Healthy Habits - Back to School Snacking Tips

 As the end of summer approaches, it’s a perfect time for families to encourage healthy eating habits for kids,” says Amy, certified nutritionist and founder of Food and Mood Lab. “With so many snack options, making nutritious choices can be a challenge. However, it’s the perfect time to create positive eating habits as your children prepare to return to school.”

 

Tips to Encourage Kids to Reach for Healthier Options

• Swap out sodas and juices for homemade fruit-infused water or iced tea. Infuse cucumber, lemon, or mint slices for a flavorful and hydrating experience.
• Assemble a snack board filled with colorful fruits, vegetables, and nuts. Snacking can be made fun and nutritious by adding carrot sticks, hummus, raspberries, or almonds.
• Keep your kids cool and hydrated with homemade popsicles. Blend watermelon, pineapple, and coconut milk for a refreshing treat.
• Encourage picky eaters to try new foods by creating fun shapes. Transform vegetables into appealing shapes using cookie cutters, or make eating veggies fun by turning sweet potato fries into heart-shaped fries or cucumbers into star-shaped cutouts.
• Let your kids participate in grocery shopping and cooking by visiting the farmer’s market or selecting produce from the grocery store. Involve them in the cooking process by having them wash and cut the fruits and vegetables. They are more likely to be curious and willing to try what they helped create.

You can learn more in this interview.

As kids head back to school, why is it important to be looking for healthy snack options?

As kids prepare to return to school, it's super important to consider choosing healthy snacks. First and foremost, nutritious snacks provide the nutrients and energy that growing bodies and developing brains need to thrive. Healthy snacks may enhance concentration, focus, and overall cognitive function, promoting optimal learning and academic performance. Also, choosing nutritious snacks can help kids maintain stable blood sugar levels, which can help prevent energy crashes throughout the day. Lastly, establishing healthy snack habits early on sets the foundation for a lifetime of good nutrition and can reduce the risk of chronic diseases later in life. Parents can support their children's well-being inside and outside the classroom by making sure wholesome snacks are available. 

What are some ways to get kids on board with making healthier choices?

Getting kids on board with making healthier choices needs to be a fun and empowering experience for them! Here are several ideas to help make it easier:

1. Nominate a Chef for a Day: Let them be the chef for the day! Transform your kitchen into a culinary playground and let your child take charge as the chef. Provide them with a selection of nutritious ingredients and let them create their unique meals or snacks. Whether it's a customized salad, a build-your-own taco night, or a DIY smoothie bowl, this hands-on experience will spark their creativity and excitement for healthy eating.
2. Create a "Build Your Own" Masterpiece: Kids love to get creative, so why not let them design their own nutritious masterpieces? Set up a DIY station with wholesome ingredients like sliced fruits, crunchy veggies, and protein-rich cheese or nuts. Allow them to assemble custom wraps, kabobs, or colorful fruit salad creations and then put the final touch of creativity by giving their masterpiece a name like the "Rainbow Rocket Wrap" or the "Garden Delight Kabob." 
3. Make Food into Science Experiments: Transform the kitchen into a science lab and conduct delicious experiments. Whip up healthy smoothies together using a variety of fruits and yogurt. Explore how different ingredients can change the taste and texture. Encourage them to be junior flavor scientists!
4. Transform Meals into Superhero Time: Make ordinary meals into exciting adventures by creating stories and characters around different food groups. Let your child take on the "Captain Superfood," deciding which hero foods to devour to fuel their superpowers.
5. Design a Taste Testing Game: Introduce new and exciting healthy options through taste tests. Lay out an assortment of colorful fruits, veggies, and dips, and encourage your child to sample and rate each one. For every taste they try, reward them with "Magic Tasting Tokens," a special token for each taste they try. Collecting these tokens can earn them small rewards, like choosing a favorite movie for family movie night or getting extra playtime before bedtime.

If kids are resistant to changing habits, how can families work to make changes over time?

It's common for kids to resist changing habits, but with patience and persistence, families can work towards making positive changes over time. Here are some strategies to consider:

 Introduce healthier options gradually to allow children to adjust at their own pace. Replace one less nutritious snack with a healthier alternative and slowly increase the number of healthy options.

Byline BIO: Certified Nutritionist Amy Fox is on a mission to educate everyone about how our food choices affect our health and happiness. Amy holds a Master of Science in Food and Nutrition Sciences and is a Certified Functional Food Professional. She is principal consultant with TiER1 Performance Solutions and founder of Food and Mood Lab. Learn more at foodandmoodlab.com.

Amy has additional tips on how to “gamify” eating healthy for kids, as well as recipes to encourage healthy eating like this super yummy high protein fluff dip. Learn more at her Food and Mood YouTube Channel.