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Endless Snacking
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| Wednesday, April 7th, 2010 | | CWK Producer |
“Uh, raman noodles, I'm good at those. Microwave pizza, anything like that.”
– Matt, 14 years old
Pizza. Pretzels. Popcorn. Kids can get hungry between meals.
According to a new study out of the University of North Carolina on the impact of kids' snacking habits on diet and health, half of American kids snack about four times a day and some snack as much as ten times a day. And as First Lady Michelle Obama pushes to raise awareness about obesity in kids among the nation's parents with the Let's Move initiative, experts say getting a handle on snacking may be key to good nutrition and heath.
When it comes to snack selection, for 14-year-old Matt Feury, the criteria is quick and easy.
"Uh, raman noodles, I'm good at those. Microwave pizza, anything like that," he says. He also likes to have a snack at hand – "pretzels or something" -- while watching TV and doing homework.
The University of North Carolina study goes on to report than on average kids get 27 percent of their daily calorie intake from snacking. Some are consuming about 600 calories a day – in snacks. Is that snack eating hunger or habit?
"These types of kids who may be gaining weight from this extraneous snacking may be at risk for increased cholesterol, increased risk of heart disease, for diabetes, all type of medical problems," says registered dietician Page Love.
Why are kids snacking so much more these days?
Love calls it "mindless eating": the food availability, the sedentary lifestyles, and disconnecting activities.
What can parents do? First, model the behavior you want by eating healthy snacks and, when it comes to snacking, establish boundaries in your home.
Just what are healthy boundaries?
"Snacking is done in the kitchen or in this one other area.... the dining area. But not in front of the TV, not in the bedroom, not in the den, not in front of the computer," recommends Love.
Experts say it's okay, even necessary, to keep some "junk foods" around the house, adding that the key is to mix in those foods with healthier options and to stress snacking in moderation.
Debbie Feury, Matt's mom, says there's another way to help kids -- and adults -- cut down on snacks filled with sugar or fat...
"They can only eat what you buy in the house, so if you don't buy it, they can't eat it."
Related Information
The lives of children seem to be moving more quickly every day. Having quick, handy snacks available is key so that kids will be able to grab something to snack on that is not only speedy, but also healthy. Nutritionist Heidi Skolnik has developed a list of snack tips to help parents and kids on the go:
- Visit the pyramid – According to Let's Move, the US Department of Agriculture plans to revamp the famous food pyramid symbol and online interactive tools to help the public make healthier food and physical activity choices. Visit MyPyramid.gov to see the latest Dietary Guidelines. Make learning the food guide pyramid fun for your kids by posting a big, colorful copy on your refrigerator. Encourage kids to consult the pyramid before making snack choices. Be sure to have plenty of healthy snacks around at snack time.
- Try a little teamwork – Partner with other parents to make sure kids have healthy snacks before sports and at after-school activities. Work out a schedule so that at each practice a different parent brings a nutritious snack for the kids – apples, boxes of raisins or granola bars. Kids will be less likely to visit vending machines after school if they know that a snack will be provided at practice.
- Build better bones – According to the USDA, children need to drink at least three glasses of milk a day for optimal bone growth. To sneak milk into your child's diet, try these ideas:
- Serve milk with meals
- Substitute milk for water in recipes
- Make delicious smoothies for a treat – just blend milk and frozen fruit together
- Make grab-and-go goodies – Write each child's name on a separate plastic sealable container and fill each with cut-up cheese cubes, carrot sticks, grapes, etc. (whichever healthy snacks your children like to eat). Store on the lower shelves of your refrigerator to make it easy for your child to grab a healthy snack whenever he or she gets hungry.
- Let your kid be the coach – Children love to be in charge. Give them a range of food options and let them choose. For example, kids can create custom sandwiches by choosing between wheat bread and a pita pocket. Or, let them choose between different flavors of granola bars or types of fruit.
What We Need To Know
One of the greatest struggles for parents is trying to help their children eat healthy foods. Parents play a big role in shaping children's eating habits. For instance, when parents eat a variety of foods that are low in fat and sugar and high in fiber, children learn to like these foods as well. Don't give up if your child does not like a new food right away. It may take a little while. With many parents working outside the home, child-care providers also help shape children's eating and snacking habits. Make sure your child-care provider offers well-balanced meals and snacks, as well as plenty of active play time. If your child is in school, find out more about the school's breakfast and lunch programs and ask to have input into menu choices, or help your child pack a lunch that includes a variety of foods. According to experts at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), there are options available for parents to help their children eat better.
- Give your child a snack or two in addition to his or her three daily meals.
- Offer your child a wide variety of foods, such as grains, vegetables and fruits, low-fat dairy products and lean meat or beans.
- Serve snacks like dried fruit, low-fat yogurt and air-popped popcorn.
- Let your child decide whether and how much to eat. Keep serving new foods even if your child does not eat them at first.
- Cook with less fat – bake, roast or poach foods instead of frying.
- Limit the amount of added sugar in your child's diet. Choose cereals with low or no added sugar. Serve water or low-fat milk more often than sugar-sweetened sodas and fruit-flavored drinks.
- Choose and prepare foods with less salt. Keep the saltshaker off the table. Have fruits and vegetables on hand for snacks instead of salty snack foods.
- Involve your child in planning and preparing meals. Children may be more willing to eat the dishes they help prepare.
- Have family meals together and serve everyone the same thing.
- Do not be too strict. In small amounts, sweets or food from fast-food restaurants still can have a place in a healthy diet.
- Make sure your child eats breakfast. Breakfast provides children with the energy they need to listen and learn in school
Experts at the NIDDK recommend the following selection for healthy snack choices:
- Dried fruit and nut mix
- Fresh, frozen or canned vegetables or fruit served plain or with low-fat yogurt
- Rice cakes, whole grain crackers or whole grain bread served with low-fat cheese, fruit spread, peanut butter, almond butter or soy nut butter
- Pretzels or air-popped popcorn sprinkled with salt-free seasoning mix
- Homemade fruit smoothie made with low-fat milk or yogurt and frozen or fresh fruit
- Dry cereals served plain or with low-fat or non-fat milk
Keep in mind that children of preschool age and younger can easily choke on foods that are hard to chew, small and round, or sticky, such as hard vegetables, whole grapes, hard chunks of cheese, raisins, nuts and seeds, and popcorn. Carefully select snacks for children in this age group.
