Big A started soccer back in September and the after game snack frenzy has begun.  The coach told all of the parents, who get assigned snack duty, to keep the snacks healthy.  But that hasn’t stopped the cookies, cupcakes and other not-so-nutritious fare from being chosen as snacks.

I recently went to an educational session at the American Dietetic Association’s Food and Nutrition Conference and Expo on how to feed active kids.  The experts offered up advice on what constitutes a good post-game snack, so I just had to share.

The why behind it

I think it’s important to consider the making of a good post-game snack from a physiological point of view.  First off, these recommendations are for children who work hard for a period of time.  With soccer, Big A runs almost the entire hour so I consider that high activity — maybe not the same as an endurance athlete but hard work for a 5 year old!

Most after game snacks should be eaten 30 minutes after game time and the goal is to help tired muscles recover.  Children who stay active most of the game (and practice) are likely to have glycogen stores (carbs stored in muscles used for energy) that are somewhat depleted — and it’s a good idea to replace them. 

So carbohydrate-rich snacks are good choices along with a little protein is to aid muscle repair and stimulate new tissue. 

Here are 5 snacks that fit the bill:

1. Bagels or graham crackers with peanut butter

2. Fruit (great for young kids that may not be working as hard)

3. Trail mix

4. Animal crackers/granola bars

5. Fruit smoothies/100% juice packs/low fat yogurt sticks

Timing matters too.  If the game is close to mealtime, like lunch or dinner, some juice or fruit is perfect followed by a balanced meal.  A bigger snack is a good idea when the main meal is a couple hours away.

Sally from Real Mom Nutrition, has been crusading for healthier snacks after her kid’s games — some great conversations going on over there. 

Here’s my take on it: While there’s a time and a place for treats like cookies and cupcakes, after games isn’t one of them.  These items are too high in fat and not ideal for recovery.  They also teach kids to associate such foods (and expect them!) after-game time which is not so smart. 

What kind of snacks are your kids getting post-game time?  Has this been an issue for you?

Lately my (almost) 3 year-old has been whining for food and drink constantly. When she gets up in the morning or after a nap she asks for “milky.” When it’s mealtime she screams for “apple juice!” And lately she wants a waffle pretty much all day long.

It can seem harmless to give a child the food they ask for, especially when it’s nutritious. And for those dealing with picky eaters, the temptation to give in is even greater (they finally want to eat!). But giving children the food they want, when they want it, has real consequences every mom should know about.

Here are 5 reasons you might want to rethink those in-between-meal food handouts:

1. It crosses the division of responsibility: If you’ve been reading my blog for a while you’re familiar with Ellyn Satter’s Division of Responsibility of feeding – parents decide the “when,” “what” and “where” of feeding and children decide the “whether” and “how much” of eating.

When your children take over what they eat, they are taking over your job. And when you restrict or overly encourage their eating, you are taking over their job. The bottom line is young children have no idea how to plan well-balance meals but they are masters at regulating their food intake.

2. They can become grazers: When a child is constantly eating all day long, they are less likely to be hungry at mealtime. This can easily translate into poor behavior and less food intake at the kitchen table. For more on planned meal and snacks see Why Children and Parents Thrive on Planned Mealtimes.

Studies show that children who eat regular meals have better diets than those who don’t. Think about it. Do you eat better when you are grabbing food here and there or when you are sitting down to regular meals?

3. Children learn to eat for reasons other than hunger: I’ve noticed that when my daughter is really bored she’ll come to me for food handouts. I simply remind her that her next meal is coming soon. And I always inform her that she can have that particular food another time.

This isn’t about forbidding certain foods (which is a bad idea), it’s about maintaining structure with eating. The goal is to keep feeding separate from emotions like boredom, frustration and sadness. This way, kids learn to deal with life’s ups and downs without using food. After all, studies show that overweight children eat in the absence of hunger more than normal weight children.

4. Kids don’t always know what they want: My daughter will often ask for one thing to eat and even yell “no” to what I serve her. Then after she realizes this is it for the meal, I see her chowing it down saying that it’s “yummy.” As children get older they will be able to choose snacks on their own, but when they are young it’s more than they can handle

Instead, I give her a say in the matter by asking her to choose between two items (like between a waffle or cereal for breakfast). This way, she feels like she has more control over what she’s eating even though I’m still in charge.

5. Liquid calories can displace other nutritious foods: Kids will often ask for drinks, like milk, juice or sweetened beverages, instead of water. A recent study published in Infant, Child, & Adolescent Nutrition describes how milk-drinking toddlers became iron deficient by over-consuming milk. While milk and juice can play important roles in the diet, too much can displace other nutritious foods and can even cause nutrition deficiencies.

It’s a good rule of thumb to encourage water as the thirst-quencher between meals (water is an always-okay food handout). On the other hand, make juice and milk a regular part of meals and snacks. Offer juice once a day and milk 2-3 times depending on their age.

Do you have to be food nazi? None of this means you need to be ultra strict about what your kids eat and when. There are times when I’ll give my daughter what she asks for especially when it’s close to snack or mealtime. When she asked for a food item more than usual, I make sure to give it to her for one of her mealtimes.

I simply discourage eating between meals and snacks which come so frequently anyhow (every 2-3 hours). My response to her requests are “you’ll get it at your snack later.” And there are always exceptions like parties and get-togethers where food is all around. I would never exclude her from trying the different items like all the other kids and adults.

I believe providing children with structure at home frees them up to do their job of listening to their hunger and fullness signals. And hopefully they’ll keep doing it for the rest of their lives.

References

Child of Mine: Feeding with Love and Good Sense by Ellyn Satter, MS, RD

Bond SA. Excessive cow’s milk consumption and iron deficiency in toddlers. Infant, Child and Adolescent Nutrition, Vol. 1, No. 3, 133-139 (2009)

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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Dinner is only a couple of hours away but that doesn’t stop your kids from hounding you for some food, milk or juice. You can’t remember the last time they ate. Did they snack? You’re unsure because they’ve been grazing all day long. So you give them what they want and are disappointed when they only take two bites of dinner.

Having consistent meals and snacks goes a long way towards solving family food dilemmas. Here are 5 reasons your family will benefit from having regular meals and snacks without food in between.

1. It helps parents provide variety: As the parent, you are the decision maker when it comes to what, when and where your child eats. Having regular meal and snack times better equips you to feed your child all the nutrients they need to grow and thrive.

For example, when I offer my daughter a snack between meals I know what she had for breakfast and what she’ll have for lunch and dinner. This helps me offer her an appropriate snack. If it’s bean burritos for dinner I offer her veggies and dip. If she doesn’t have dairy for lunch I serve whole wheat crackers with cheese. So instead of making decisions on the fly, I have a flexible plan to ensure I’m offering her a variety of food.

2. It helps kids regulate their hunger: Ellyn Satter, MS, RD, author of several childhood nutrition books, explains how offering children food every 2-3 hours helps regulate their hunger. Balanced snacks, better thought of as mini meals, help children get from one meal to the next without getting too hungry or being too full.

Satter says that balanced mini meals are best when they contain all three of the macronutrients: protein, carbohydrate and fat. This combination helps satisfy little ones and holds their hunger for longer periods. For example, cheese and crackers provides protein, carbs and fat as does veggies dipped in hummus. Look for an upcoming post on how to plan appropriate snacks.

3. It helps solve the “mom can I have” problem: It’s in most children’s nature to try to take over your job of what and when to eat. They will try to get the food and drinks they like whenever they can get it. The problem with this strategy is kids don’t know how to plan their meals (yet). While it’s their job to decide how much to eat of what you offer them, it’s not wise to put them in charge of mealtime choices.

Having planned meals and snacks gives you the perfect response to their requests. You can say that their next meal or snack is coming real soon. And when they request a particular food you can tell them you’ll keep that in mind for future meals. Remind them that it’s your job to decide when and where they eat and they can decide whether or not to eat it.

4. It makes dinner more enjoyable: When my daughter constantly grazes before dinner she’d rather be anywhere then the dinner table. Sometimes I let this go, especially when we go to afternoon parties or visit her grandparents. My goal is to give her a snack at least 2 hours before dinner so she shows up to the table with an appetite.

When young children come to dinner hungry, but not ravenous, they are more likely to eat at least some of what is offered. They also behave better when they aren’t starved or already full.

5. It helps fight obesity? In one of Ellyn Satter’s most recent books, Your Child’s Weight: Helping without Harming, she explains how a lack of consistent meals is a possible contributor to childhood obesity. She says parents who are more laid back with feeding, and don’t offer regular meals and snacks, bring about feelings of food insecurity in their children. So kids overeat when they have access to food because they can’t count on reliable meals. But when children are offered a variety of food at consistent and frequent intervals, they are better able to regulate their hunger and get what they need.

When you think about it, it’s hard to get full and satisfied when you graze on food vs. sitting down to a balanced meal. Having regular meals and snacks may take a lot of planning, but the pay off is well worth it.

Subscribe to Raise Healthy Eaters for more tips on how best to feed your family.