Stock up on healthful snacks for the kids this summer
By Deborah Jeanne Sergeant
While you’re at work and the kids are at home this summer, having the kitchen supplied with healthful snacks can help boost their nutrition.
Try these experts’ tips:
Tips from Elizabeth Eisnor, clinical dietitian with the Center for Community Health & Prevention at University of Rochester
• “Intentional snacks can be a great way of maintaining energy through the day, supporting regular digestion and preventing an intense hunger at your next meal. When building healthful snacks, I aim to include a source of fiber and protein when possible, both nutrients support fullness, generally from lower volume.
• “Some pairings: mozzarella string cheese and handful of a whole grain cracker such as Triscuits; banana or apple slices with a dip of plain Greek yogurt and peanut butter mixed together; dried edamame or chickpeas (such as Biena brand); air popped popcorn paired or mixed with a handful of nuts, trail mix; mini English muffin pizzas (melt a slice of mozzarella on whole wheat English muffin halves, top with a little tomato sauce or pesto); fresh or frozen berries (microwave them for 45 seconds) mixed with a serving of Greek yogurt (3/4 cup) and a sprinkle of chocolate chips or a tablespoon of peanut butter (alternatively, mix this up ahead of time and freeze in popsicle molds.)
Tips from Jennifer Haberbusch, registered dietitian and director of Rochester Regional Health Clinical Nutrition & Centralized Diet Office:
• “It’s all about convenience. A little prep from parents on the weekend can make healthy eating and snacking a breeze for teens during the week. Teens are also actively growing, so finding snacks that combine protein, healthy fats and carbohydrates for energy is essential. Remember snacks are meant to sustain you to the next meal and are really different than a treat, which is more of a once in a while thing that we aren’t as concerned about nutritional density.
• “Cheese sticks, beef sticks, hard boiled eggs — they aren’t fancy, but they’re filling and very convenient for a grab and go snack.
• “Trail mixes are always a great go-to. You can mix them up with whatever you’d like so that they’re a bit more personalized and it’s easy to create a snack that has healthy fats, carbohydrates, protein — nuts, dried fruits, a few chocolate chips (bonus for dark chocolate to throw in some extra antioxidants).
• “Make your own ‘popsicles’ for a sweet frozen treat that still is a bit healthful. You can do frozen chocolate dipped bananas (or it’s easier to eat if you slice them and then dip before freezing), freeze a smoothie into a popsicle mold. Greek yogurt works great for this and adds a bit more protein. All of these are customizable based on preference, fun to make and even better to eat.
• “Making fruit accessible from the fridge can still encourage your kids to snack on these. Pair these with an individual cottage cheese or yogurt cup to add some protein as well.
• “We make mini egg muffins often, using a silicon cupcake pan and fillings with veggies that my kids enjoy. Sometimes it’s just broccoli and cheddar, other times we have onions, peppers and mushrooms in them. We mix eggs and some egg whites together with the veggies and bake them off. It’s a very easy snack to heat up or a wonderful breakfast to have with little to no prep involved for them.”
Tips from Amanda Reynolds, wellness coordinator with Thompson Health:
• “I find that my 10- and 13-year-olds gravitate toward things that are already prepped, washed and cut, like fresh melons, strawberries and other fruits, carrots, celery, small, sweet peppers and cucumbers.
• “I keep frozen pretzels on hand that they can heat up and dip into mustard. There’s also Greek vanilla yogurt they can add some granola to or cheese sticks, fig bars or a Chomp meat stick.”
Tips from Grace Krizen, registered dietitian with UMMC Healthy Living Campus of Rochester Regional Health listed a few snack ideas:
• “Apple slices and peanut butter with chocolate chips.
• “Greek yogurt plus granola and frozen berries.
• “Turkey and cheese roll-ups, plus pretzels.
• “Cottage cheese and pineapple or cherry tomatoes.
• “Quesadilla in a pan or microwave (cheese plus beans or chicken in a soft tortilla).
• “Avocado toast with egg or Everything But the Bagel seasoning.
• “English muffin pizza (sauce plus cheese placed in the toaster oven or microwave).