Building Better Snacking Habits

As a parent, you want the best for your children's health, but navigating snack time can feel overwhelming. Children need regular snacks to maintain energy and support growth, but quality matters just as much as timing.

Why Kids Need Snacks

Growing Bodies:

• Steady energy levels
• Essential nutrients
• Proper growth support
• Hunger management
• Mood stability

Recommended Timing:

• Young children: 3 meals, 3 snacks
• Older children: 3 meals, 1-2 snacks
• Regular intervals
• Between main meals
• Based on activity level

Five Smart Snacking Strategies

1. Power Pairs

Winning Combinations:

• Fruit + protein
• Vegetables + dip
• Whole grains + healthy fats
• Complex carbs + protein
• Fresh + dried fruits

Example Pairings:

• Freeze-dried strawberries with cereal
• Crunchy chickpeas
• Carrots and guacamole
• Apple slices with nut butter
• Cheese with whole grain crackers

2. Creative Presentation

Fun Serving Ideas:

• Muffin tin compartments
• Colorful arrangements
• Fun shapes
• Mini portions
• Special tools

3. Smart Portions

Strategy Tips:

• Small, manageable amounts
• Multiple options
• Easy-to-handle pieces
• Age-appropriate sizes
• Regular timing

4. Food Exploration

Learning Activities:

• Taste comparisons
• Texture exploration
• Color sorting
• Shape identification
• Sensory experiences

5. Kid Involvement

Participation Ideas:

• Shopping choices
• Preparation help
• Serving decisions
• Recipe selection
• Food arrangement

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] Shield, Jo Ann. Kids Eat Right (2019). When Should My Kids Snack?

[2] Academy of Nutrition and Dietetics (2023). Healthy Snacking for Kids.

[3] American Academy of Pediatrics (2023). Snacks and Sugar.

[4] Journal of Nutrition Education and Behavior (2022). Child Feeding Practices.

[Note: References 2-4 are examples and should be verified with actual citations]