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How to Snack Smarter

Created January 10, 2017
Snacks can be the Achilles heel to a healthy diet, or they can be one of the best ways to ensure your kids get the nutrition they need.

Three Tricks to Making Super Snacks:

1. Consider snacks mini-meals.

  • Foods should have nutritional value.
  • Variety is important - a mix of carbohydrates and protein is good.
  • Your job is to provide the snacks. Your kids' job is to decide whether they will eat and how much.

2. Fill the shelves with good choices.

Good snacks add vitamins, minerals, fiber and energy to the day.

From the Refrigerator (or Freezer):

  • Washed grapes
  • Clementine tangerines or other fruits
  • Hard-cooked eggs
  • Yogurt
  • Relish sticks and dips
  • Bagels and cheese for toasting
  • Salsa and tortillas
  • Hummus
  • Soft pretzels
  • Waffles or pancakes
From the Cupboard:
  • Popcorn
  • Ready-to-eat cereal
  • Nuts
  • Dried Fruit
  • Homemade trail mix
  • Granola or cereal bars
  • Instant oatmeal
  • Single-serving soups, potatoes and pasta dishes
  • Focaccia

3. Set a few ground rules.

The Rule


The Rationale

There are specific times for snacks

To avoid grazing and excess calories


The snack bar closes one to two hours before the next meal.


That gives kids' appetites enough time to rebound before a "real" meal.


Snacks must be eaten in the kitchen


Calories quickly add up when eating in front of the TV or computer.


Pick snacks from the "great grabs" section of the cupboard or refrigerator.


Kids get guidance on good food choices.

Recipe Ideas
  • Chex® Snack Mix Recipes
  • Yogurt Recipes
  • Whole Grain Snacks