Veggies for Kids: Healthy Snacks

Here are several thoughtful-yet-practical tips for serving up healthy snacks for kids. They've have been condensed from the Burlington Free Press, where you may read the complete story.

Stick close to nature.

• Fresh fruits and vegetables are some of the best snack choices because they offer strong nutrition value with no additives.
  
• Beyond that, the shorter the ingredients list, the better

• A box of raisins (with one ingredient) vs
  
• Gummy snacks (pear concentrate + three forms of added sugar + partially hydrogenated oil).

• Don't be a purist: If it takes a little ranch dressing to get your child eating fresh veggies, it's a small price to pay.

No more white bread.

• Look for at least 2 grams of fiber per serving of any grain-based product such as bread, cereals or crackers.
  
• When choosing cereal, follow the "3-3-9" rule
• 3 grams of fiber
• no more than 3 grams of fat
• no more than 9 grams of sugar.
  

Be a label reader.

• Avoid trans-fats (usually listed as hydrogenated oils or partially hydrogenated oils)
• Check that other solid fats, including saturated fat and cholesterol, are low.
  
• Avoid added sugars, especially high fructose corn syrup.
  
• For children older than 2, focus on skim or 1 percent-fat dairy products such as milk, cheese and yogurt.

Build "staying power."

• All-carb snacks (crackers, popcorn) don't provide long-lasting fuel. Instead combine "go" (energy) food and "grow" (protein) foods in one snack:
  
• Spread a whole-wheat mini-bagel with cream cheese or natural peanut butter.
  
• Offer whole grain crackers with string cheese.
  

No new-stuff at school.

• Try new things at home first or it's likely they will remain uneaten.
  
• Research say it may take 10-15 exposures to a new food before a child likes a new food.
  

Family food fun.

• Let the kids help because participation means they'll be more open to trying new things.
  
• Let kids choose from a range of healthy options presented by the parents:
  
• different spreads for crackers;
  
• dip for vegetables;
  
• choices for fruit, veggie and cheese skewers;
  
• ingredients for a family trail mix recipe.

• Then make the snacks together.

Easy does it.

• Many processed snacks are designed for grab and go.
  
• For similar convenience, buy inexpensive snack-size plastic containers with lids to keep snacks fresh, uncrushable and convenient.
  
• Have your kids help you measure out servings of corn chips, trail mix and dips at the beginning of each week.
  
• Dedicate a shelf in the pantry and a corner of the fridge to healthy snacks so that kids can easily help themselves.

Avoid a showdown.

• It's best to be clear from an early age where responsibility lies.
  
• Parents: Ensure that healthy foods are available.
  
• Kids: Choose if and how much to eat.
  
• When parents give choices, it should be two or three choices, not 'What do you want to eat?'
• Be flexible. If food becomes a battleground, it becomes harder to try new things.

Be realistic.

• Change doesn't have to come immediately or overnight. Just take baby steps (bites!).
  
• And every once in a while, candy is OK.

VEGGIES for KIDS is a continuing crusade here at A Veggie Venture, a forum for parents wanting to encourage healthful eating habits at home and school. What works for you? What would you like to fix at your own table? Leave a comment, send an e-mail or write your own post -- ideas and links along with kid-tested recipes will be posted in Veggies for Kids.