Diet & Fitness

By Shawn McKee
Staff Writer

As the lazy days of summer wind down, the crazy days of fall pick up. Things get hectic again with school beginning time management becomes increasingly more challenging. When this happens, fast snacks are crucial for growing bodies -- whether it's the kids growing up or your waist growing out -- the body needs healthy foods in a hurry.

Children are simply not getting healthy snack options in school and it shows. Nearly one-third of the children in the United States are overweight, according to research by the Centers for Disease Control and prevention (CDC). Overweight children grow up to be obese adults, according to studies by the CDC, which makes sense since one-third of adults are obese and roughly two-thirds are overweight.

One CDC study found that approximately 80 percent of overweight children ages 10 to 15 were obese adults at the age of 25. It's a slippery slope to obesity and children set their habits early in life. If you teach kids how to snack now, they will have the tools to do it properly later.

Since we're all about feeding the children, we sat down with eDiets Nutrition Specialist Renee Brunetti, LD/N, the mother of a grade-school child herself, to put together healthy snack ideas so your kids get the good stuff, without too much effort on your part. Being a good parent doesn't always have to be difficult.

"The key to proper snacking is a nice balance of protein, fiber and good fats to keep blood sugar levels stable and the kids satisfied," Brunetti explains. She recommends buying a few snack staples that can be mixed and matched for healthy snacks that won't get boring.

"A cheese stick or a string cheese pairs perfectly with a piece of fruit -- an apple, banana, pear or whatever your kid likes," suggests Brunetti, who will even chop everything up into a sealable bowl when she feels like being a super mom. "It's a great combination of calcium and protein from the cheese and vitamins and fiber from the fruit."

The cheese can also be paired with whole grain crackers for a crunchy treat that's perfect for healthy snacking. Brunetti recommends making whole grains a part of the regular snacking routine by using dry cereal in a Ziploc bag or granola bars, but there are certain things to look for -- all cereals and bars are not created equal.

"Whether it's cereal, crackers or granola bars, you always want the first ingredient listed to be whole grains and for each serving to contain 4 grams of fiber or more," says Brunetti. "This will generally ensure that the snack is not too high in sugar and will help keep your child -- or yourself -- satisfied longer."

She also suggests trail mix, which is a good mix of protein, fiber and "good" plant fats, plus, it's easy to shove in a backpack and can be eaten anywhere. Carrots, celery and broccoli can also be teamed with individual dip cups to make a healthy little snack, and most supermarkets have these combos premade if you can't find the time to do it yourself.

Another snack time staple that kids love is peanut butter, which packs similar benefits to trail mix -- good fats and protein. Peanut butter complements celery, whole grain crackers or a piece of whole-grain bread perfectly and can be found in individual serving cups as well.

Personally, I like to take a piece of bread, spread peanut butter on it, plop a banana down in the middle of it and it and eat it like a hot dog. I call it the nanner-dog. Well, it beats my favorite childhood snack…

I would scrape together some change out of the bottom of my backpack and hit the vending machines -- Shock Tarts! It was not a healthy snack, but what did I know about the food pyramid? Shock Tarts were sweet and tart -- my two favorite food groups at the time. Luckily, I grew out of that.

Now, teach your children well. Mix and match these backpack friendly foods and help your children grow up healthy and strong. And these tasty treats aren't just for the kiddies; Brunetti let me peak in her desk drawer and she has a bag of dry cereal and trail mix tucked away in there. The kids don't get to have all the fun.

If you have questions about nutrition or for more great nutrition tips, email Renee Brunetti or one of our other certified nutrition experts or call them at 866-756-0510.

Check out a variety of healthy snack packs that are approved by eDiets' experts to feed your family with no fuss.

If you liked this article, try reading:
-- Junk Food & Schools
-- Discount Shopping: Back to School
-- 12 Back-to-School Survival Tips

Do you have a great, no fuss snack for kids or adults? Let us know by commenting below.

Labels: back to school tips, children's health, diet, lunch tips, tips, weight

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