FAMILIES

HEALTHY WEIGHT

JUST FOR MOMS

SMART SNACKS

STAY ACTIVE

SNACK YOUR WAY TO GOOD HEALTH

Despite what you may have heard, snacking can actually improve your diet. How many times you eat during the day isn't important as what and how much you eat. However, if you snack on chips, sweets and soda, you're adding fat, sugar, salt and lots of calories instead. Snacking on fruits and vegetables will help you get the minimum 5 servings of these two food groups your body needs daily. 

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Wholesome snacks help give kids nutrients and energy between meals. A few yummy favorites:

• Make a "trail mix" by mixing a few whole grain breakfast cereals with dried fruit.
  
• Sprinkle parmesan cheese over popcorn* and serve with a glass of low fat milk.
  
• Cut up some fruit (like oranges or bananas) to dip into low fat yogurt.
  
• Steam vegetables (like baby carrots) and dunk them in light ranch dressing.
  
• Offer vanilla wafers, graham crackers, or mini muffins with a glass of low fat milk.
  

*Do not give popcorn to children younger than 6. Children should always be seated and supervised while eating.

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FOODS TO HAVE ON HAND

Keep your cupboard and fridge stocked with these nutritious food choices.

• Whole grain breads, tortillas, crackers, and English muffins
  
• Whole grain cereals (hot and cold varieties)
  
• Pasta, in kid-friendly shapes
  
• Lean lunch meats
  
• Canned tuna fish
  
• Eggs
  
• Low fat yogurt
• Peanut butter*
  

• Legumes (dried beans, black-eyed peas, and lentils)
  
• Fresh, canned, and frozen vegetables
  
• Cheese (individually wrapped slices and brick cheese)
  
• Shredded cheese (perfect for tacos, fajitas, and pizza)
  
• Milk (low fat or fat free milk for kids 2 years and older)
  
• Vegetable oils (corn, canola, olive, and sunflower)
  

*Peanuts and other foods like tree nuts, milk, eggs, wheat, fish, shellfish, and soy may cause allergic reaction in some people. Please check with your doctor before introducing new foods into your child's diet.

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OUR FAVORITE NUTRITIOUS SNACKS

• Raw carrots
  
• Cheese
  
• Fruit
  
• Peanut butter on crackers
  
• Hard boiled eggs
  
• Whole wheat bread
  
• Unsweetened dry cereals
  
• Real fruit juice
  
• Milk
  

• English Muffin Pizza - Spread tomato paste or sauce on English muffin, top with cheese and broil until melted
  
• Frozen Banana - Peel and wrap in plastic. Place in your freezer.
  
• Fruit Shake - Combine 1 cup real fruit juice, 1/2 banana, apple or pear; blend until frothy.
  
• Yogurt Sundae - Start with a small bowl of plain yogurt and let your child choose from a variety of toppings; orange juice, raisins, cut up fruit, dry unsweetened cereal.