| What School Snacks are You Packing? Can you believe the lazy hazy days of summer are coming to an end? Do your kids love salty and sugary snacks? As school begins it can be overwhelming getting back to the school routine come September. And oh, the challenges of thinking about what healthy snacks are getting packed. Store bought “healthy snacks” are not always so healthy. They tend to be low in fiber, lack essential nutrients for energy and are packed with refined carbohydrates. Today snacks are eaten during recess, after school activities, and for any other reason that might come up during the day. What’s on the label? A majority of today’s snacks come in the form of processed foods made with white flour, artificial flavors and loads of sugar and/or salt, according to researchers at University of Chapel Hill. These ingredients are contributing to obesity, increased blood sugar and many other chronic diseases. Food additives are commonly found in many of these processed foods and while the FDA generally recognizes them as safe if they are consumed daily basis or in large quantities they can be harmful to your health. Many contain natural flavors, which are essentially chemicals that the FDA does not require the company to put on the label. These Chemicals include BHT (butylated hydrxytoluene) BHA (butylated hydroxyanisole) and propylene glycol, which are used for preservatives or stabilizers. Some ingredients labeled natural flavors include glutamate, which is considered a excitotoxin, meaning it overexcites the cells of the nervous system and can make the food irresistible contributing to the obesity. Carrageenan to name another additive is found in many dairy products such as yogurt and milk and non-dairy products for example soy and almond milk products. It is used as a thickener and has been known to cause digestive problems! I am not sure about you but I thought yogurt was natural thick. So why add a thickener? These are just a few of the additives that I thought were important to point out. Many products have more then one or two additives. Bottom line read the label and check the ingredients very carefully. Homemade snacks may not have a long shelf life but ingredients will be real. How does a healthy snack affect your child? Regular healthy snacks can increase energy as well as boost essential nutrients for growth and development according to the Mayo Clinic. Healthy snacks will also contain fiber and nutrient dense ingredients for growth and development. Healthy snacks may have a positive affect on the student’s attention span in class as well as in any sports programs after school. Studies have shown that nutrient poor snack maybe associated with higher BMI’s and eating in the absence of hunger according research conducted at National Institute of Health. How to Pack a Snack *Start with removing junk food from your home and set a good example by eating healthy snacks. *Include a protein in your child’s snack- protein helps your child feel full longer and help get them through the day. *Don’t be afraid to get creative- use a rainbow of colors of fruits and vegetables, use cookie cutters to make shapes out of cheese, or certain fruits like watermelon. *Getting your child involved in helping prepare the snack will increase their knowledge of food preparation, build math skills with the help of measuring and if they are in preschool with help with fine motor skills. Snack Ideas for the Upcoming School Year Sliced apples with cheese Hummus with flat pretzel or carrots or celery Homemade popcorn (not microwave) Orange slices Plain greek yogurt with fresh berries Snap peas, sliced red peppers and baby bell cheese Banana Whole grain crackers topped with GOOD (brand name) cottage cheese and sliced tomatoes and cucumbersHomemade Roasted chickpeas with your favorite spices Cucumber boats filled with tuna fish or hummus Make a batch of homemade cookies Nuts are a good choice to add to snacks however most schools are nut free References: Aust N Z J Public Health. 2017 Dec;41(6):561-566. doi: 10.1111/1753-6405.12724. Epub 2017 Oct 18. The impact of coaches providing healthy snacks at junior sport traininghttps://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/childrens-health/art-20044350https://www.todaysdietitian.com/newarchives/080113p24.shtml Feeding you Lies, Vani Hari published 2019https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261 |
What School Snacks are You Packing ?
