Amidst
hectic work schedules, chauffeuring children to extracurricular activities, and
keeping up with summer activities and events, many parents are spending less
time in the kitchen. And since ready-to-eat and processed snacks are so readily
available, it’s easy to fall into the trap of offering items that are quick and
effortless, yet contain little nutritional value.
Homemade vs Store
Bought
Making your own food from scratch
has its benefits, namely that you are aware of and can control every
ingredient. Low-sugar, gluten-free blueberry muffins? No problem. Some parents are
passionate about cooking and baking.
But
let’s face it, not every parent is a Betty Crocker prodigy, nor do they have hours
to spend in the kitchen. This leads us to the question parents often ask; are
packaged, ready-to-go snacks always unhealthy?
Luckily,
the answer is no. While it may be true that many are loaded with sugar, sodium,
or other harmful ingredients, it’s not always the case. Vanessa Perrone MS RD, Registered Dietician, reminds us that healthy
snack options like guacamole,
hummus, and kale chips are all individually packed. Perrone says, “The key is
to pay attention to ingredient lists and look for simple ingredients you would
find in your own pantry.”
Healthy
Ingredients
It’s important to always be vigilant
of ingredients. Snacks that are high in sugar, sodium, or unhealthy fats often
don’t satiate a child’s appetite. However, when the snack contains protein, it
appeases your child’s hunger. A good rule of thumb is to combine colourful produce
like fruits or vegetables, with a source of protein or healthy fats.
Keep in mind not all fats are problematic.
While saturated and trans fats, such as fried or processed foods can be harmful
to your heart, monounsaturated and polyunsaturated fats are considered healthy
and should be included in your diet in moderation. Some great choices are nuts,
vegetable oil, peanuts, and avocado.
A Few Strategies
and Snack Ideas
Perrone
offers some timesaving strategies for parents with busy schedules. The first is
creating snack templates. If, for example, your child is a fan of veggies with
dip, use this as a template and simply switch the individual ingredients on a
weekly basis. This snack can take on the form of cucumbers and hummus, carrots
and guacamole, or celery and sun nut butter, to name a few. “Having templates can save planning time and it also makes
it easier to grocery shop effectively when you have a game plan,” Perrone says.
Another suggestion is to devote some time each week for snack
prep. You can chop vegetables and fruit, portion yogurt, and make homemade
muffins ahead of time. Planning ahead and keeping organized are major timesavers.
Here are five examples of healthy
snacks with very little prep time, as suggested by Perrone;
- Apples and nut or seed butter
- Berries, yogurt, and cinnamon dip
- Cherry tomatoes and baby bocconcini cheese
- Banana and avocado smoothie
- Cucumbers and hummus
Each one offers a balance between produce and protein or healthy fat, and provides the nutrients children need to feel energized and satiated between meals.