Article verified for accuracy by Cheyenne Mulder
Registered Dietitian
August 8, 2024
Your kiddos will need some tasty snacks to help fuel their brains during the school day. Ensuring their snacks are healthy options is almost as tricky as ensuring they eat what you send them. Here are some tips for packing snacks that can be both:
Mix up the usual
We’ve all heard of the PB&J but what about changing it up? Try a PB&A – peanut butter and apple sandwiches. Adding apple slices to a peanut butter sandwich brings back the sweetness that jelly would normally bring without all the added sugar.
Since you have the peanut butter and apples out already, pack them together for an easy snack your kids can dip. A fun idea is to put the peanut butter in a sandwich bag and cut the bottom corner. Kids can use it like a pipette bag to squeeze the peanut butter on the apple slices.
Add some color
Have you ever noticed that snacks always seem to be the same color? Bread, chips, crackers, and even nuts all tend to be the same beige color. Add in some colorful fruits and vegetables like strawberries or sliced bell peppers.
A fun surprise that gets some more vegetables in their diet is veggie rice balls. You can even use frozen veggies! Steam them up and roll them into a ball with the rice. Top with avocado and soy sauce for extra flair.
Store-bought is fine!
Don’t be guilted into thinking that store-bought snacks are always less nutritious. There are some great choices that your kids are guaranteed to love like fruit leathers, granola bars, fruit pouches, and much more. Read the back label if you aren’t sure where a store-bought snack tips on the health scale. Look for higher protein and fiber while also making sure there is 0 Trans Fat. School-age children need .38-.48 grams of protein for every pound they weigh so for example, a 50 pound child would need a minimum of 19 grams of protein a day. Vitamins A, B, C, & D are also important for your growing kiddos.
There is such a thing as good fats
Your child’s brain runs on fats, carbohydrates and calories. Making sure it has a steady supply is important to help it grow. This type of good fat is called Monosaturated fat and is found in nuts, olive oil, peanut butter, avocados, and much more. This fat goes hand-in-hand with Polyunsaturated fats like Omega-3s and Omega-6s. Nuts and seeds like walnuts and chia seeds are travel-friendly and go well with yogurt.
Finding a Balance
What it all comes down to is making sure your child is fed and happy. Find a balance between the healthy stuff and the maybe not-so-healthy stuff they love. Good habits made now when your kids are little help them keep good habits when they grow up. They learn by watching their parents and guardians so use this time now to teach them while they are young!
To learn more about healthy diets and lifestyles, talk to your Chapa-De provider. We have a passionate team dedicated to helping you feel your best with the help of Registered Dietitians, group exercises, and health classes. Connect with us today to get started.
Chapa-De Indian Health Auburn Grass Valley | Medical Clinic
PASSIONATE PEOPLE. COMPASSIONATE CARE.
Chapa-De provides medical care, dental care, optometry, behavioral health, pharmacy services and much more.
Serving all American Indian, Low Income and Limited Income Community Members
