MS, RDN, CDN
Allison is a registered dietitian who holds a Master’s in Nutrition and Physical Fitness. She also loves helping families get creative with their wellness choices.
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Tip #1: Try to think of a snack as a mini meal. No need to forego foods that you normally eat at meals in favor of more traditional packaged snacks. Got some left over roasted veggies from dinner? Those can be a great snack! Got leftover meatballs? Have one with some veggies for a snack!
Tip #2: Fruits and Veggies. Most of us could could include more fruits and vegetables in our daily diet, in fact, half of our plates should be filled with them. Your snacks can include healthy fruits and veggies too! Start your snack with a fruit or vegetable, and add to it. Think apples, cherry tomatoes, tangerines and bananas, – all portable “fast food” for mom and perfect if cut up for your toddler. Make sure to cut up small circular fruits (like grapes, tomatoes, etc.) and veggies into small pieces for your toddler, to avoid any choking hazards.
Buy your veggies and slice them in advance so you have them
ready to grab and go in your fridge. Sliced green, red and yellow peppers and
washed berries, cut up mango and melon are also nice to keep on a shelf in the
fridge for an easy-to-grab snack, on the go.
Tip #3: Add protein or healthy fat. Once you have your fruit or vegetable, add a little protein or healthy fat such as nut butters, nuts*, hummus, beans, avocado, yogurt, cheese stick, etc. Combining a protein or healthy fat with a fruit or vegetable makes for a more satisfying snack that will keep you feeling full, longer.
*For your toddler, a thin layer of nut butter is advisable
vs a spoonful, to prevent choking.
Tip #4: Make it well-rounded. Combine multiple food groups for a balanced, healthy snack. Eating crackers alone for a snack may not be very satisfying but if you add hummus and sugar snap peas , you’ve got yourself a satisfying, healthy snack that could also be considered a mini meal!
Putting all of the above tips together, here are some
healthy, satisfying snack examples:
Note: The following is a list of foods that are not suitable for children under the age of 4, due to choking hazard:
“Choking Prevention.” Healthychildren.org, date accessed July 28, 2018. <https://www.healthychildren.org/English/health-issues/injuries-emergencies/Pages/Choking-Prevention.aspx>
“Healthy Eating Plate and Healthy Eating Pyramid.” The Nutrition Source. Harvard T.H. Chan School of Public Health, date accessed July 28, 2018. <https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/>