Steer children toward healthful summer snacks

Ran on Tuesday, June 6, 2007

Steer children toward healthful summer snacks

By Keighla Schmidt
Leader-Telegram staff

Summer is right around the corner.
Textbooks are about to be turned in, teachers are preparing final grades, and the school lunch ladies are serving their last chicken nuggets and cheese pizza slices.
Summer break often means a more relaxed schedule for children. Eating habits structured by the school day are disrupted.
With easier access to cupboards and refrigerators, children run the risk of choosing unhealthful snacks.
Parents can help by providing consistency and routine to the eating schedule.
“Children do eat better if their meals are structured,” said Nancy Coffey, Wisconsin Nutrition Education Program coordinator with the Eau Claire County UW-Extension office in Altoona.
To establish a routine, parents can have children help make sandwiches at night for the next day’s lunch. When lunchtime comes, the meal will be ready to eat and proportioned for the child.
Summertime often means not only playing outside during the day, but also staying up later at night.
However, staying up late often leads to sleeping later in the morning and skipping breakfast, which challenges the consistency of eating routines.
Snacks occasionally can be a good replacement for the slept-through meal, said Lisa Eierman, an Eau Claire registered dietitian.
“If the kids aren’t eating regular meals, healthy snacks are a good way to make up for that,” she said.
Summer is a prime time for snacking on locally grown fruits.
Sue Van de Loo of Eau Claire said she and her four children like to take advantage of fresh strawberries, blueberries and peaches throughout the summer.
“I just leave the fruit out, and the kids graze,” she said.
Coffey stresses the need to incorporate more vegetables into children’s diets through snacks.
According to the new U.S. Department of Agriculture MyPyramid food guide, a 10-year-old child should consume about 2 cups of vegetables each day.
Coffey offers simple suggestions for getting kids to eat more veggies.
“If we cut them up small or make it fun, it’s easier to get them to eat it,” she said.
To make vegetables fun, Coffey suggests stuffing sliced pea pods with a mixture of light cream cheese, sunflower seeds and grated carrots. Seasoned cream cheese also can be rolled inside fresh raw spinach.
In addition to vegetables, Eierman recommended examining all food groups and making sure they are represented throughout the day.
Fruits, like vegetables, can be played with, increasing the likelihood children will eat them.
“Putting melon cubes, strawberries and pineapple on a kabob can be fun,” Eierman said.
She also suggested a trail mix composed of a whole grain cereal along dried fruits and nuts, or a fresh-ingredient smoothie.
The Van de Loo family enjoys fresh blueberry smoothies during the July heat.
“For a hot summer day, it’s perfect,” Van de Loo said.
Parents also could steer children toward popcorn served with a tomato or 100 percent fruit juice.
For portion control, Coffey recommended children take a break between playing and eating.
If children will spend time away from home, families can plan ahead and pack a portion-appropriate snack in a small plastic bag.
Preparing your own treats can be more healthful than buying prepackaged snacks, such as Lunchables, which are high in sodium and fat, Eierman said. Instead, crackers or fruit are better choices.