Nutritious kids' snacks

Contrary to what your mother may have told you, there's nothing wrong with between-meal snacks. The Dietitians of Canada insists that "snacking between meals is great for your kids!" Nutritionists agree that children are more likely to meet their dietary needs if they have two or three scheduled snacks a day, in addition to three meals. Most children don't eat enough at meals to provide them with the nutrients they need. If you satisfy nutrition requirements across the day, it eases the pressure on kids and parents during family meals. Besides, kids love to snack.

The key is to plan snacks as you plan meals. If you haven't prepared a wholesome snack, your child will grab a stack of chocolate cookies to fend off his hunger. There's no need to plan snacks for school recesses; once children hit grade one, they need recess for physical activity. But you will need to plan an after-school and a bedtime snack. When your kids are active on days off, a morning snack may also be needed.

Remember to maintain control. You probably don't ask your child what he wants for dinner. So don't ask your child what he wants for a snack. Offer something from the food groups whose recommendations aren't being met through the three meals of the day. Older kids will want to help themselves. Keep nutritious snacks where your older child can see them. If the taco chips are at eye level and the carrots are in a bag in the back of the crisper, guess what she'll snack on?

To quench thirst, serve the following:
• water.
• plain or flavoured milk.
• yogurt beverages.
• hot cocoa.
• juicy fruits (watermelon, plums, peaches, oranges, cantaloupe).
• succulent vegetables like cucumber and cherry tomatoes.
• vegetable juices.

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