10 Healthy Snacks for Kids

Filed under: Diet & Weight Loss jupiterimages Snacking is good for everyone — especially kids! Healthy snacks are the key to meeting their nutritional needs each day. Most kids need to eat every two to three hours to get in all the nutrients and calories they need to sustain adequate growth. Think of your kids’ snacks as small meals. This means they should be just as nutritious as the rest of the food you give them throughout the day. Think real food, not “snack” food, like chips or sweets. When your child’s tummy starts grumbling, you should use this as an opportunity to get in important nutrients that your child may come up short on in his or her meals. For example, if your child wasn’t hungry at lunch and threw out half of his peanut butter sandwich, use his next snack as an opportunity to get in some protein. Try offering a whole-wheat tortilla spread with some mustard, rolled up with two slices of turkey. A good general rule: When choosing snacks for your kids, look for foods that have no trans fat or saturated fat, are low in sugar, high in fiber, and provide some protein or healthy fat. Proper snacks should contain at least high-fiber starch or lean protein or healthy fat. Here are 10 healthy and tasty snacks your little ones are sure to love: Cherry tomatoes with mozzarella string cheese Apple slices and Barney Butter Peanut Butter 90 Calorie Squeeze Pack Whole-grain crackers with low-fat cheese Stonyfield Farm Organic Smoothie Tribe’s Hummus Snackers with cucumber slices Air-popped popcorn (2 cups) sprinkled with cinnamon or Parmesan cheese Seapoint Farms individual frozen edamame packs Yummy Yogurt Ingredients: 1 cup non-fat plain yogurt, 2 tbsp of unsweetened applesauce, 1 tsp chopped walnuts. Direction: Stir the applesauce into the yogurt, then top off with walnuts for some crunch. Apple Fries with Yogurt Dip Ingredients: Small apples, non-fat plain yogurt, natural peanut butter Directions: Mix 6 oz non-fat plain yogurt with 2 tsp of natural peanut butter until smooth. Cut an apple into thin “fries.” Dip the fries into the yogurt dip. Trail Mix I ngredients: Whole grain cereal (e.g., Barbara’s Bakery Puffins Original or Health Valley Oat Bran Flakes), peanuts, almonds, dried apricots, dried cranberries, dark chocolate. Directions: Place the different ingredients in separate bowls and have your child assemble his/her own trail mix. For example, combine 3/4 cup of cereal, 2 chopped dried apricots, and ½ oz chopped dark chocolate and place into a ziplock bag. Providing our kids with healthy food is more important than ever. Today, one-third of American children is overweight or obese. In February, First Lady Michelle Obama unveiled her Let’s Move! partnership bringing together schools, parents, businesses and nonprofits to battle the growing epidemic of childhood obesity. Do you have a question for Michelle about her plan? You can ask her on Tuesday, July 13 at 10 a.m. Eastern time during her first-ever live web chat on AOL Health . The first lady will be discussing the newly enhanced Let’s Move! website and answering your questions live! To submit a question, send an email to askmichelleobama@aol.com (please include your name and town) between now until Monday, July 12th at 10:00 a.m. Nationally recognized nutrition expert and published author of “The O2 Diet ” Keri Glassman is the founder and president of Keri Glassman, Nutritious Life , a nutrition practice based in New York City. For years Keri has been a leader in advancing a “whole person” approach to health and wellness. She has dedicated her career to creating services and promoting education through her “Nutritious Life” brand. Permalink | Email this | Comments

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10 Healthy Snacks for Kids

Blueberries and Yogurt Even Better Together

We’ve all been sharing our fave healthy food combinations , and now Prevention magazine has a duo to share too: blueberries and yogurt. These two foods bring out the best in each other. The high fiber content of the berries (almost four grams per cup) bolsters the healthy bacteria found in yogurt, aka probiotics , helping it survive the perilous journey through the digestive tract. Once in the gut, the probiotics help the body absorb the soluble fiber of the blueberries. Talk about a tasty win-win situation. I know what I’m having for breakfast tomorrow. What about you?

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Blueberries and Yogurt Even Better Together

Added Sugar in Unexpected Places

I recently started tracking my food online at LiveStrong and have been surprised by the amount of sugar I consume daily. We all know that sugar appears under many aliases on food labels, but the sweet substance can be found in many foods you just wouldn’t suspect, like whole wheat bread, crackers, and tomato products . If tomatoes are picked too early, they need to be sweetened to create the palate-pleasing balance of sugar and acid. This means your ketchup has about four grams of added sugar per tablespoon. While my personal downfall, Brown Cow maple yogurt , offers calcium and protein, flavored varieties of yogurt really pack in the sugar. For instance, six ounces of plain Cabot Greek yogurt contains six grams of sugar naturally, but once you add some strawberry flavoring, the sugar count jumps to 24 grams. I will be sticking to plain yogurt and adding some fresh strawberries now that they are coming into season. Then again, you can always mix your plain yogurt with a little flavored to cut your sugar intake down but still satisfy your taste buds.

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Added Sugar in Unexpected Places

Food Review: Back to Nature Classic Granola

During the weekdays my breakfast routine is pretty standard - yogurt, granola, and fresh fruit. And while granola has achieved the status of being a good-for-you food, most of the store-bought stuff is loaded with hydrogenated oils. That’s why I was stoked to find Back to Nature Classic Granola ($5). I love how simple this granola is - rolled oats that are lightly sweetened with fruit juice - because it gives a basic foundation that I can jazz up. But the biggest plus is that it’s made without using any oils. One serving only contains 25 calories of fat, not bad! It’s a great way to get fiber into your diet, and it also contains a good amount of protein, iron, and magnesium. To hear how it tastes read more. As far as the taste goes, it can’t be beat. It’s crunchy and toasty, with just the right amount of sweetness, and the nutty, chewy flavor of the oats really come through. Overall the granola has sort of an old-school feel to it, like a simple, classic granola that was made at home by someone’s grandmother. Because it’s too not clumpy, it’s easy to sprinkle over food and also absorbs my yogurt faster. After I get through this bag I’m moving on to the line’s other flavors like, Organic Cherry Vanilla and Wild Blueberry Walnut. Serving Size 1/2 cup Calories 200 Total Fat 3 g Saturated Fat 0.5 g Cholesterol 0 mg Sodium 0 g Potassium 220 mg Carbs 39 g Fiber 4 g Sugars 12 g Protein 6 g Ingredients: Whole Grain Rolled Oats, Evaporated Cane Juice, Pineapple Juice Concentrate, Pear Juice Concentrate, Peach Juice Concentrate, Vitamin E, Natural Flavor. What’s your go-to granola?

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Food Review: Back to Nature Classic Granola

Recession-Proof Your Workout: Split a Personal Trainer With Friends

If 2010 is your year to get in shape but you’re not quite sure how to get started, meeting with a personal trainer is one way to get you on track. He or she can map out a plan to help you reach your weight-loss and fitness goals by giving you exercise tips, nutrition advice, and much-needed motivation and support. The only issue is that sessions aren’t cheap at about $50 or more a pop. If that’s not possible with your budget, here’s an idea: split a session or more with a few friends. Many trainers will offer special small group rates, and since times are tough for everyone, they’d rather train a group of people rather than no one at all. Not only will you save money, but having friends join in will make you more likely to stick with it. Don’t forget to join the Get Fit For 2010 community group for extra support in meeting your fitness goals for the new year. By writing a blog post of your goals in the group, you will be entered to win the weekly prize , a $100 gift card from Nike!

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Recession-Proof Your Workout: Split a Personal Trainer With Friends

Have You Started in on Your New Year’s Resolutions?

Now that we’re one week into the new year, I’m curious to see how many of you have already started in on your healthy resolutions for 2010 . Since many of you set healthy goals for yourself this year, I’m hoping that you were able to find the motivation to put those thoughts into action. If not, don’t worry! Whether you skipped a few workouts, indulged in too much chocolate, or haven’t kicked a nasty habit yet, today is the day to get started. Enter the Get Fit For 2010 giveaway by writing a blog post about your fitness and health goals for the year in the Get Fit For 2010 group. Tell me . . . Have You Started in on Your New Year's Resolutions? Yes. I’m totally on track with my healthy resolutions. No. I haven’t found the motivation to get started, but I will soon. No. I gave up on my resolutions after the first glass of champagne. Sort of. I started in on my resolutions but I need to commit more.

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Have You Started in on Your New Year’s Resolutions?

Healthy Recipe: DIY Yogurt

I think that yogurt should be part of any healthy diet, on the daily. It’s great with fresh fruit and granola, contains all the good kind of bacteria we need, and is an excellent source of calcium and protein. But eating yogurt every day can be costly, so I was really excited to discover how easy it is to make at home. I started out by modifying the recipes posted on the websites Make Your Own Yogurt and Chow . The homemade stuff I make tastes so much better than any store bought version I’ve ever tried-it’s creamier, tangy, and has a great consistency. It’s also completely natural, with no added sugars or preservatives. Added bonus is that you cut back on a ton of waste since there are no plastic containers to throw out. I’m hooked and can’t stop looking for cute glass jars so I can gift this homemade treat to my friends. To find out how to make it, read more. Heat a half gallon of milk on a stove top to about 185 degrees Fahrenheit. Remove the milk from the heat and cool it in an ice bath until it reaches about 110 degrees, stirring occasionally. Add a few tablespoons of your favorite plain yogurt (it acts as the starter culture) to the milk. Transfer the mixture into a sterilized, heatproof container with lid. Store the container at room temperature in your cabinet until the yogurt reaches your desired consistency and taste. (The longer you let the yogurt sit out to ferment, the tangier and thicker it will become.) Refrigerate overnight before eating and enjoy!

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Healthy Recipe: DIY Yogurt

Healthy Eating Tip: Add Greens to Smoothies

When I recently posted my Almond Berry Banana Yogurt Smoothie recipe , FitSugar reader andrennabird had a brilliant idea - add greens to your smoothies. It’s a great way to get more nutritious leafy greens into your diet, without even tasting them. The sweet fruit and creamy yogurt hide the earthy flavor, and since you blend the greens up, there’s no chewing involved. I like adding spinach, but you can also try kale, arugula, or sprouts . Just add a few cups of greens to your favorite smoothie recipe, and sip away. Experiment with combinations to see which taste the best, and if you’ve come up with any delicious concoctions, please share them below.

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Healthy Eating Tip: Add Greens to Smoothies

These Celebs Stay Toned and Tranquil With Yoga

While we may not have found the fountain of youth (yet!) and there isn’t a magic pill to keep us looking and feeling young, I’m a firm believer that yoga is the next best thing. It keeps your muscles flexible and strong, and helps calm and relax your mind. Practicing yoga regularly is the secret to a healthy body and soul, so check out which celebs have a yogic side. View Slideshow ›

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These Celebs Stay Toned and Tranquil With Yoga

DVD Review: Hoopnotica - Hoopdance Workout

After seeing Marisa Tomei’s outrageous hooping skills on The Ellen DeGeneres Show , I was inspired to check out the level two Hoopnotica DVD, Hoopdance Workout ($20). Marisa made those sexy moves look so easy, and even though I’m no hooping master by any means, if she could learn them from this DVD, I thought I’d give it a shot. This video begins with an eight-minute warmup of stretches using the hoop, and also includes some time to brush up on the skills you learned in the level one Hoopdance Basics DVD such as hip hooping, hooping in a circle, and corkscrews. Then it moves on to teaching you some new hoop skills that further challenge your upper body strength, coordination, balance, and creativity. I loved the instructor’s detailed instructions on how to do moves such as the swoop, hand off corkscrews, chest hooping, and hooping in angles. At the end of each chapter, there is a troubleshooting section, to show you how to work through any problems you may be having. This DVD moves pretty quickly, so I found it helpful to pause after every move so I could practice. I’m definitely not as smooth and sultry as Marisa or the instructor in the DVD, but trying out these new tricks made me feel like a kid. If you’ve never tried hooping, it really is a challenging and fun workout. You’ll end up working muscles you don’t normally work. Just make sure you’re using an adult-sized weighted hoop . To see a video clip of this level two Hoopnotica DVD, keep reading

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DVD Review: Hoopnotica - Hoopdance Workout

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