Growing children with small appetites may not be able to fulfil their energy needs with only three meals a day. Snacks can provide what may be missing from their meals and should balance the meals earlier and later in the day so that the daily intake provides the child’s nutritional requirements for his/her age.

Healthy snacks include food items from all five-food groups such as apples, pears, bananas and carrots from the fruit to vegetables food group.

Healthy choices from the bread food group can include whole-wheat bread, brown bread, provitas, crackers and rice cakes.

Finger foods can include meatballs, cheese slices, cheese cubes and hard boiled eggs from the protein food group.

Well planned snacks can include all the essential nutrients of a healthy diet.
Snacks should be small and satisfying and should not be offered too often or too close to mealtimes.

Provide a variety of snacks. Think of ways to prepare and arrange snack foods - cut up fruit and vegetables in different shapes and sizes - bread can be cut into 2 halves or four quarters or use a cookie cutter for different shapes such as stars, moon, duck, etc.

Foods like candy, cookies, cake and carbonated beverages can be planned by your dietician as part of the daily energy intake.

Foods good for general health are usually good for dental health. Sticky sweet foods that remain in the mouth for a long time increase the chances for tooth decay.

Foods Suitable as Snacks for Kid

• Popcorn (made in the microwave, in a covered microwave-safe container, on high for 3 min OR low fat popcorn).
• Fresh fruit (strawberries, dates, grapes, naartjies, cherries, kiwi, orange wedges etc).
  
  
  
• Fruit salad (made of a selection of melon, apple, banana, strawberries, granadilla, orange segments, pawpaw, pear, pineapple, etc).
• Dried fruit (apple rings, pear, peach halves, etc).
• Unsalted peanuts mixed with seeded raisins.
• Plain yoghurt with fruit salad.
• Low fat fruit yoghurt with muesli.
• Provitas with cheese.
• Muffin (recipe) with cheese / cottage cheese / fruit spread.
• Brown bread sandwich with peanut butter / sardines / pilchards.
  
  
  
  
• Frozen fruit juices lollies.
• Whole-wheat crumpets.
• Snackers.
• Pretzels.
• Whole-wheat pancakes.
• Homemade fruit loaf.
• A slice of meat loaf.
• Raw vegetables with a low fat dip (tomato wedges, cherry tomatoes, cucumber sticks, whole green beans, young carrots).
• Whole-wheat scones with cheese or jam.

Healthy and Easy Fillings

• Cheese.
• Cottage cheese with fresh herbs or fresh fruit or jam or mixed with tuna or salmon.
• Cold meats.
• Mince.
• Eggs - scrambled or sliced boiled egg.
• Baked beans.
• Homemade or pure beef hamburger patty.
• Soya patty or Soya sausage.
• Peanut butter and banana slices.
• Raw vegetables with a low fat dip (tomato wedges, cherry tomatoes, cucumber sticks, whole green beans, young carrots).
• Whole-wheat scones with cheese or jam.
  

Author:
Cape Town based Clinical Dietician, Katherine Megaw.
Little Cooks Club Tableview

Posted: 20 April 2011

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