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Ask The Nutritionist: Balanced Snacks for a Happy Kid

healthy snacks arranged on a yellow background

The crazy busy summer living is now behind us as we start up the new school year. In place of last minute camping trips or impromptu bike rides around Galbraith, schedules and routines fill our day. Life is busy but in a different way.

As a dietitian, and as a parent, I know having hearty, nutritious snacks on hand, makes for an easier, smoother day. A balanced snack helps keep blood sugars stable, “hanger” at bay, and therefore a more energetic and happy kiddo.

By choosing snacks that contain a good source of fiber, protein, and fat, you can prevent the blood sugar roller coaster and the dreaded emotions that come along with it.

However, not all snacks are created equal. Snacks that are just naked carbs, like crackers, chips, even a plain piece of fruit, can quickly lead to a blood sugar spike followed by a blood sugar drop, and usually the consequential meltdown. By choosing snacks that contain a good source of fiber, protein, and fat, you can prevent the blood sugar roller coaster and the dreaded emotions that come along with it, keeping you, your kiddo, and everyone else happy.

Here are some good examples:

½ apple (fiber) and cheddar cheese (protein & fat)
Carrots (fiber) and hummus (protein & fat)
Berries (fiber) and yogurt (protein & fat)
½ firm banana (fiber) and peanut butter (protein & fat)
Bell pepper (fiber) and hard-boiled egg (protein & fat)
Cucumber (fiber) and smoked salmon (protein & fat)
Whole grain bread (fiber) and liver pate (protein & fat)

Another good example are my Back to School Power Bites. Not only are they allergen friendly, but they taste like a treat—a little sweet and a little salty. They are rich in fiber, and pack a good punch of protein and fat to help balance blood sugars.

back to school snack bites next to a kids lunch box and backpack

INGREDIENTS

2 firm medium bananas, mashed (~3/4 cup)
3 tablespoons salted nut/seed butter
1 tablespoon honey
1 teaspoon vanilla extract
¼ teaspoon Redmond’s sea salt
2 tablespoons coconut flour
2 tablespoons almond flour
2 tablespoons ground flaxseed
1 teaspoon chia seeds
2 teaspoons baking powder
Optional: mini chocolate chips

DIRECTIONS

Preheat oven to 350 degrees and butter or oil a mini muffin tin. Set aside.

Meanwhile in a medium bowl mash the two bananas and stir in the nut/seed butter, honey, vanilla extract, and salt. Stir until well combined.

In a separate bowl mix together the coconut flour, almond flour, ground flaxseed, chia seeds, and baking powder. Make sure to break apart any lumps. Transfer the dry mixture to the wet mixture and mix with a spoon until well combined. If you want to add chocolate chips stir them in afterwards.

Transfer to the oiled muffin tin and bake for 25 minute or until golden brown and inserted toothpick comes out clean. Allow to cool completely before eating. Store in refrigerator for up to 1 week.

Makes 12 mini muffins. Nutrition per Muffin: 63kcal, 8g carbs, 2g fiber, 2g protein, 3g fat.

Selva Wohlgemuth, meal planning instructor

By Selva Wohlgemuth, Co-op News Contributor

Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

Tips from the Nutritionist–Back to School

Dear Nutritionist: It’s back to school time, and I need some inspiration. Can you help me with healthy and creative lunch box ideas?

Dear Member,

When it comes to packing lunches, it’s easy to fall into a rut of the same old sandwich and chips. Kids like variety, too! But you also don’t want the hummus to end up in the trash. Here are a few ideas for keeping the lunchbox desirable for your kids—and healthy.

make lunch fun

In general, half of their meal should be fruits and vegetables, but with school lunch, go fruit-heavy. Kids love fruit, and it gives them a naturally sweet treat. Apple, pear, or nectarine slices can be a great alternative to bread or crackers for dipping in almond or sunflower butter or eating with cheese slices. Try adding mashed berries or sliced fruit to sandwiches, in place of jam or jelly. Or experiment with making your own fruit leather. It’s easy and you can customize it to your child’s liking.

When it comes to vegetables, school lunch isn’t the time to try to get your child to eat broccoli—unless she loves it! Include kids’ favorite veggies, like sweet cherry tomatoes, snow peas, or carrot sticks. Add some fun with a dipper, like homemade ranch dressing made from Greek yogurt.

Be sure to include a source of protein, so they have a source of energy that will stick with them through the afternoon: sliced turkey, sliced cheese, bean dip (like hummus), Greek yogurt, or school-approved nut butters, nuts, or seeds.

Make lunch fun. Make “sushi” pinwheels out of whole wheat pita and fillings, or use character-shaped cookie cutters to cut sandwiches into shapes. Bento boxes allow your child to mix-and-match the contents to make their own creations.

Include a treat, but keep it rather low in refined sugar so your child doesn’t fall asleep in class. Fruit is a great choice, but cookies or muffins made with whole wheat pastry flour (for fiber) and filled with dried fruit or a little chocolate are also great.

Mostly, ask your child to help you design their lunches. In general, kids are more likely to eat what they have a hand in creating. It’s a great way to spend time together!

Lisa Samuel is a Registered Dietitian and Nutritionist and founding partner of NourishRDs. Check out Lisa’s schedule of upcoming cooking classes and workshops through the Co-op’s Healthy Connections program. You can also find more of her non-diet advice on the NourishRDs Facebook, Twitter, Instagram, Pinterest, and blog.

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Here are some good examples:

INGREDIENTS

DIRECTIONS

By Selva Wohlgemuth, Co-op News Contributor

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