Healthy back-to-school snack tips

Summer is nearly over and it’s time to start thinking about sending children back to school. One item to add to your shopping list this year is healthy after-school snacks. Many of the most common children’s snacks tend to be of lower nutritional value. Instead of chips, sweets and soda, think of snacks as mini meals. Snacks can provide your children with the nutrients and energy they need to focus on homework and stay healthy. Here are a few tips to encourage good snacking habits:

• Provide foods from the five food groups: vegetables, fruit, grains, protein and dairy. Try to include at least two food groups in each snack.
• Snack time is a great way to increase fruit and vegetable intake. Offer in-season varieties to save money. Good choices for August and September include apples, broccoli, carrots, cucumbers, pears, cherry tomatoes, cauliflower, melon, kohlrabi and raspberries.
• Keep items available that can be grabbed quickly, such as sliced veggies with dip or hummus, whole fruits, unsalted nuts, low-fat string cheese or whole-grain crackers.
• Pay attention to the portion size and timing of snacks so they don’t interfere with your child’s appetite for dinner.
• Keep cookies, candy, chips and soda out of the house. Save these items for special occasions.
• Avoid serving snacks during screen time. This can lead to overeating, and advertising often promotes less healthy food options.
• What children drink is as important as what they eat. Make water, low-fat or fat-free milk and 100% fruit or vegetable juice available. For children ages 4‒6, limit fruit juice to 4‒6 ounces daily; and for older children, serve no more than 8 ounces per day.
• Don’t forget to include handwashing as part of your child’s snack routine.

Danielle Sander is a registered dietitian with the UW Department of Nutritional Sciences