By Adrian Kohrt
As summer ends and the school year approaches, families often become quite busy. With this increased busyness in the fall, relying on pre-made snacks and meals from the grocery store can be tempting. However, homemade meals and snacks are healthier options for your children.
Making your own snacks allows you to control what your children eat, helping to ensure that they receive healthy and balanced portions. The primary goal of creating snacks for your family is to provide energy and keep everyone feeling full until the next meal. It’s also essential to choose snacks that your family will enjoy.
When considering options, aim for a combination of fiber, healthy fats, and lean protein. This mix of food choices helps promote longer-lasting satisfaction. Healthy snacks are important for several reasons:
• They support development and growth in children.
• Healthy snacks encourage improved concentration and mood.
• They discourage overeating between meals.
• Offering good snacks provides children with a role model for good food choices.
• Healthy snacks help maintain a healthy weight.
Here are some suggestions for creating successful snacks for your children:
• Create snacks that are portable and easy to grab on the go.
• Offer a wide variety of options.
• Keep portion sizes appropriate, avoiding excessive servings.
• Involve your children in planning and preparing snacks.
• Ensure that the snacks are visually appealing.
Here are some healthy snack suggestions:
• Hummus and whole-wheat pita bread
• Cheese and whole-wheat crackers
• Fruit with cottage cheese
• Hard-boiled eggs
• Fruit with Greek yogurt
• Trail mix
• Whole-grain crackers and ham or turkey slices
• Homemade popcorn flavored with herbs and spices
• Fruit, such as bananas, apples, pears, oranges, and berries, that are easy to grab and go
• Vegetables such as bell peppers, carrots, broccoli, cucumber and celery
• Fruit kebabs are an excellent way to involve kids in snack preparation.
• Avocado toast
• Yogurt popsicles
• Fresh, homemade muffins
• Dried fruit
• Kale chips
One key to preparing healthy snacks for your family is planning ahead. By involving your children in the planning process, they will feel a sense of ownership and are more likely to eat what you have prepared.
Prepare a batch of snacks on the weekend or whenever you have some free time. Pack snacks in convenient, portable containers, such as small containers or plastic bags. This way, you’ll be ready for the upcoming week, making the snacks perfect for lunch boxes, car rides, or trips to the park.
Preparing snacks with your children is an excellent way to model healthy eating habits and encourage good nutrition for your family. By making your own snacks, you can control what you eat and avoid the added preservatives commonly found in store-bought options. Additionally, creating your own snacks allows you to spend quality time with your children, which benefits everyone involved.
Adrian Kohrt is a family nutrition coordinator for Cooperative Extension Service, a part of the University of Alaska Fairbanks, working in cooperation with the U.S. Department of Agriculture. For questions, she can be contacted at amkohrt@alaska.edu or 907-474-7930.
