Now You're Cookin': Nutritious Snacks for Preschoolers

A child’s small tummy usually cannot hold enough at meals to keep him or her satisfied until the next meal.

Kids younger than 6 may need to eat two to three snacks a day because they usually can’t meet their daily requirements in just three meals. Think of snacks as minimeals to help fill the gaps in their diets.

Keep track of what your child eats for a few days and compare that with the recommendations . You can print a sample plan based on age, gender and physical activity. Does your child’s diet have gaps? If you notice your child is lacking certain food groups, plan snacks that will help him or her meet his or her daily needs.

According to the American Journal of Clinical Nutrition, sweetened beverages contribute 8 to 9 percent of total calories for adults and children.

Here are some recipes your kids will have fun helping you make.

Guide to abbreviations:

c. = cup
Tbsp. = tablespoon
tsp. = teaspoon
g = gram

• 1/3 c. canola oil
• 1 c. sugar
• 3 eggs, beaten
• 3 c. flour
• 4 to 5 medium bananas
• ½ c. chocolate chips
• 2/3 c. buttermilk
• 1½ tsp. baking soda
• ½ tsp. salt
• ½ c. walnuts or pecans, chopped (optional)

1. Preheat oven to 325 degrees. Spray two loaf pans (7- by 4-inch) with canola baking spray.
2. In a large mixing bowl, combine all ingredients until just blended.
3. Pour batter evenly into pans and bake for one hour until top is lightly golden brown and the sides pull away from edges. Remove from oven and cool.

Makes 24 servings. Each serving has 240 calories, 8 g fat, 5 protein, 41 g carbohydrate, 1 g fiber and 220 mg sodium.
Recipe courtesy of Sheri Coleman, Northern Canola Growers.

Quick Tip: Make this recipe on the weekend so it’s ready for quick snacks.

• 1 graham cracker (large rectangle)
• 2 Tbsp. low-fat fruit-flavored yogurt

1. Break graham cracker in half. Spread yogurt on one half and top with the other.
2. Wrap in plastic wrap and freeze.

Makes one serving, with 80 calories, 2 g fat, 2 g protein, 14 g carbohydrate, 9 g fiber and 85 mg sodium.

Source: Colorado State University Extension Service

Often times, getting kids to eat fruits and vegetables is challenging. Try making snack time fun. For example,provide a variety of cut-up fruits or vegetables and let them create their own kabobs with your assistance. You also may want to try serving vegetables with low-fat dip to make them more appealing.

Tip: Keep baggies of cut-up fruits and veggies in the fridge for a healthy grab-and-go snack.

• 1 frozen waffle
• 1 Tbsp. low-fat cream cheese or peanut butter
• 1 tsp. jam

1. Toast waffle in toaster.
2. Spread cream cheese or peanut butter on top.
3. Top with jam.

Makes one serving, with 140 calories, 5 g fat, 4 g protein, 19 g carbohydrate, 0 g fiber and 260 mg sodium.

• 1 c. whole-grain cereal
• ¼ c. dried fruit of your choice
• ¼ c. nuts (walnut pieces, slivered almonds, pistachios)
• ¼ c. small whole-grain snack crackers or pretzels

1. Place all ingredients in a large zip-close baggie or storage container.
2. Shake it up.

Makes three servings. Each serving has 180 calories, 7 g fat, 4 g protein, 26 g carbohydrate, 1 g fiber and 250 mg sodium.
Source

Photo Credit:

iStock.com

• 1 c. cottage cheese
• 1 c. low-fat plain yogurt
• 1-ounce package ranch-style dressing mix

1. Put ingredients in a blender.
2. Blend on medium speed for about 30 seconds or until mixture is smooth.
3. Serve with assorted vegetables.

Makes eight servings (¼ cup per serving). Each serving has 120 calories, 1 g fat, 5 g protein, 5 g carbohydrate, 0 g fiber and 500 mg sodium.
Source: Penn State Cooperative Extension

• 2 c. low-fat sour cream
• 1-ounce package sugar-free instant vanilla pudding mix
• ¼ c. fat-free milk
• 4 tsp. lemon juice

1. Whisk together all ingredients until well-blended.
2. Serve with assorted fruit.

Makes eight servings (¼ cup per serving). Each serving has 70 calories, 4 g fat, 4 g protein, 5 g carbohydrate, 0 g fiber and 180 mg sodium.
Source: Penn State Cooperative Extension