If your child wants something sweet, offer fresh, frozen or canned fruit (but not fruit juice). Limit low-nutrient, processed foods that are high in salt, fat, sugar or caffeine (cookies, snack bars, chips, chocolate, candies, soft drinks).If you do serve them, be sure your child can brush their teeth right after. Avoid sticky, sweet foods such as fruit leather and dried fruit, which can stick to the teeth and cause cavities.Drinks with caffeine or added sugar, like tea, coffee, pop, and energy drinks should be avoided.Too much juice (especially apple juice) can cause toddler’s diarrhea, early childhood tooth decay or fill them up before their next meal. If you do offer juice, be sure it is 100% fruit juice (with no added sugar). Limit juice to one serving, 125 mL (4 ounces) per day. It’s not a good idea to let your child graze all day. Keep portion sizes small and scheduled (mid-morning and mid-afternoon).Bring healthy snacks with you so you aren’t temped to buy less nutritious snacks when on the go.Offer snacks from at least two food groups (for example, combine yogurt and fruit, or serve whole wheat pita and hummus).How else can I be sure my children have healthy snacks? ![]() Whole grain products, such as rice cakes, bran or whole wheat muffins, bread or pita, whole grain crackers, or unsweetened cereals.Protein foods, such as a hard boiled egg, yogurt, nuts and seeds, cheese, sliced meat, fruit smoothies made with milk, or a spread like hummus.Vegetables and fruit, such as fresh or unsweetened canned fruit, cut up raw vegetables or vegetable juice.If snacks are foods found in Canada’s Food Guide, you can be sure you are giving healthy snacks. Because snacks give children calories, these calories should come with nutrients. ![]() Having healthy snacks on hand should be part of your overall meal planning. Older children need snacks to stay alert and energetic throughout the day. Young children have small stomachs and can’t get all the nutrients they need from just 3 regular meals. Teach your children how to use simple kitchen equipment to prepare nutritious snacks including smoothies, toasted sandwiches, popcorn, wholemeal muffins or pita pizzas.Healthy snacks are as important to your child’s growth and development as healthy meals. ENCOURAGE CHILDREN TO PREPARE SNACKS ON THEIR OWN Have a fruit bowl that you frequently top up with seasonal fruits. Keep a selection of healthy snacks in the fridge or pantry including reduced fat milk and yoghurt, fruit, veggie sticks, nuts and wholegrain bread. Try to stop, sit (without distractions such as TV) and eat. If children are playing or watching TV while eating, they are less likely to experience the taste and texture and quantity of food they are eating, which can lead to excessive food intake. ![]() It is important to create mindful eaters who eat to hunger and enjoy the food they eat. At the same time, you need to allow a gap of at least 2 hours between the snack and their next meal so that it does not spoil their appetite for their main meal. THINK ABOUT THE TIMINGĭon’t wait too long to give a snack or your child will be so hungry they will eat anything in sight, without you having time to prepare something healthy. CONSIDER THE SIZE OF THE SNACKĬhoose small serves so as to not disturb the child’s main meals, but big enough that they don’t feel hungry. Meat, fish, poultry & alternatives (beans & legumes, eggs, tofu, nuts) Breads & Cereals (preferably wholegrain with grainy bits you can see)ĥ. When choosing snacks, try to pick nutritious options from the following five food groups:ģ. Snacking should be seen as an opportunity to fuel your children with nutritious energy. Snacks can be an important part of a child’s diet to help meet their energy requirements, particularly in the younger years.
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