Snacking is simply part of a kid's eating style. Particularly
those under five, need to eat small amounts of food regularly.
This is how they meet their nutrition needs. As toddlers grow into
children and then teenagers, the size of their stomach increases and
so goes their calorie needs. So through the teenage years snacking
continues to be the way for them to meet their relatively high
nutrition needs. Therefore snacks are opportunities for you to
feed your child foods that fill in the missing pieces of his or
her nutrition puzzle--a few handfuls of dry cereal or popcorn add
more fiber, or a box of raisins or piece of fruit leather adds one
more serving of fruit.

While snacking is essential for kids, it's quickly becoming the
North American way of eating. That's due to our hectic and fast-
paced lifestyles. Eating today is catch as catch can. That's often a
snack here or there on the run from one activity to the next--from
school to the soccer field and then on to a classmate's home to
finish a group project. The truth is, there's nothing wrong with
frequent small snacks instead of meals. That is, as long as the
choice of snacks is healthy and they aren't in addition to oversized
meals.

A parent's challenge
Today unfortunately, many not so healthy snacks line the supermarket
and convenience store shelves to meet the demands of frequently
snacking North Americans. Chips, cookies, candy, sugar-loaded drinks
are just a few. And kids today choose these high sugar, high fat and
high calorie snack foods too often. Evidence shows that milk
consumption by children has dwindled while the intake of carbonated
soft drinks and fruit juices and drinks has escalated. Poor quality
food choices, too many calories and insufficient physical activity
are three reasons we are witnessing an alarming rise in obesity among
children. A consequence of this obesity is an increase in the
incidence of type 2 diabetes in children.

Set healthy snacking habits from the start to instill a pattern of
healthy snacking for your child's lifetime. And don't forget--practice
what you preach. Kids follow by example. As a parent, your role is to
make healthy snacks available and offer the not so healthy snacks just
on occasion.

Snacking tips for kids
Schedule snacks as planned eating events and don't serve them less
than two hours before the next meal.
Choose snacks that complement the child's meals--complete their
nutrition puzzle.
Involve your child. Invite your child to decide on the snack by
offering a few healthy choices. Bake bread or cookies using healthy
recipes. Grow or pick your own fruits, vegetables, or herbs.
Make snack time a fun time. Serve colorful foods, fruits and
vegetables. Choose foods that provide a sampling of textures--
soft cheese with crunchy crackers.
Use snack time as an opportunity to try a new food or a new
combination of foods.
Lip smacking healthy snacks
Your child's favourite dry cereal with a bit of a high fiber cereal
mixed in. Put it in a sandwich bag for a great on the road snack.
Yogurt, preferably low fat with fruit or plain. Let your child add a
few nuts, seeds, dry cereal, and/or fresh, canned or frozen fruit.
String cheese. Let them pull it apart and enjoy the fun. It's another
great on the road snack.
Pre-cut carrots or pieces of other colorful vegetables with a few
dollops of their favourite creamy salad dressing by the side. Let
them dip and eat.
Popcorn sprinkled with grated Parmesan cheese or their favourite
grated cheese.
Raisins, dried apricots, pears, peaches, apples or prunes. Kids love
dried fruit because it's as sweet as candy. It's another ready-to-go
snack.
Mounds of colorful melon balls. Teach your child how to use a melon-
baller to scoop out cantaloupe, honeydew and watermelon.
Tortilla chips, preferably low or fat-free, dipped in salsa or melted
cheese.
Frozen banana: Roll a banana in cocoa or dip it in melted chocolate
and roll in chopped peanuts, then freeze.
Make ice pops: Take your child's favourite yogurt, pureed fruit,
fruit juice, applesauce or jam mixed with milk and freeze it.
Go Kabobin'! Take skewers, wooden sticks or toothpicks and put on
pieces of fruit, cheese or meat

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