Snacks are an important time for small bodies to refuel during the day.   However, snack ideas can become as stale as the Cheerios that have taken up permanent residence under the booster seats in my car.  And, not all snacks have the same nutritional value.  Most typical American snacks are sodium-laden empty carbohydrates, such as crackers, Goldfish, chips, and pretzels.  Use snacks as an opportunity to get in foods that children may balk at during meal time, such as the fruits, vegetables, and proteins.  Try out these snack ideas the next time your child goes on a snack attack.

1.  Spread peanut butter on apple or banana slices.

2.  Microwave a small baked potato.  Top with cheddar cheese and salsa.

3.  Peel a banana and dip it in yogurt.  Roll in crushed cereal and freeze.

4.  Dip cucumber slices in hummus.

5.  Sprinkle grated Parmesan cheese or nutritional yeast on popcorn.

6.  Make an inside-out sandwich.  Spread mustard on a slice of turkey.  Wrap around a sesame breadstick.

7.  Make snack kebobs.  Put cubes of cheese and grapes on pretzel sticks.

8.  Spread celery sticks with peanut butter or cream cheese.

9.  Sprinkle grated Monterey Jack cheese over a corn tortilla; fold in half and microwave for twenty seconds.  Top with salsa.

10. Smear peanut butter on a graham cracker, add a few pear slices, and top with another graham cracker to make a yummy sandwich.

11. Mix together ready-to-eat cereal, dried fruit and nuts for a homemade trail mix.

If you feel you are struggling to get your child to eat vegetables, ask yourself the following questions:

1. Do I dislike vegetables and eat them no more than once a day?
2. Does my child eat more than one serving of bread or milk at meals while vegetables remain untouched on the plate?
3. Do I offer dessert as a reward for eating vegetables?
4. Are vegetables offered less than twice a day?
5. Do I tell my child how much of their food they have to eat?

Answering yes to any of the above questions may explain part of the problem.  To develop healthy eaters, it is best if parents choose which foods are offered and the child chooses if and how much they will eat.  Consistently offer vegetables throughout the day and let your child see you enjoying vegetables.  Remain as neutral as possible regarding the quantity of food they choose to eat.  When they request a second helping of bread or glass of milk/juice, encourage them to eat their first helping of vegetables if they are still hungry.

If you are in search of some Halloween treat alternatives, try the non-food route. Recent research shows that, given a choice between treats and toys, kids will often prefer the toys.

Here’s a list of Halloween toy ideas:

Temporary tattoos

Stickers

Small plastic spider rings

Super balls

Plastic or wax fangs

Bracelets and rings

Hair accessories like barrettes, hair ties and bows

Spinning tops

Plastic animals and characters

Colored shoelaces

Coloring books

Key rings

Magnets

Whistles

Bubbles

Noisemakers like kazoos