CIFSRF CARICOM Food Security Project September 2013
Community Nutrition & Health. No. 3
Snacking for Kids What is a snack? Think of snacks as mini-meals that contribute nutrient-rich foods to you and your child’s diet. A snack is one or more food items eaten in small amounts between main meals. Snacks are an important part of a healthy diet, once you choose the right ones for you and your child. How can snacks be a good thing? Snacks have many benefits, they can:
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The trick is to choose the ‘healthy snacks’ and have less of the ‘less healthy snacks’.
What are the Healthy Snacks? Healthy (regular) snacks are a rich source of nutrients, but are low in sodium, fats and refined sugar. They can come from the Six Caribbean Food Groups: •
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Fruits: Fresh fruits of all types (especially those in season) like banana, mango, orange, pineapple, watermelon Vegetables: All types of vegetables like broccoli, cucumbers, sweet peppers, tomato Foods from Animals: Low-fat milk, low-fat yogurt Staples: Whole grain cereals, whole wheat bread, whole grain crackers, corn, popcorn, granola Legumes: Nuts, seeds Fats and Oils: Avocado, peanut butter
You can mix and match from the different food groups to make healthy snacks, like yogurt mixed with fruit, whole grain crackers with peanut butter or cheese, or vegetable strips with avocado dip. This factsheet is a product of the CIFSRF CARICOM Food Security Project. The Canadian International Food Security Research Fund (CIFSRF) is a program of Canada’s International Development Research Centre (IDRC) undertaken with the financial support of the Government of Canada provided through Foreign Affairs, Trade and Development Canada (DFATD).
What are the Less Healthy Snacks? Less healthy (occasional) snacks are usually packaged or processed foods that are high in fats, refined sugar and sodium. They contain less nutrients and little to no dietary fibre. Examples of less healthy snacks are:
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Healthy Snacking Tips
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REMEMBER: Snacks are MINI-meals, so be careful not to eat too much!
Healthy Snack Recipes Easy Hummus Recipe
3 cups cooked channa
3 mashed bananas (ripe)
2 cloves garlic, crushed
1/3 cup apple sauce
½ teaspoon salt
2 cups oats
¾ cup yogurt
1 tbsp ground cumin
¼ cup almond milk
1 cup low-fat milk
2 tbsp olive oil
½ cup raisins
1 tsp vanilla
Cut the fruit into small pieces. Blend
1 tsp cinnamon
all the ingredients until smooth.
In a blender or food processor combine all the ingredients. Serve
½ cup of fruit (banana, pineapple, mango)
Serve with a straw. The smoothie
with whole wheat pita bread or
Mix ingredients together. Form into
can also be frozen and eaten as a
fresh veggies. Makes about 8
cookies and place on a baking sheet.
Bake at 350 for 15-20 minutes. Enjoy!
CIFSRF CARICOM Food Security Project