Is your child too busy playing to stop and eat? When she does slow down for a snack, does she take only 2 bites and race back to what she was doing? If you answered yes to these questions, you are probably the parent of a toddler. With such erratic eating habits, it is important you provide healthy, nutritious snacks for your toddler.
Nutrient Density
General rules of thumb when it comes to healthy toddler snacks are aim for nutrient density and avoid empty calories. What does that mean? Nutrient density is the ratio of nutrients to calories. It basically means getting the greatest amount of nutrients in the least amount of calories. Calorie restriction is not recommended for toddlers; however, you can get more bang for your buck when it comes to food choices. Empty calories are those foods high in calories, but providing very little to no nutrients. Sugary drinks like fruit punch or soda are examples of empty calories. Let’s take a look at an apple; in the mere 78 grams of a medium sized apple, you get a good source of fiber, vitamin C, and lots of other nutrients. In that same 78 grams of soda crackers- you only get carbohydrates and sodium. Get the picture?Keep in mind, as stated in previous posts, your child may only want to eat crackers for several days. This is perfectly normal. Kids’ diets often balance out on a weekly basis. Keep offering other food options and eventually she will tire of those crackers and want something else to eat. If you are still nursing 3-4 times per day, know that she is getting plenty of nutrients from breast milk. If you have weaned her off the breast, limit milk to 2-3 cups per day as this may replace her desire to eat other foods.
A few simple rules for toddler snacking:
- Kids love finger foods
- Aim for nutrient density
- Avoid Empty Calories
- Let them graze
- Keep in mind they have tiny tummies
Power Packed Snacks
Although snacks are not meant to replace meals, they can be a good opportunity to provide nutrients he might have missed when he refused to eat his lunch.
Here are some toddler snacks that are fun and healthy:
- Hit the Trail Mix: mix dried fruit and his favorite dried cereal
- Banana-sickles: stick ½ banana on a Popsicle stick, spread on some nut butter, and roll in cereal or granola
- Eggs-citing: eggs are a great source of iron and protein. Try a hard-boiled egg, an afternoon omelet, or egg salad in a mini pita pocket
- Cheese Please: cheese is a great source of calcium, try cheese cubes or string cheese with some grapes
- Slice it up: you can’t go wrong with fresh fruit; try sliced apples, pears, or oranges. Serve with some nut butter to dip
- Veggie dip: try raw carrot or celery sticks, steamed broccoli or peapods with a side of ranch dressing
- Smooth Sailing: mix frozen berries, a splash of milk, ½ banana, and a few scoops of plain for vanilla yogurt
- Yogurt with the fixings: start with some plain or vanilla yogurt and give your toddler a few options to make that yogurt more fun- try dried fruit, cereal, or dried coconut
Resources:
The Grocery Explorer provides recipes and shopping tips for healthy toddler snacks
Net Mums Blog offers recipes road tested by fellow mums as well as discussion forums for meal ideas
Tags: healthy snacks
