Snack Attack
© 2008 Resources for Educators
by Jacob Hine
March 12, 2008
Your child needs snacks to keep his body going strong all day long. What he doesn't need is extra sugar or fat! Try these ideas to get your teen or preteen in the habit of healthy snacking.
Stock Up
Give your child nutritious choices by keeping a supply of fresh fruits (apples, bananas, cantaloupe) and vegetables (baby carrots to dip in low-fat ranch dressing, baking potatoes to microwave and top with low-fat cheese). Other ideas: low-fat granola bars, instant oatmeal, low-fat strawberry yogurt.
Choose healthy
Many foods are available in healthier versions these days. Look for baked chips rather than fried, air-popped popcorn instead of oil or butter varieties, whole-wheat pretzels, and reduced-fat crackers.
Plan ahead
Keep healthy snacks ready for teens on the go. Wash seedless grapes, and freeze in baggies. Make up bags of trail mix: combine whole-wheat cereal, unsalted nuts, and dried cherries. Get individual-sized snacks, such as applesauce, cups or boxes of raisins. Note: Taking snacks along will help your child from stopping for junk food.
Mix foods
Show your teen how to make snacks healthier by combining food groups. For example, he can melt shredded low-fat cheddar cheese on whole-wheat bread (two minutes in the toaster oven set at broil) to get calcium, protein, and grains all at once.
Five easy steps to exercise
Encourage your children to add more steps- and burn more calories- by making these simple changes in their daily routine:
1. Park further away from the entrance to the library, mall, or community center.
2. Take the stairs rather than the escalator or elevator when shopping or going to doctor appointments.
3. Get off the school bus one stop early and walk the rest of the way home. Note: To stay safe, walk with a friend, use sidewalks, and don't take shortcuts.
4. Do active chores: take the garbage out, vacuum, put away clutter.
5. Bike or roller blade to a friend's house after school.
