Kid-Friendly Snacks Hawaii Child Care Nutrition Program Nutrition Education for Wellness Program University of Hawaii – CTAHR – Cooperative Extension Service

Think about it… • What foods do you typically serve to your children for snacks?

• What do you eat for snacks?

• What beverages do you serve?

• What do your children enjoy eating?

Agenda • Revitalizing your snacks • Trying new foods • Choosing “nutrient-dense” snacks ▫ Snacks = “mini meals”

▫ Include nutritious options

Choose “Nutrient-Dense” snacks

• Provides: ▫ Vitamins

▫ Minerals

▫ Other substances that may have positive health effects

• Limited: ▫ Added or naturally occurring fats

▫ Added sugars

▫ Added refined starches

▫ Sodium

“Nutrient-Dense” Example • 1% milk ▫ Bone building nutrients (calcium, vitamin D)

▫ Protein

▫ Potassium

• Soda ▫ Calories

▫ Sugar

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WATER • Health benefits: ▫ Keep you cool

▫ Acts as a cushion and lubricant for your joints

▫ Aids in digestion and absorption of food

▫ Aids in removal of waste from body

Revitalize Your Water! • DIY Infused WATER or ICE CUBES ▫ Fruits: berries, oranges, lemon, limes, pears, apples, pineapples

▫ Vegetables: cucumber ▫ Herbs, Spices: mint, basil, rosemary, cinnamon, vanilla, cilantro

MILK • Nutrients: ▫ Calcium

▫ vitamin D

▫ Protein

▫ Potassium

• Health benefits: ▫ Build bones & teeth

▫ Maintain bone mass

Revitalize Your MILK – SMOOTHIES! • Milk / Dairy: ▫ skim or 1% milk

▫ powdered milk

▫ yogurt (traditional or greek)

▫ soy milk, almond milk

• Sweeteners: ▫ Fruits ▫ 100% fruit juice ▫ flavored yogurt

• Ice: ▫ Fruit infused ▫ Veggie infused ▫ Herb infused

• Other flavoring ideas: Herbs, spices

Lowfat (1%) Lowfat (1%) Chocolate

• Serving size: 1 cup

• Calories: 110

• Total fat: 2.5 g

• Sugar:

• Serving size: 1 cup

• Calories: 200

• Total fat: 2.5 g

• Sugar:

Added sugar

12 g 33 g

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Sugars

• Names for added sugars that may appear on food labels

• Brown sugar • Lactose

• Corn syrup • Maltose

• Dextrose • Malt syrup

• Fructose • Molasses

• Fruit juice concentrates • Raw sugar

• Glucose • Sucrose

• High-fructose corn syrup • Sugar

• Honey • Syrup

FRUITS/VEGGIES • Nutrients: ▫ dietary fiber ▫ Potassium ▫ vitamin C ▫ vitamin A ▫ Folate

• Health benefits ▫ Maintain regularity ▫ May help prevent

certain chronic diseases

▫ Helps immune system

▫ Keeps eyes, skin, teeth, gums & blood healthy

Revitalize Your Fruits & Veggies!

• Let your kids take ownership! ▫ Allow them to choose at the market

▫ Offer choices between different fruits & veggies

“Would you like to eat broccoli or carrots?”

Revitalize Your Fruits & Veggies!

• Have them help prepare snacks ▫ Consider age-appropriate tasks for your children

▫ “Delightfully Delicious Discoveries in the Classroom” - illustrated recipe cards

Revitalize Your Fruits & Veggies!

• Let your kids take ownership! ▫ Try growing your own fruits & veggies

▫ Let kids “play” with their food Example: Make a teddy bear face using:

1 slice bread

2 Slices of banana for the ears

3 Raisins for the eyes and nose

Revitalize Your Fruits & Veggies! • Let kids “play” with their food

“Play with your food” by Joost Elffers

EYES: beans, grapes, olives,

peppercorn

TEETH: corn, almonds, rice

NOSE: protruding parts

of F/V, root

TONGUE: slice of ginger

LIPS: beet juice

MOUTH: carved

EARS: cut & folded

Revitalize Your Fruits & Veggies!

• Let kids “play” with their food “Play with your food” by Joost Elffers ▫ Use grapes & cherries to make bugs: Grapes & cherries for the body Grape & cherry stems for legs &

anntennae

Revitalize Your Fruits & Veggies! • Let your kids take ownership! ▫ Help kids “name” their dish Katie’s apple turtle Joey’s crab apple Micah’s grape tree

Revitalize Your Fruits & Veggies!

• Use cookie cutters ▫ All different shapes & sizes ▫ Examples: stars, flowers, letters, numbers, animals, etc.

Revitalize Your Fruits & Veggies!

• Try new salad dressings or dips OR have children make their own!

Try NEW Fruits/Veggies

• Take advantage of local, seasonal produce ▫ Buy Local, It Matters! Seasonality Chart

▫ Longan, persimmon, grapefruit, rambutan, starfruit, squash, watercress, taro, etc.

Try NEW Fruits/Veggies • Try different varieties of common fruits &

vegetables – they have different shapes, colors, tastes, textures:

▫ Apples: braeburn, ambrosia, red delicious, gala, granny smith, fuji, etc.

▫ Tomatoes: plum, cherry, pear, currant, globe, beefsteak, etc.

Offer new foods with success! • Start small • Be patient • Offer 1 at a time • Role model • Offer new foods 1st • Involve children in

selection/preparation of new foods

• Watch what you say!

Canned Pineapple A Canned Pineapple B

• Ingredients: Pineapple, clarified pineapple juice, sugar

• Serving size: 2 slices (117 grams)

• Total Carb: 23 grams

▫ Sugars: 21 grams

• Packed in:__________

• Ingredients: Pineapple, pineapple juice, water & clarified pineapple juice concentrate

• Serving size: ½ cup (122 grams)

• Total Carb: 15 grams ▫ Sugars: 13 grams

• Packed in:__________

heavy syrup 100% juice

Added sugar

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GRAINS, especially “WHOLE” • Nutrients: ▫ Dietary fiber ▫ B-vitamins (thiamin, niacin, riboflavin, folate)

▫ Minerals including iron, magnesium and selenium

• Health benefits: ▫ Maintain regularity ▫ Help with metabolism

▫ Healthy blood and immune system

▫ May help to reduce risk of certain chronic diseases

Revitalize Your Grains! Oatmeal • Different varieties: ▫ Instant (1-minute) ▫ Old-fashioned ▫ Steel-cut

• DIY new flavors! ▫ Eat Well on $4/day

GOOD and CHEAP, by Leanne Brown Coconut & lime Berry PB & J Pumpkin Apple cinnamon Savory – cheese

Revitalize Your Grains! Rice • Short – medium –

long grain • Brown rice • Jasmine • Wild

• DIY new flavors! ▫ Eat Well on $4/day

GOOD and CHEAP, Leanne Brown Mix with: pureed canned tomatoes pureed squash, pumpkin or sweet potato frozen spinach, chard or parsley

Revitalize Your Grains! TOAST • Eat Well on $4/day GOOD and CHEAP, Leanne Brown ▫ Peas & lemon

▫ Onions & cheddar

▫ Asian greens

▫ Roasted veggies

Try NEW Grains! • Breads (corn, multi-grain, rye, etc.) • Cereals: hot (cream of wheat, oatmeal);

cold • Corn (bread, tortillas, cereal) • Grains (rice, quinoa,

couscous, etc.) • Pasta (different shapes) • Noodles (wheat, rice,

mung bean, egg, buckwheat, wonton wrappers)

Choose “Nutrient-Dense” Grains

Germ

Bran

Endosperm

Choose “Nutrient-Dense” Grains

• Enriched white rice

• Wheat flour

• Instant oatmeal

• Tortillas

• Pasta

• No

• No

• Yes

• Maybe

• Maybe

http://wholegrainscouncil.org/files/wg_vs_enriched_coloredhirestext.jpg

Tips for identifying whole grains

• “Whole” or “Whole-grain”

• “100% whole grain”

• “___ grams of whole grain”

• Fiber content

• Whole Grain Council Stamp

Some refined grain

ALL whole grain

MEATS • Nutrients: ▫ Protein ▫ B-vitamins ▫ Vitamin E ▫ Iron ▫ Zinc ▫ Magnesium ▫ Omega 3-fatty

acids

• Health benefits: ▫ Help build &

maintain our muscles, bones, skin, blood

▫ Help with metabolism

▫ Omega 3-fatty acids may help reduce risk for heart disease

Revitalize Your Meats

• Let kids “play” with their food ▫ Examples: ▫ Use cookie cutters on sliced cheese ▫ Make a witch’s broom using: Half a stick of string cheese – fray one end to

make it look like bristles of a broom stick a pretzel stick in the other, un-frayed

end of the string cheese to make the handle

Revitalize Your Meats Try New Recipes • “Tuna Sunshine Mix” ▫ Variations: salmon, egg, chicken

• Hummus • USDA recipes for child care & schools: ▫ Beans: dip, soups, taco, refried, stew, salads,

chili ▫ Eggs: deviled, quiche, frittata

• Beans ▫ Eat Well on $4/day GOOD and CHEAP, Leanne

Brown ▫ Flavor with herbs, spices (garlic, ginger, bay leaf,

onion, chili, curry, lemon zest etc.)

Choose a Variety of Meats & Meat-Alternates • Meats, poultry, seafood, eggs • Nuts (almond, cashew, pecan, hazelnut,

pine, pistachio, walnut) • Seeds (sunflower, pumpkin, sesame, chia,

etc.) • Soy (tofu, soybeans, veggie patties, etc.) • Legumes (black, black-eyed, cannellini,

chickpea, great northern, kidney, lima, pinto) • Cheese (cheddar, american, swiss, brie,

mozzarella, colby, cottage, feta, pepper jack)

Premium Black Beans

Organic Black Beans

• Ingredients: prepared black beans, water, salt, sugar, dehydrated onion

• Serving size: ½ cup (130 g)

• Sodium:

• Ingredients: organic prepared black beans, water, sea salt

• Serving size: ½ cup (130 g)

• Sodium: 85 mg (4% DV) 380 mg

(16% DV)

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Lowfat strawberry yogurt Fat free plain yogurt

• Ingredients: Cultured pasteurized grade A reduced fat milk, sugar, strawberries, modified corn starch…

• Serving size: 6 oz (170 g)

• Calories: 150

• Total fat: 2 g

• Total Carbohydrate: 25 g

• Sugars:

• Ingredients: grade A pasteurized nonfat milk, pectin, active cultures

• Serving size: 1 cup (227 g)

• Calories: 110

• Total fat: 0 g

• Total Carbohydrates: 16 g

• Sugars:

Added sugar

18 g 13 g

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In Review… • Revitalize your snacks – serve foods in

“new” & “exciting” ways

• Try new foods

• Choose “nutrient-dense” foods

Additional Resources • Choose My Plate:

www.choosemyplate.gov/

• “Eat Well on $4/Day GOOD and CHEAP” by Leanne Brown: www.leannebrown.com/

• Whole Grains Council: http://wholegrainscouncil.org/

• Nutrition Education for Wellness: www.ctahr.hawaii.edu/NEW/

Contact Information Hawaii Child Care Nutrition Program

1955 East-West Road, #306 Honolulu, Hawaii 96822

hccnp@hawaii.edu Phone: 956-4124 Fax: 956-6457

www.ctahr.hawaii.edu/new/hccnp