Healthy Snacks for Kids & Their Calorie Counts
Growing, active children need to eat frequently to keep up with all the energy they burn throughout the day. While there are many unhealthy snack options, an equal number of satisfying, enjoyable snacks fit into the My Food Pyramid model of healthy eating. With childhood obesity reaching record levels in the United States, it is important to be mindful of the amount of calories your child consumes. Discuss your child's caloric needs with her pediatrician and choose snacks that offer a nutritious "bang" for the calorie "buck."
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Whole Grains
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Popcorn is healthy, and your child probably doesn't even know it. Children who snack on whole grains enjoy satisfaction and energy -- with the added bonus of fiber and B vitamins. The My Food Pyramid website notes that choosing whole grains whenever possible can help with weight management. A whole grain snack favorite for kids is popcorn, which has 30 calories per unsalted, air-popped cup. Oatmeal cookies, which are fun to bake as a family, also are a sweet way to snack on whole grains. A small oatmeal cookie contains approximately 61 calories.
Vegetables and Fruits
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Kabobs are a fun way to serve fresh fruit. Let your child fill up on veggies and fresh fruits, many of which are low-calorie. A diet rich in fruits and vegetables can decrease overall caloric intake, since higher-calorie foods are being replaced. Fruits and vegetables are high in vitamins A and C, which boost your child's immunity and keep his skin and gums healthy.
Children are not always naturally drawn to vegetables, so parents need to be creative in how they serve them. Few children can resist the classic "ants on a log" after-school snack. Spread peanut butter in the groove of a celery stick and top with raisins. A stalk of celery topped with 1 tbsp. peanut butter and one small box of raisins totals 140 calories. Fruits are well-liked on their own. Serve sliced apples and strawberries on kabobs for about 55 calories per cup of fruit.
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Dairy
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Add fresh fruit to yogurt for an even more nutritous snack. Milk and cheese products are primary sources of calcium for children. The KidsHealth website reports that more than 85 percent of girls and 60 percent of boys, ages 9 to 18, fail to get recommended amounts of calcium. Children only have a small window of time to get the bone-building benefits of calcium -- bone growth is nearly complete by the time they are teenagers. Low-fat dairy products provide calcium without excess calories. A container of yogurt made with nonfat milk has 125 calories and is a fast, satisfying snack. One cup of low-fat cottage cheese has 205 calories and is a filling option after a long day at school.
Protein
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Walnuts are a filling snack that kids can eat on the go. Most children get protein, an important building block for bones and muscle, at mealtime from meats. The My Food Pyramid website recommends varied protein sources to boost essential fatty acid intake. Many non-meat protein sources make delicious snacks. Their calorie counts tend to be higher than other snacks, but they provide optimum nutrition and energy to active children. Black walnuts have 170 calories per ounce and are a sensible source of essential fatty acids. Fish is a healthy source of protein often snubbed by picky eaters. Baked fish sticks served at snack time can introduce fish into a child's diet for about 70 calories per stick.
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References
- Photo Credit portrait of a young girl image by studio vision1 from Fotolia.com Popcorn image by Yvonne Bogdanski from Fotolia.com Fruit Kebabs 3 image by Brett Mulcahy from Fotolia.com yogurt with cherries image by Elke Dennis from Fotolia.com walnuts image by Maria Brzostowska from Fotolia.com
