Healthy Snacks Okay Anytime
by Pat Melgares

Kids everywhere take note: Kathy Walsten says it's okay to play with your food. For that matter, she thinks eating between-meal snacks is a pretty good idea, too.

Hmmm...imagine that.

"Kids love to turn any eating occasion into an interactive experience," says Walsten, a nutrition educator with Kansas State University Research and Extension. "[Parents] may have a 'don't play with your food' rule at meal times, but I suggest relaxing the rule at snack time."

From a health standpoint, Walsten says the afternoon hours pose a problem for kids. When they get home from school, children may be tempted to rush into the kitchen and grab whatever is easy and available - typically soda pop, potato chips and sweets.

But Walsten says parents can encourage healthful eating by letting their children "construct their own snacks."

"Even those 'dreaded' good-for-you foods are a hit when cleverly disguised, like the carrot sticks that first were the masts for potato boats," Walsten said. "And, you never know, you might just be sparking a lifelong interest in cooking."

For times when they're not home, parents should designate a shelf in the refrigerator or pantry as a "snack shelf" for their children, with the understanding that it's okay to eat anything on the shelf without first asking permission.

Walsten says some good choices include canned foods (such as pineapple, mandarin oranges, applesauce cups or dried fruit), tuna, vegetable soup, nuts, peanut butter, pretzels, whole grain crackers, animal crackers, ginger snaps, bagels, pita bread and more. In the refrigerator or freezer, good choices include yogurt, cheese sticks, low-fat milk, and fruit juice pops. Or, designate air-tight snack containers for grapes, melon balls, berries or kiwi chunks.

"It's important for kids to have choices when it comes to snacking," Walsten said. "If all the choices you give them are reasonably nutritious ones, then everyone's happy because your kids get to choose their snacks and you get to ensure that they're eating healthfully."

Walsten also offers these snack-time tips for parents:
  • Offer similar choices. For example, parents should not let children choose between ice cream and pretzels. Instead, offer them foods with similar nutrition value, such as ice cream or yogurt; graham crackers or soda crackers; apples or oranges. "When you offer foods that are dissimilar, you set the child up for a decision that may be in conflict with what you're really wanting them to choose," Walsten said.

  • Limit portion sizes. Parents should allow children to have a certain number of crackers, rather than the whole box. Snacks should provide just enough nutrition to get kids to the next meal: "You want them to be hungry for the main meal," Walsten said.

  • Set a good example. Parents who want their child to eat fruits and vegetables should do so themselves. "Different studies indicate that it really does make a difference for children to see adults eating healthy foods," Walsten said.
"Just remember," she says, "that snack times should be planned as mini-meals emphasizing nutritious foods and beverages from the Food Guide Pyramid (established by the U.S. Department of Agriculture). Encourage kids to include at least two of the major food groups at every snack, such as cheese and crackers; animal cookies and milk; or granola bars and fruit."

For more information on health and nutrition, interested persons may contact their local K-State Research and Extension office.

K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.

Source: Pat Melgares, News Coordinator
pmelgare@oznet.ksu.edu
K-State Research and Extension

For more information: Kathy Walsten is at 785-532-1676