What makes a healthy and satisfying snack for
children? A well-balanced snack with good nutrition can help kids grow and
provide them with the proper support and energy needed for school, sports and
other daily activities.
Parents have the best intentions when looking
for nutritious options for their children, but challenges related to lack of
access or knowledge of nutritious foods have contributed to an alarming trend.
Read more: Help boost your kid's lunch and activity at school
According to the Centers for Disease Control and Prevention, childhood obesity rates in the U.S.
have more than doubled in the past 30 years, with over one-third of children
currently overweight or obese.
Kids and snacking
A number of factors contribute to obesity
rates, with snacking as a major culprit. While parents need to consider what
they provide their children for three main meals a day, what they eat in
between is equally important.
Research by DuPont Nutrition & Health
shows that children eat two to three snacks each day. Other studies confirm
that American kids are consuming more than 700 calories in afternoon and
evening snacks alone.
Read more: Kid-friendly smoothie recipes
Aside from the fact that these calories make
up a substantial part of the total daily recommended caloric intake for
children, most of the snacks commonly consumed by kids are high in saturated
fats or simple sugars in the form of salty snacks, candy and beverages — such
as fruit drinks — according to a University of North Carolina study.
Healthy snacks on the go
Parents face many practical challenges in
providing healthful snack options to kids who are on-the-go and may not have
access to refrigeration or re-heating capabilities. This often leads to snacks
which lack the essential vitamins, minerals and protein a growing body needs.
While snacking is essential to give kids the energy they need for the day, it’s
important to provide snacks that contribute to daily intake goals of nutrients
to support healthy growth and development.
“For
many parents, the primary reason for giving snacks to children is to stave off
hunger until their next meal,” said Megan DeStefano, Global Strategic Marketing
at DuPont Nutrition & Health.
“When
choosing a snack, parents should avoid those high in carbohydrates, such as
simple sugars, since they tend to leave children feeling unsatisfied quickly
and often craving additional unhealthy snacks.”
Understanding better snacks
It’s important for parents to know what to
look for in a snack. For example, protein helps kids feel full longer, which
may support weight management. In fact, numerous studies have confirmed that
protein is more satisfying than either carbohydrates or fat. And lean proteins,
such as soy, can meet needs to support growth and development without
contributing to fat or cholesterol intake.
It’s challenging for parents to determine
what snacks are best. DeStefano shares some tips on healthful ingredients
parents should look for in snack foods.
Protein packs a powerful punch
Vegetable proteins are a great way to consume
protein without increasing the amount of saturated fats and cholesterol in your
child’s diet. If you are considering vegetable proteins, try soy protein. Soy
protein snack options can be found in a variety of tasty products such as
ready-to-drink beverages, bars, cereals and dairy alternatives. Soy protein is
also the only widely available vegetable protein that provides all the
essential amino acids in the proper amounts that are needed to support growth
and development of children.
Parents can also rest easy knowing that soy
protein delivers cardiovascular benefits as well. According to clinical
research published in the Journal of the American College of Nutrition
conducted in both children and adults, soy protein has been shown to help
reduce LDL cholesterol, also known as “bad” cholesterol, increase HDL, also
known as “good” cholesterol, and decrease triglyceride levels. Just 25 grams of
soy protein a day, as part of a diet low in saturated fat and cholesterol, may
reduce the risk of heart disease.
Read more: Simple, wholesome lunch and snack ideas
Find a fiber-filled option
Fiber is another important ingredient to look
for when looking for healthy snack options. Many kids are falling behind on
their fiber intake. According to the American Academy of Pediatrics, children only consume half the amount of fiber that
is recommended. For proper digestive health, it is recommended that children
get 25–31 grams of dietary fiber per day. Snacking provides another opportunity
to help kids to meet this goal. Including a fiber-rich food can also eliminate
cravings for additional snacks.
Snacking doesn’t have to be bad for your
child’s health. There are several options that are tasty while delivering a
healthy dose of cardiovascular or digestive benefits. With so many great
possibilities, parents should continue to offer healthy snack options, with
greater nutrient density to their children to help them stay energized
throughout the day, while satisfying their hunger and taste.
Article provided by Family Features