Summer Snacks

Eating Well With Kim • May-June 2011

Schedules change in the summer and many times that means fewer scheduled meals which can lead to increased snacking. Personally, I think snacks are great but they need to be nutritious since they can account for over 20 percent of the daily calories for some children. Save the sweet treats for a treat and serve up some of these healthy snacks anytime of the year.

• Fresh fruit: This is an obvious choice because it usually comes ready to eat and is loaded with vitamins and minerals as well as fiber. To make it extra special, make a yogurt dip to go with fruit slices. Take a lowfat vanilla yogurt and add some strawberry jam or a touch of brown sugar.

Also remember to try dried fruit. For example, my son does not like fresh cherries but loves dried cherries. Either way he is getting cherries.

• Vegetables and dip: Carrots, celery, cucumbers, garden peas and edamame are some that frequent my “kid cooler.”

• Squeeze yogurt:  My kids do like what they see on TV or what other kids bring to the pool or school. The solution to this one is to purchase the all-natural brands without artificial colors. Yoplait Kids uses beet juice as a natural coloring instead of artificial coloring.

• Cheese sticks: Part-skim mozzarella cheese sticks provide a good-quality protein with little saturated fat.

• Granola bars: Look for granola and granola bars without partially hydrogenated oil and 1.5 grams of saturated fat or less.

• Whole grain crackers: Look at the ingredient list for whole grain to be the first ingredient. I have recently found whole wheat Wheat Thins at the store—yay!

• Make-your-own trail mix: You can still add chocolate pieces (although they melt at the pool unless they’re stored in a good cooler) but you control the amount.

• Nuts and seeds: These are great nutrient- and calorie-rich snacks.