After-school snacking 101

Snacking after school is a big part of a kid?s diet. Kids have smaller stomachs, making snacking essential when getting in a day?s worth of nutrients. Snacks should be tasty yet nutritious for kids, and simple for parents. When shopping, look for the NuVal number on the shelf tag. The higher the number the healthier the food.

Use the tools: MyPlate has recently replaced MyPyramid. The new guide easily depicts recommended portion sizes of food groups, and works for both meals and snacking. Remember to keep half your plate, or snack in this case, full of fruits or vegetables.

Positive outlook: Think of snacks as an opportunity to eat healthy, not as one to eat extra.

Open options: Let the kids choose from several options at snack time. Have foods available you know they will like, paired with the foods you wished they?d eat more of. If you keep putting a food in front of them, they are more likely to eventually try it.

The Golden Rule: It is the parent?s job to decide what foods are served, when they are served and where they are served. It is important to offer a variety of foods every day. The child has a job too! The child decides which foods to eat and how much to eat.

Top 5 Dietitian Picks ? Remember to keep half your snack a fruit or vegetable.

1. Lite or fat-free yogurt paired with sliced bananas or berries and a dash of granola. Try the new Chobani Champion Kid?s Greek yogurt for a boost of protein.

2. Fresh fruit

3. Kashi chewy granola bars or Clif kids Z granola bars with an apple and milk

4. 2% string cheese sticks paired with grapes or baby carrots.

5. Teddy Grahams or whole grain gold fish paired with a banana or orange slices.

Studies have shown that kids involved in food prep are more likely to eat what they make. Here are some fun snack ideas to get them involved.

1. Layered fruit fun: In an ice cream cone, layer cut-up fruit (such as strawberries, blueberries, peaches or bananas) with vanilla or fruit-flavored yogurt. Add a layer of granola or crushed graham cracker for a little crunch.

2. Effortless apple crisp: Stir 2 tablespoons crushed cinnamon crunchy granola bars and a dash of cinnamon into an applesauce cup.

3. Frozen banana crunch: Slice a banana into four pieces, cover pieces with yogurt and sprinkle each piece with a crushed low-sugar cereal. Wrap them in waxed paper or aluminum foil and place in the freezer. After being frozen, let thaw for several minutes and enjoy them as a chilled treat!

This information is not intended as medical advice. Please consult a medical professional for individual advice.