Snacking can sometimes become an issue in the summer. Children are often at home more with a less structured schedule and older children are alone for certain periods of time. To avoid consuming too many extra calories (which leads to weight gain) try these tips.
Buy Good Food
- Avoid processed foods as much as possible. Chips, candy, pizza rolls, etc. are filled with calories but almost no vitamins or minerals.
- Fruits and vegetables contain tons of vitamins and minerals with less calories. They are a quick snack to prepare and delicious raw.
- Encourage water as the main beverage this summer. Kids need the hydration.
- Avoid sweetened beverages (see the article on the next page).
- Switch to skim or low-fat milk products.
Set a Loose Schedule
- Encourage a morning meal to start their day and an evening meal with others to provide structure.
- Emphasis eating a nutritious mid-day meal and 2-3 small snacks through the day.
- Make a rule that all food must be put on a plate or in a bowl. Cut down on consuming extra portions out of the container.
- Make a rule that food is to be eaten at a counter or dining table. Cut down on mindless munching in front of the TV or reading a book.
Fun Snack Ideas
- 1/2 cup low-at yogurt with fresh fruit
- 1/4 cup roasted almonds
- Apples or celery dipped in natural peanut butter
- Dried fruit (raisins, dried apples, etc.)
- Baked tortilla chips dipped in salsa
- Keep fruits and vegetables handy for munching on
-Kelsey
