really easy and delicious. Unfortunately my daughter wasn’t willing to try it like she did the broccoli parmesan. But I’ll keep making it. If you make it let me know how it turns out.

Ingredients
1 pound green (or white) asparagus stalks, ends cut off
1-2 tablespoons extra-virgin olive oil
Zest of ½ lemon (zest is finely grated lemon peel – it’s best to grate with a microplane)
2 teaspoons freshly squeezed lemon juice
1/3 cup grated parmesan
¼ teaspoon kosher or sea salt

Preheat oven to 425°F. Line a baking sheet with foil or parchment paper. Arrange asparagus on baking sheet. Whisk olive oil, lemon zest, and lemon juice in small bowl and pour over asparagus. Toss asparagus stalks gently to coat. Spread asparagus in a single layer. Sprinkle parmesan and salt evenly over stalks. Roast until asparagus is tender, stirring occasionally, for about 15 minutes.

Preparation time: 30 minutes
Serves 2-4

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Okay…this vegetable isn’t just for kids. But I’m adding this section to my meal ideas because I’m on a mission. I want to make the most rewarding and tasty vegetables for my family. And this one was good.

I got the recipe off The Food Network but an exact recipe is hardly needed. Just toss cut-up broccoli in some olive oil and sprinkle with salt and pepper. Roast in the oven (400 degrees) for 10 minutes, add the Parmesan cheese, and cook for another ten. When it’s done, sprinkle with the juice of a lemon.

My 3-year old rarely tries newly prepared vegetables but lately I’ve noticed a change in her. When I first offered her the broccoli she said no. I happily ate them but then asked her, one last time, if she wanted to eat one before I finished them off. She said yes and had four pieces!! I could tell she was very proud of herself. I guess creating “scarcity” (or chowing  down in front of her) worked.

I like that these are crispy — a nice change for broccoli. And even though I loved the flavor, next time I’ll add some garlic. Because my daughter seems more receptive to new foods earlier in the day, I’m going to keep trying veggies at her our afternoon snack when we are usually home.

If you have some tasty ways to make vegetables for your kids — and want to let fellow parents know about it — let me know!

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Last week I tried another recipe from the Fix-It and Enjoy-It Healthy Cookbook I reviewed last week.  I love sweet potatoes and my daughter loves fries so it sounded perfect.  Unfortunately, it was one of those nights she wasn’t interested in dinner so she didn’t even try them (even though I had her help me in the kitchen!). 

I think the fries turned out well except they were a little underdone.  The recipe calls for 30 minutes but I should have left them in longer for a crisper finish.  Next time I’ll try brushing the potato wedges with olive oil instead of using the spray.

Healthy Sweet Potato Fries
Makes: 4 servings
Prep time: 15 minutes
Baking time: 30 minutes

Ingredients
Olive oil cooking spray
2 large sweet potatoes peeled and cut into wedges
¼ tsp salt
¼ tsp black pepper
Oregano, thyme, rosemary, garlic powder, optional

1. Preheat oven to 400
2. Coat baking sheet with organic olive oil cooking spray.
3. Arrange potato wedges on baking sheet in a single layer. Coat with cooking spray.
4. Sprinkle potatoes with salt, pepper and any additional optional seasoning of your choice,
5. Roast 30 minutes, or until tender or golden brown.

“Reprinted from Fix-It and Enjoy-It Healthy Cookbook. Copyright by Good Books (www.GoodBooks.com). Used by permission. All rights reserved.”

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Last week I wrote about the importance of providing children with regular meals and snacks. Now it’s time to discuss the making of a healthy snack. Remember, eating between meals not only helps children meet their nutrition needs; it provides a bridge to the next meal.

The goal is to make a snack more like a mini meal. That means including a balance of carbohydrate, protein and fat (who has a meal with just starch or protein?) to help manage hunger and satisfy. So check out the food combinations below – it just might inspire you to come up with your own ideas.

1. Yogurt AND nuts, fruit or cereal. Yogurt is a great food for kids and even better when you add sliced almonds, fresh fruit or whole grain cereal. Look for yogurts with the Live and Active culture seal.

2. Whole wheat crackers AND cheese or peanut butter. One of my favorite cracker brands is Kashi’s TLC Original 7 Grain. It is great with cubed cheddar, a mozzarella cheese stick or even some peanut butter. Remember that peanut butter is a chocking hazard so use with caution and spread thin.

3. Fresh Fruit AND cubed cheese, milk or peanut butter. Fruit is a nutrient-rich snack but it doesn’t contain much fat or protein. Add some cheese, milk or peanut butter to help round it out.

4. Cereal AND milk or soy milk. Cereal doesn’t have to be just for breakfast. It makes an easy-to-prepare snack when combined with milk or a milk alternative (like soy). Look for cereals that are low in sugar with at least a good source of fiber (3 grams per serving)

5. Whole wheat bread or Pita AND deli meat/cheese, tuna or peanut better/jelly. Mini sandwiches make a great in between meal.

6. Raw veggies AND hummus, ranch, guacamole or any yogurt-based dip. Kids love to dip. Try cut up carrots, sugar snap peas, bell pepper or cucumber with your choice of dips. Remember that raw veggies can be choking hazards so if your child is not ready to eat them used steamed veggies or cut them very thin.

7. Muffins or sweet bread made with nuts. If you make your own muffins or sweet bread at home you can modify the recipe to contain extra fruit, less sugar, less fat (with added applesauce) and more nuts. See this banana nut recipe from allrecipes.com – check out the substitutions users made (read the rating comments!)

8. Smoothies. Blend fresh fruit, yogurt, 100% juice and ice to make a refreshing smoothie. See our mom-submitted smoothie recipe.

9. Cookies and milk. Snack time doesn’t always have to be about fruits and vegetables. On occasion, make cookies with added raisins, nuts and oats.

10. Mini Pizzas. Take whole wheat English muffins and top with marinara sauce, grated cheese and any topping (veggies/meat etc). Put in the toaster oven and you have a tasty in-between-meal treat!

Got a snack idea? Let us know about it!

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This is another submission from my dietitian friend Lisa.  Got an easy snack idea for kids?  Let us know…

Smoothies have always been a hit with my kids and it’s a great way to get antioxidant-rich fruits into their diet (as well as calcium and fiber).   They make a filling snack or a quick meal when we are on the go.  
 
-1 cup milk or orange juice (calcium-fortified is good for 4 years and older with higher calcium requirements)
-½ cup yogurt (vanilla works well)
-½ frozen banana (I use frozen for a thicker consistency)
- ¼  cup Fresh fruit in season:  any combination of berries, kiwis, papayas, mangos, peaches or ripe melons.  (I use frozen fruit in the off season for better flavor).  
* For an extra nutrition boost you can try adding:  ¼ cup tofu, 1 T. flaxseed oil, 1 T. peanut butter or 2 T. wheat germ.   

Blend well.  Makes one serving.

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