Kids need to eat to get more energy for more banging and jumping.
The question is: what to eat?
I’m lobbying for snack-time to be renamed “Opportunity for healthy sustenance time”, but to avoid wordiness, let’s call it what it is.
A few reminders:
Choose from at least 2 food groups and make different combinations.
Avoid snacks that you’ve seen advertised on TV. Packaged snack food may be high in popularity, but it’s frequently low in nutrition.
Keep snacks on the small-ish side and not less than 1 or 1.5 hours before a meal. If it’s 50 minutes before dinner, then the tiny tummies need to wait. This is highly individualized, so use your parent-sense.
It doesn’t hurt to cut snacks into cool shapes, like toast or tofu into stars.
Plain Greek yogurt
Plain regular yogurt
Cheese- ricotta, mozzarella, cheddar, Swiss, goat, feta, etc
Dry soy beans
Nuts- walnut, almond, brazil, cashew, hazelnut, unsalted pistachio, pecan
note- I keep my nuts in the fridge to preserve freshness
Pumpkin and sunflower seeds
1 egg (poached, boiled, scrambled)
Can I cut in for a moment? Are you reading this shaking your head at me, no way my kids will eat feta cheese? But try it. And then try it again. Be gently persistent, but keep your equilibrium (aka remain cool). The same goes for anything else on this list that you find outrageous. I know how you feel. To date, only my youngest eats Swiss cheese; for the other two it’s on the reject list, but I continue to reintroduce it periodically. Not to mention, I’ve been pursuing the art of avocado-feeding for my 1-year-old for six months, and only today (yippee!) did she not whip the precious green cubes across the room. She ate them instead.
Broccoli and cauliflower trees
Sticks of: carrots, celery, zucchini, jicama, bell peppers, green beans, cucumber
The usual suspects
Longan and Lychee
Melon (try something new, like Hami melon)
Ryvita crackers or low sodium whole grain crackers
Whole grain toast, pita or bagel
Dips (for crackers, whole wheat pita, veggie sticks, fruit):
Peanut, almond, sunflower seed, pumpkin seed butters
Yogurt dip (plain yogurt, dill, lemon juice, garlic powder)
Whole grain toast topped with nut butter, thinly sliced apple
Smoothie with yogurt, splash of flax oil, spinach, cup of berries and a banana
Mini cucumbers scooped out, filled with yogurt dip
Small salad with nuts/beans and a vinaigrette dressing
Veggie sticks with yogurt dip
Whole grain bagel topped with mashed avocado, thinly sliced pear
Homemade whole grain muffins
Yogurt (plain!) & fruit popsicles
Cubed tofu with peanut dip (peanut butter, lime juice, soy sauce, sesame oil)
Any other combination from the lists above