Some days it probably feels like all you ever do is feed your family. If it seems like your kids are snacking nonstop, it’s probably time to rethink what and when they’re eating. Parul Kharod, WakeMed clinical dietitian with WakeMed Outpatient Nutrition Services, suggests mentally redefining snacks as mini meals, avoiding sugary foods, and choosing options that deliver a combination of fiber, protein and healthy fats.
Stay hydrated!
Bring reusable bottles with you on family outings and make surethey’re getting refilled regularly. Keep in mind that fruit juice and many other drinks are full of sugar so stick to water whenever possible.
“Kids need nutritionally balanced options at regular intervals,” said Kharod. “Too much time between meals or nutritionally lacking snacks will likely result in a kid who is overly hungry, which can lead to overeating at mealtimes or super low energy that quickly turns into a complete meltdown.”
Kharod also warns that low energy can lead to an overly tired child who just picks at a meal.
Did you know?
Wheat Bread is NOT the same as Whole Wheat Bread. If you don’t see the word “whole,” the product is most likely made from a flour that has been highly processed and no longer contains beneficial nutrients and fiber of whole grains.
Look at the first ingredients when selecting products such as bread. The first ingredient should be a whole wheat or whole grain flour (not enriched flour). Also, watch out for anything with sugar or corn syrups as a leading ingredient.
“They can literally become too tired to eat,” said Kharod. “When that happens, children really miss out on important, essential nutrients to power them through until the next meal.” Parents might also find this creates a hungry and an overly tired, unreasonable child at bedtime.
She recommends offering a balanced combination of fiber, protein and healthy fats throughout the day instead of only at breakfast, lunch and dinner. “For example, a sandwich with any nut or seed butter and some fresh fruit is a great mini-meal,” said Kharod. “Just be sure to choose whole wheat or whole grain bread.”
Ward off those unhealthy snack attacks by stocking up on whole fruits, pre-cut veggies, nuts and other healthy options to proactively offer and do your best to have regular times in mind for when your family will need to pause and eat.
Monitor what kids are eating.
Refueling throughout the day shouldn’t mean snacking nonstop. Scheduled times to eat and a consistent mealtime routine helps the body clock and can improve sleep and also assist with more regular bowel movements.
- Breakfast should be more filling for kids in school. If you need a grab and go option on busy mornings, smoothies or an egg burrito in a whole grain wrap can be packed with important nutrients to start the day.
- After school is also a really important time of day! “Offer well-balanced snacks for kids to eat as soon as they finish their school day,” said Kharod. “Lunch can be really early during the school day, and it creates a gap of time that is too long before dinner.”
Try some of these snack combos or come up with your own:
- Banana or apple slices with 1 tablespoon of peanut or almond butter
- Hardboiled egg with whole grain crackers
- Celery or carrot sticks with 2 tablespoons hummus
- 1/2 cup plain yogurt with fresh berries and walnuts
- Small bowl of trail mix with popcorn, nuts and dried fruit
- Bell pepper slices with ¼ cup guacamole
- Small cup of tuna salad with cucumber slices
- Low fat cheese stick with grapes
- 1/2 cup Greek yogurt dip with whole grain pita chips
- 1/2 cup cottage cheese with peach slices
- Small cup of oatmeal with nuts and fresh berries
- Orange with small handful of nuts
Refuel regulary!
“By setting a routine for both meals and snacks, parents can help kids build good habits for adulthood,” said Kharod. “New research about gut microbiome indicates that we need to give our bodies time to rest and digest food.”
- Babies and toddlers will need to eat more frequently. Follow your pediatrician’s advice for your child’s needs.
- Elementary to middle school (up until around 8th grade) should eat approximately every three hours.
- Adults and older children (9th grade thru high school and beyond) generally need to eat every three to four hours.
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