Nutrition Corner
Healthy Snacks to Pack for School
Snacks are an essential part of a child’s diet and serving nutritious snacks is important for overall growth and development. A healthy diet also impacts a child’s ability to focus and learn. Snacks should include essential nutrients. Limit foods with simple sugars and refined carbohydrates, and avoid trans fats and fried foods. Offering your child healthy snacks will support lifelong healthy eating habits.
Here are some healthy snack ideas that most children enjoy:
Cut up seasonal vegetables and pack them with a healthy dip on the side – Carrot sticks, Celery sticks, Cauliflower, Broccoli, Yellow summer squash slices, Peppers (green, red, or yellow), Snap Peas, Snow Peas, String Beans, Cherry tomatoes, Zucchini slices
Healthy Dips: Lo- fat, plain organic yogurt with herbs of choice, hummus, black beans and salsa
Other healthy snacks:
- Low fat yogurt topped with fresh berries
- Mini sandwiches using whole wheat bread, sliced turkey, avocado, nut butter or fresh low-fat cheese or goat cheese with herbs
- Whole wheat mini pita bread with hummus and vegetables (veggie pockets)
- Handful of nuts with raisins, dried berries or trail mix
- Mini or half brown rice cake with almond butter
- Sliced apple with side of hazelnut butter
- Fresh whole fruits and low-fat milk
- Cut up fruit, fruit salad with sliced almond and pumpkin seeds
- Granola bar
- Smoothie: Low-fat yogurt shake with fresh fruit
- Celery sticks filled with hummus
- And don’t forget fresh clean water!
Summer Fruits & Vegetables
Sujata Patel, RD, Registered Dietitian
Fresh fruits have been associated with a reduced risk for chronic diseases such as cardiovascular disease, cancer and diabetes. Fruits contain important sources of key nutrients (see below). They also contain naturally occurring compounds referred to as phytonutrients. The term “phyto” originates from the Greek word meaning "plant." Phytonutrients have health benefits beyond basic nutrition. Scientists continue to identify new phytonutrients in fruits and vegetables.
Please review the chart for additional information
Nuts & Seeds
Sujata Patel, RD, Registered Dietitian
Nuts and seeds are nature’s perfect plant sources of protein, complex carbohydrates, fiber and good fats including plant sterols, monosaturated and polyunsaturated fats, and omega 3 fatty acids, which have been shown to lower LDL cholesterol. Nuts are rich sources of phyto-nutrients and antioxidants, such as Vitamin E and selenium. Nuts and seeds are very rich in minerals; they are loaded with magnesium, selenium, phosphorus, potassium, B vitamins, folate, zinc, copper and iron.
Nuts are high in calories and fat. They need to be consumed in moderation. For example, 1 ounce of pumpkin seeds contains 170 calories. However, pumpkin seeds are rich sources of the amino acids alanin, glycine and glutamic acid, and also contain high amounts iron, phosphorus and zinc. Adding a handful of pumpkin seeds to your diet may offer some protection against the development of prostate cancer. A tablespoon a day would be a good addition to any healthy meal plan.
Research shows that nuts and seeds protect against heart disease, reduce LDL cholesterol, protect bones and teeth, improve energy metabolism, normalize blood pressure, maintain the body’s water balance, strengthen muscles, promote healthy skin, improve immunity and may protect against some types of cancer.
Nuts and seeds are convenient to carry and store. They are bite-sized power snacks. Eating them raw is the key to keeping all nutrients intact!
Please review the chart for additional information
Fish Guidelines by Weight (pdf)
Fish Mercury Levels (pdf)