If you're new here, you may want to post an article. You get 3 FREE AdSpace Article Credits when you join Article Content King. Like the name suggests, YOU control the ad space in your AdSpace articles. Click here to sign up

As parents, we spend a lot of time thinking about the quality of snacks that go into our children’s mouths. But what about you? Are you snacking in a healthy manner, forgetting to eat at all, or just grabbing whatever you can get your hands on when you suddenly decide you are famished? Quick trips through the drive thru or grabbing a candy bar at the gas station limit the nutrition we are getting during the day, set unhealthy examples for our children, and can sap the energy we need to keep up with them.

Here are some quick and healthy snack ideas that can be prepared ahead of time and stashed in your purse, diaper bag, or car for a satisfying snack that you can feel good about eating. You might not even mind sharing them with your children!

1. Cereal - Snack-sized baggies make carrying your favorite cereal a snap. Look for high fiber cereals that stave off hunger longer and cereals fortified with essential nutrients to make sure you are getting your daily allotment of the good stuff. Toss in some nuts or dried fruit for extra flavor and more nutritional value. One of my personal favorites: Heartland Granola Cereal with some added dry fruit. A snack sized 1/4 cup of cereal is just 120 calories, 3 grams of fat, 2 grams of fiber and 3 grams protein. The added fruit gives me that sweet taste I want while keeping it healthy.
2. Rice Crisps - If you’re a chip lover, this might be the answer for you. This crunchy, yummy snack allows you to “get your crunch on” without the guilt of downing other greasier varieties of snack. One of my personal favorites: Aldi’s “Fit and Active” brand Rice snacks are just 60 calories a serving, zero fat, and 1 gram protein to help fight off hunger. Plus, the kids love them, as well!
3. Yogurt Smoothies - Yo plait Light and Dannon Light & Fit both offer delicious smoothies for less then 100 calories and zero fat. You also get the crucial calcium and protein your body needs. Although they need refrigeration, they are perfect for a quick “grab and go” breakfast or afternoon snack.
4. Edamame - These baby soybeans are a wonderful quick and satisfying snack. High in fiber, protein and omega-3 fatty acids, snacking on edamame will keep you cheery and stave off mid-day hunger. You can also purchase edamame in kid-friendly pouches (such as Sponge Bob and Dora the Explorer), which may just encourage your picky eater to try something new.
   
   
5. 100-Calorie Chocolate - If you’ve got a chocolate craving, it’s usually best to feed it before it gets out of hand. With all the 100-calorie snack options out there, it’s a lot easier to find a suitable option that won’t ruin your diet. Personal favorites include: CocoaVia’s 80- to 150-calorie chocolate bars, Hershey’s 100-calorie chocolate bars, or a couple Dove Promises dark chocolates.
6. String Cheese or Low Fat Cheese Snacks - String cheese is a fun-to-peel snack that is easy to take on the go. A part-skim milk cheese stick is just 50- to 70-calories and just 4-5 grams of fat, along with calcium and hunger satisfying protein. Add some whole grain crackers for a well balanced and filling snack. Personal favorite: The Laughing Cow Light Original Swiss (35 calories, 2 grams fat, 2.5 grams protein) on Wasa Light Rye Crispbread crackers (60 calories, zero fat, 3 grams fiber, 2 grams protein) is just 2 points on Weight Watchers.
7. Fruit - Sturdy fruits like apples, pears and oranges are easy to toss in your bag for a quick snack later. At 100 calories or less, these fiber-rich snacks will keep your energy up and your hunger at bay. For quick snacks at home, try some of the new string of fruits hitting your produce section. My personal favorite: The new pluots (a cross between a plum and an apricot) or mango nectarines (makes a mango a simple to eat snack). These options bruise easier, so aren’t as bag friendly, but can really satisfy your sweet tooth while giving you essential vitamins, minerals and antioxidants.
8. Whole-Grain Snack Bars - Snack bars are a wonderful option when you are too busy to think. But take a little time to look at the nutritional information before you bring them home! Some are loaded with more fat, calories and sugar than you might expect. Personal favorite: I love the Kashi TLC Chewy Granola Bars. My choice of Honey Almond Flax bars offer whole roasted almonds, flax seeds and a touch of wildflower honey with 4 grams of fiber, 7 grams of protein and 300 mg Omega-3 fatty acids.
9. Almonds and Walnuts - Get out those great little snack bags again and pre-pack snack sized portions of your favorite nuts! Almonds are rich in healthy fats, along with potassium and magnesium, phosphorus and calcium. Walnuts are rich in essential Omega-3 fatty acids. Watch your serving sizes, and steer clear of “roasted” or “salted” varieties, which can pack in the calories.
10. Instant Oatmeal - Got a plastic cup and some hot water? Then you can make oatmeal! For just 100- to 160-calories per serving, oatmeal is a top source of heart-healthy whole grains that will keep you from feeling hunger pangs. Personal fav? Trader Joe’s Clover Honey Instant Oatmeal is just 60-calories with zero fat. I like to toss in a few almonds for a bit of extra crunch.
11. Dried Fruits and Veggies - Although a lot of dried fruits and veggies pack in extra sugar, salt, or preservatives that you don’t want in your diet, Just Tomatoes and Bare Fruit brands take a more wholesome route. Both companies use special processes to dry fruits and vegetables without removing the nutritional values, leaving you with fiber, vitamins and minerals and none of the bad stuff. You can find fruits like bananas, mangoes, pomegranates, cherries and pineapple and veggies like peppers, carrots, tomatoes, corn and peas ready to travel and help you get to your recommended 5-9 daily servings.
12. Microwave Popcorn - Low fat microwave popcorn is a great snack. Stock up on individual 100-calorie bags, or brands that are low in fat and added salt. You get healthy whole grains in a low-cal snack that’s yummy and easy to tote. Although against the rules, I often sneak in my own low fat popcorn into the movies! It helps keep me away from the tasty, but oh-so-bad-for-you movie variety.
13. Fresh Vegetables - Keep a variety of cut up and ready to eat fresh veggies in your fridge. I always have carrots, snap peas, broccoli and cauliflower on hand and ready for a quick snack. Prepared in advance, it can steer you away from less healthy options you might find at hand. You can always buy prepackaged servings of veggies in your market’s produce department. These make quick and healthy “grab and go” snacks.

Your own diet and snacking is every bit as important as your child’s. Keep in mind that you are setting an example for healthy, or unhealthy, eating. The benefits of healthy eating and snacking far outweigh the convenience of the local drive thru. You’ll feel more energetic, see improvements in your hair and skin, and get to that healthy weight you desire. So snack away, but do it wisely!
____________________________
Mari Peckham has been teaching creative movement for infants through preschool aged children in the Chicago area since 2001. She also teaches middle eastern dance for adults. Mari is currently pursuing her BA in Holistic Wellness with a minor in Metaphysics. Visit her blogs at http://www.FamilyandChildrenBlog.com and http://www.GoddessMari.com to learn more.

Tweet This Post