Make healthy snacks a fun part of summer
Summer is in full swing, but most day camps are over. That might mean your child is hanging around the house more during the day. So, what do you feed your kids in the afternoon to give them nutrition and energy, without excess fat and calories? There are lots of great options to choose from. And choosing healthy foods doesn't mean that you'll have to put up a fight, either. "Children are not programmed to only like things that aren't good for them," says Heart and Stroke Foundation researcher and nutritionist Dr. Alison Duncan. "Remember – nutritious doesn't mean it's not fun. Something as simple as cold fresh nectarines can be quite appealing to kids."
Having fresh, healthy alternatives readily available for kids to snack on is a crucial part of summer nutrition for kids, Dr. Duncan says. "Fill your house with healthy foods and snacks and limit your storage of unhealthy treats – such as potato chips, pop and candy. It also helps if the parents eat healthy themselves. That's one of the best things parents can do to encourage healthy eating in their kids."
Here are some good alternatives to the old stand-by snacks to keep on hand for hot, drowsy summer days.
Instead of ice cream, hand out frozen yogurt or 100% juice popsicles
While a half cup of premium vanilla ice cream has 188 calories and 13 g of fat, a serving of low-fat vanilla frozen yogurt has 121 calories and 4 g of fat. That's a big savings. You can also create your own frozen treats with ease. "Take a little individual yogurt cup, make a small slit in the top and put a popsicle stick in it. Put it in the freezer overnight. Run it under hot water to release the pop from the container and enjoy," Dr. Duncan says. Other good options are mini-100% juice popsicles, which are even lower in calories, fat-free and portion-controlled – or if you have a popsicle mould, you can just pour a favourite juice or smoothie in for a healthy frozen treat. Just make sure the juice is 100% pure juice and not an imitation.
Instead of pop, offer lots of water
Canada's new Food Guide recommends making water your beverage of choice. This is a great option when you consider that an 8-oz (250 mL) glass of cola has 183 calories – the majority from added sugar. A glass of water, on the other hand, has 0 calories and no sugar and will keep your kids better hydrated. "You can make water more exciting with fun cups and straws. You can get a lot of different, colours, images and shapes of cups and straws at the dollar store," Dr. Duncan says. "Try adding a bit of diluted 100% fruit juice or lemon to the water, too. It can really be refreshing."
Instead of potato chips, choose crunchy carrot sticks or popcorn
Just 10 potato chips, 20 grams worth, adds up to 108 calories, 7 grams of fat and 107 mg of sodium. On the other hand, 10 baby carrots, weighing in at a more satisfying 80 grams contain only 35 calories, no fat and 28 mg of sodium. A cup of air-popped popcorn is also a good choice with only 32 calories, no fat and no sodium (unless you top it with salt). It's also a good source of fibre. Shake some lemon or lime juice on the popcorn for some added tang without any added sodium or fat.
