Upgrading Kids' Snacks

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Upgrading Kids' Snacks

 

 

Picking the best snacks for kids - or yourself - isn't

easy. An " oatmeal " or " fruit " snack may seem like a

safe bet, but names don't always tell the real tale.

 

To get the inside story on fat and more, check our tip

sheet to popular snacks for kids of all ages. Then see

our suggestions for equally tasty, healthier

alternatives.

lers Typical Snack:

Oatmeal cookies. There's not enough oatmeal in these

to be nutritionally significant. But the fat totals

get our attention.

 

Cheese crackers. Loaded with unhealthy fats.

 

Fruit roll-up. What's in a name? A fruit roll-up has

very little real fruit in it.

 

Whole milk. By age 2, most kids no longer need the

extra saturated fat from whole milk.

 

Apple juice. Where's the fiber? It's in the fruit, but

not in the juice. And calories add up when kids drink

a lot.

 

American cheese sandwich. Cheese made from whole milk

has lots of saturated fat.

lers Better Snack:

Graham crackers. They have less fat and sugar than

most cookies; nonfat grahams are an even better bet.

 

Whole-wheat pretzels. A tasty way to feed your toddler

some fiber.

 

Bananas. Lots of potassium, and kids love the sweet

taste. Peel and freeze for an ice cream-like treat.

 

Skim milk. All the bone-building calcium of whole milk

without the fat.

 

Apple. An apple a day won't keep the doctor away all

by itself, but it does supply a lot of fiber and other

important nutrients.

 

Turkey breast sandwich. Turkey is rich in protein and

low in fat.

 

 

 

Preschoolers and kindergartners Typical Snack:

Fruit juice drink. The word " drink " tells you it's

been watered down, flavored and sweetened. Less juice

means less nutrition - even if the label says

" supplies 100% of the Daily Value for vitamin C. "

 

Frozen yogurt. Bite for bite, frozen yogurt has less

calcium and more sugar than regular yogurt. It also

has fewer " live and active cultures " that help

maintain digestive health.

 

Muffins. Most commercial varieties are really cakes

with a healthier-sounding name. Fiber makes bran the

best of the bunch.

 

Potato chips. Lots of calories from the fat they're

fried in, not the potatoes. Baked chips are a healthy

alternative.

 

Preschoolers and kindergartners Better Snack:

 

Pretzels. Naturally low in fat. Try whole wheat for a

tasty, fiber-filled change - they taste a bit sweet

and add fiber.

 

Homemade milkshake. Use low-fat or skim milk, or

low-fat soymilk, add frozen fruits (try bananas and

strawberries), and you have a snack packed with

bone-building calcium, vitamins, minerals and

disease-fighting phytochemicals.

 

Yogurt. Most refrigerated yogurts contain " live and

active cultures " that are good for your child. Compare

brands to find those that are lowest in fat and sugar.

 

 

Ready-to-eat cereal. Low in fat, and it supplies the

vitamins and minerals that growing bodies need. Look

for brands that are not super-sugary (a max of about 6

grams of sugar per serving) and supply at least 2

grams of fiber.

 

 

 

Elementary school Typical Snack:

Onion dip. Traditionally made with sour cream or

mayonnaise; either way, it means lots of unhealthy

fat. Make a healthier version at home with plain

yogurt, which supplies bone-building calcium.

 

Wheat crackers. Despite the name, most wheat crackers

have very little whole grain, and they're loaded with

fat.

 

Raisins. Notorious for sticking to teeth, which can

lead to cavities.

 

Candy bar. High in calories, loaded with fat and not

very filling when your child is hungry between meals.

 

 

Gelatin. Nothing more than flavored sugar, water and a

bit of gelatin to hold it together.

 

 

Elementary school Better Snack:

Hummus (chickpea) dip. Dips made from chickpeas or

other legumes, like black beans, are packed with fiber

and important vitamins and minerals.

 

Rye crackers. Most rye crackers are made with little

or no fat and with lots of whole- grain rye. They're

high in fiber and supply other important vitamins and

minerals.

 

Grapes. A refreshing favorite. They contain lots of

water, which is much nicer for kids' teeth.

 

Granola bar. Supplies a small amount of fiber and is

fortified with important vitamins and minerals. Read

labels carefully - some brands are higher in fat and

sugar than others.

 

Pudding. Made with milk, which provides calcium. Make

your own at home with low-fat or nonfat milk, or look

for brands made with nonfat milk.

 

 

Teens Typical Snack:

Onion dip with potato chips. Traditionally made with

sour cream or mayonnaise; either way, it means lots of

unhealthy fat. Make a healthier version at home with

plain yogurt, which supplies bone-building calcium.

Look for low-fat baked potato chips.

 

Oatmeal raisin cookies. There's not enough oatmeal in

these to be nutritionally significant. But the fat

totals get our attention.

 

Fruit juice drink. The word " drink " tells you it's

been watered down, flavored and sweetened. Less juice

means less nutrition - even if the label says

" supplies 100% of the Daily Value for vitamin C. "

 

Fast-food breaded chicken sandwich. Breaded means

fried, and fried chicken sandwiches are loaded with

unhealthy fats.

 

Fruit sorbet. Sorbets are not pure fruit - sweeteners

have been added - so most are lower in vitamins,

minerals and fiber than fresh fruit.

 

Hot cocoa. Not nearly as rich in calcium as chocolate

milk because vending machine and instant varieties are

made with water. Make it yourself with milk to raise

the nutrition profile significantly.

 

Teens Better Snack:

Bean dip with tortilla chips. Beans are rich in

protein, an important nutrient for growing teens,

along with fiber and B vitamins. Buy baked tortilla

chips, which are just as tasty as the fried kind, but

much lower in fat.

 

Fig bars. Among the lowest fat cookies - there's

really no need to buy the fat-free version.

 

Milkshake. Use low-fat or skim milk, or low-fat

soymilk, add frozen fruits (try bananas and

strawberries), and you have a snack packed with

bone-building calcium, vitamins, minerals and

disease-fighting phytochemicals. Many fast-food shakes

are low in fat and supply calcium.

 

Fast-food grilled chicken sandwich. Fast-food grilled

chicken tends to be lower in fat and less greasy.

 

Fruit salad. Fruits are a prime source of vitamins C

and A, along with health-promoting phytochemicals.

Keep a bowl in the fridge at all times for hungry

teens.

 

Chocolate milk. A tasty way to boost your teen's

calcium intake. Calcium requirements are higher during

the teen years than at any other time in life. Look

for brands made with lowfat or skim milk.

 

 

 

 

 

 

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