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healthy snacks

When selecting a snack, it is important to think about a few key factors including timing, hunger level, portion size and nutritional value. Timing As a rule of thumb, it is helpful not to go more than about 4 hours without eating, even if it is something small. Long periods of time without eating can increase hunger later in the day, making it challenging to practice portion control when you finally get a chance to eat. It is also very challenging to make healthy choices when you are feeling extremely hungry. Snacks help to bridge the gap between meals and can help lessen hunger to an appropriate level prior to the next meal. Be cautious of grazing! Grazing is a term used to describe constant snacking. It is important to allow time (approximately 2-4 hours) between meals and snacks to give the digestive system a break. Most children should aim […]

Smoothies can be an easy and fun way to incorporate various foods into your child’s diet. Understanding the potential benefits of smoothies, how to prepare them, and when and how to incorporate them can make an enjoyable and healthy option for the whole family!      Benefits of Smoothies There are several reasons you may choose to incorporate smoothies into their child’s daily or weekly routine. A few nutritional benefits to smoothies can include: Increased variety of fruits and vegetables: Sometimes children will accept a wider variety of fruits and vegetables in a blended form more than they will in the whole food form. It is still important to continue to expose your child to the whole food form on a consistent basis even if they are consuming the fruit/vegetable in the smoothie. Boost of vitamins, minerals, and antioxidants: Smoothies often combine several fruits and vegetables in one recipe giving a […]

Snacks can be a part of a healthy diet. Think of snacks as a little bridge from meal to meal, especially if meals are consumed longer than four hours apart. Snacks may not always be necessary every day, or between every meal. Aim to limit no more than 2-3 snacks per day, and be sure that healthy snacking is only offered/consumed at appropriate times.  Pair Protein and Fiber Pairing protein and fiber-rich foods can help fill your child up. The term “satiated” is used to define the feeling of fullness or no longer feeling hungry. To improve satiety, be sure to offer one protein item or one fiber item. Or consider offering a combination of the two.  Protein sources include: dairy products such as milk, cheese and yogurt nuts and seeds beans eggs meat fish Fiber sources include: fruits vegetables whole grains such as whole grain crackers, granola or a […]