Released Jan. 8, 2008
STILLWATER, Okla. -- Parents of young children probably often hear the words “I’m hungry” several times throughout the day.
Young children need to have healthy snacks on a regular basis, said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist.
“Young children have small stomachs so they often can’t get all the nutrients they need through three square meals per day,” Hermann said. “Snacks can supply nearly one-fourth of a child’s food intake in a given day. This is why it’s so important to plan healthy snacks.”
Most children do best when they eat four to six times per day. Try to think of snacks as mini meals that help provide nutrients and food energy your child needs to grow, play and learn. Snacks can help fill in the MyPyramid gaps by helping your child get enough of the foods and nutrients the body requires.
Hermann has the following suggestions to help children snack smart:
- Keep food group snacks handy. For example, raw vegetables, fruit, juice, milk, cheese, yogurt, bread, peanut butter and hard-boiled eggs.
- Let snacks fill the gaps. If your child misses juice for breakfast, offer fruit at snack time.
- Time snacks carefully. Snacks should be consumed two to three hours before meals to ensure the child will be hungry for lunch or supper.
- Offer snacks to satisfy hunger. Skip the urge to offer a snack to quiet tears, calm your child or reward behavior. This can lead to emotional overeating later on in life.
- Keep snacks small. If your child is still hungry, he or she can ask for more. Let your child decide what is enough.
- Encourage tooth brushing after snacking. This is especially important after eating bread, crackers, sweets or sticky foods.
- Set a good example. Parents need to snack smart as well. Keep in mind that children learn snack habits by watching their parents. Be a good role model.
“Try to go easy on snacks with added sugar. Sugary snacks provide calories but few nutrients,” Hermann said. “Sugary snacks, including soft drinks and fruit juices, can cause cavities. Gooey and sticky sweets usually cause the most damage because they stick to the teeth.”
It is a good idea to limit snacks with high fat content. Once a child turns 2 years old it is important to get in the habit of low-fat eating. If family meals and snacks have less fat, the child will learn to eat that way, too. Keep in mind, however, that children under the age of 2 need more fat for growth and brain development.
Hermann said it’s important for parents to keep in mind that it is OK for children to eat foods with more sugar and fat on occasion.
“Denying a child birthday cake or holiday treats may make the child want those foods more often,” she said. “Teaching preschoolers about practicing moderation when these foods are occasionally offered should be viewed as the start in making wise food choices later in life.”
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Contact: Trisha Gedon, (405) 744-3625 or trisha.gedon@okstate.edu
