Most of the snacks served to children should be fruits and vegetables since most kids do not eat the recommended five to thirteen servings of fruits and vegetables each day Popular vegetables that can be served raw with dip or salad dressing include

Snacks are a bigger part of kidsrsquo diets than in the past Snacks can make positive or negative contributions to kidiets mdash depending on the choices we offer Next time yochildren say ldquoIrsquom hungryrdquo or if you need to get them through to the next meal reach for one of these healthysnacks

Vegetables Low Fat Fruit

Healthy Kids Snacks

bull Broccolibull Baby carrotsbull Celery sticksbull Cucumberbull Peppersbull Snap peasbull Snow peasbull String beansbull Grape or cherry tomatoesbull Yellow summer squashbull Zucchini slices

For more information visit us at https5210psuedu or email at 5210psuedu

Dairy Foods Dairy foods are a great source of calcium which can help to build strong bones However dairy products also are the biggest sources of artery-clogging saturated fat in kidsrsquo diets To protect childrenrsquos bones and hearts make sure all dairy foods are low fat or nonfat bull Yogurtbull Lower fat cheesebull Low fat pudding and frozen

yogurt ndash Serve only asoccasional treats becausethey are high in addedsugars

For dips Try salad dressings such

as nonfat ranch or Thousand Island

store-bought light dips bean dips

guacamole hummus (which comes

in dozens of flavors) salsa or

peanut butter

Fruit is naturally sweet so most kids love it Fruit can be served whole sliced cut in half cubed or in wedges Canned frozen and dried fruits often need little prepashy ration bull Applesbull Apricotsbull Bananasbull Blackberriesbull Blueberriesbull Cantaloupebull Cherriesbull Grapefruitbull Grapes (red green or

purple)bull Honeydew melonbull Kiwifruitbull Mandarin orangesbull Mangoesbull Nectarinesbull Orangesbull Peachesbull Pears

(continued on next page)

This material is based upon work supported by the National Institute of Food and Agriculture US Department of Agriculture and the Office of Family Policy Children and Youth US Department of Defense under Award No 2010-48709-21867

developed in collaboration with The Clearinghouse for Military Family Readiness at Penn State University 5210 Healthy Children is adapted from Letrsquos Go wwwletsgoorg

as of July 11 2017

Healthy KidsrsquoSnacks (continuted)

For moret ipsgo to wwwcspinetorgnutritionpolicy

For more information visit us at https5210psuedu or email at 5210psuedu

This material is based upon work supported by the National Institute of Food and Agriculture US Department of Agriculture and the Office of Family Policy Children and Youth US Department of Defense under Award No 2010-48709-21867

developed in collaboration with The Clearinghouse for Military Family Readiness at Penn State University 5210 Healthy Children is adapted from Letrsquos Go wwwletsgoorg

as of July 11 2017

Healthy Grains Try to serve mostly whole grains which provide more fiber vitamins and minerals than refined grainsbull Whole wheat English

muffins pita or tortillasbull Breakfast cereal - Either

dry or with low fat milkwhole grain cereals likeCheerios Grape-NutsRaisin Bran Frosted Mini-Wheats and Wheetiesmake good snacks Lookfor cereals withno morethan about 8 grams ofsugar per serving

bull Whole grain crackers likeTriscuits

bull Rice cakesbull Popcornbull Baked tortilla chipsbull Granola and cereal bars -

Look for whole graingranola bars that are lowin fat and sugars

bull Pretzels breadsticks andflatbreads - These low fatitems can be offered assnacks now and thenHowever most of thesesnacks are not whole grainand most pretzels are highin salt

bull Pineapplebull Plumsbull Raspberriesbull Strawberriesbull Tngerinesbull Watermelon

Other popular fruit formsbull Applesauce (unsweetened)

fruit cups and canned fruitbull Dried fuit - Try raisins

apricots apples cranberriesand fruit leathers with littleor no added sugars

bull Frozen fruitbull Fruit salad - Get kids to help

make a fruit saladbull Popsicles - Look for popsicles

made from 100 fruit juicewith no added caloricsweetners