Presentation on theme: "Healthy Snacking Rose McManus, RN. snacks Snacks count for 25% of the total calories for children Therefore the snacks a child consumes should contribute."— Presentation transcript:
Healthy Snacking Rose McManus, RN
snacks Snacks count for 25% of the total calories for children Therefore the snacks a child consumes should contribute to the overall diet
How Much Set Specific times for snacks. Snacks should be between meals and not within 1 hour before a meal. (2 hour before a meal snacks should be < 100 calories; 1.5+ hours before a meal a snack should be 150 calories; 2+ hours before a meal snacks should be 200 calories.
What kind Snacks should contribute to the total diet and should consists of food groups lacking at meals. Try to aim for snacks that have carbohydrates and/or proteins, fat and fiber. Watch out for snacks that may sound healthy but are not.
Healthy Snack Combinations Medium banana with 1 Tbsp peanut butter (200 kcal, 8g fat, 3g fiber, 3g pro) Medium apple with skin and 1 oz of string cheese (190 cal, 6.5g fat, 3g fiber, 3g pro) 13 “Synder” tortilla chips & ¼ cup salsa (180 cal, 4.5g fat, 3g fiber, 2g pro) (toddler portion sizes should be cut in half – peanut butter and popcorn are choking hazards)
Health Snacks (continued) 1 cup cereal & ½ cup skim milk (145 cal, 3g fat, 3.5g fiber) ½ cup low fat cottage cheese/ ½ cup blueberries (110cal, 1.5g fat,12g pro) ½ whole wheat pita, 2 tsp salsa (45 cal, 1g protein, 2g fiber, 1g fat)
Healthy Sounding But Not Drinkable yogurt (Dan animals, etc.). Watch out for the sugar! Ounce per ounce has more sugar than coke. Fruit roll ups/fruit flavor gummy candy – most of the calories come from sugar and they offer very little nutritional value. Fruit is Healthier. Fruit on the bottom yogurt, very high in sugar a better choice is fruit flavored yogurt.
Health Sounding (Continued) Gatorade/power aid are intended to be used during activity lasting > 1 hour – contain sugar and no vitamins and minerals. Multigrain bars/Granola bars are high in carbohydrates, low in protein and fiber. Not nutritionally balanced. Fortified cereal may be a better alternative.