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Fit and Healthy Kids Web Series

Nebraska Extension

SMART SNACKING

AGENDA

• Define “healthy” snacks

• Snacks according to

guidelines

• Cooking with children

• Age-appropriate kitchen

activities

• Kitchen safety guidelines

• Fun snack ideas

SNACK CONSUMPTION

• Twice as many kids today eat “snack” foods, as kids

did just 20 years ago

• Soda consumption has increased 37 percent for

six- to nine-year-olds

• Children are eating extra calories, many still fall

short on vitamins and minerals

• Vitamin E

• Vitamin B6

• Zinc

• Iron

WHEN YOU HEAR THE WORD “SNACKS”

DO YOU THINK OF……….

FOODS LIKE THIS? OR LIKE THIS?

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“HEALTHY” SNACKS

• At least two food groups

• Grains

• Protein Foods

• Fruits

• Vegetables

• Dairy

• Low-sodium, little added sugar

• Fewer processed foods

“HEALTHY” SNACKS

• Help meet dietary needs

• Supplement daily calorie needs

• Help meet daily vitamin, mineral needs

• Variety of colors, flavors

10 CHILD FRIENDLY TIPS

• Keep healthy foods on hand for snacks

• Go for the whole grain

• Mix and match

• Broaden the menu

• Revisit breakfast

Resource: The Mayo Clinic - http://mayocl.in/1QADM1w

10 CHILD FRIENDLY TIPS

• Sweeten it up

• Have fun

• Promote independence

• Don’t be fooled by

labeling gimmicks

• Designate a snacking

zone

Resource: The Mayo Clinic - http://mayocl.in/1QADM1w

AGENDA

• Define “healthy” snacks

• Snacks according to

guidelines

• Cooking with children

• Age-appropriate kitchen

activities

• Kitchen safety guidelines

• Fun snack ideas

SNACK GUIDELINES CHILD AND ADULT CARE FOOD PROGRAM

SNACKChoose two:

Juice or yogurt may not be served when milk is served as the only other component.

Age 1-2 3-5 6-12

Fluid milk ½ cup ½ cup 1 cup

Juice or fruit or vegetable

½ cup ½ cup ¾ cup

Meat or meat alternateor yogurt

½ oz.

2 oz. (1/4 c.)

½ oz.

2 oz. (1/4 c.)

1 oz

4 oz. (1/2 c.)

Grains, breads ½ slice ½ slice 1 slice

Resource: Crediting Foods in the Child and Adult Care Food Program, USDA, Revised: 2014

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Proposed changes by the Food and Nutrition

Service: 01/15/2015

Best practices. Facilities willing to go further in

providing healthier options may follow the best

practices when serving meals and snacks. Best

practices are suggestions only and may not be

required to be followed in order to receive

reimbursement for the meal nor may noncompliance

with the best practice standards be used as a serious

deficiency finding or as the basis for other disciplinary

actions for homes or centers.

PROPOSED CHANGES IN CHILD MEAL

PATTERNS

• Addition of new age group for children 13 through 18

years old

• Fruits and vegetables would be separate components

instead of combined

• Frying be disallowed as an onsite preparation method for

day care institutions.

• Drinking water is available throughout the day to all

children upon their request.

Source: Child and Adult Care Food Program: Meal Pattern Revisions Related to the Healthy, Hunger-Free Kids Act of 2010

DAIRY (MILK)

• Must be fluid milk

• Whole milk recommended until

age 2

• Reduced fat milk required at

age 2 and up

DAIRY (MILK) Proposed Changes:

• Unflavored whole milk be served to children one

year of age and 1 percent or fat-free milk be served

to children two and older

• Flavored milk served is fat-free only

• Non-dairy milk substitutions, flavored or unflavored,

that are nutritionally equivalent to milk, may be

served in lieu of fluid milk, if requested in writing by

a child's parent or guardian

IOM Best Practice: Fluid milk - serve only unflavored

milk to all participants regardless of age

FRUIT/ VEGETABLEProposed changes: Fruits and vegetables

would be separate components instead of

combined

IOM Best Practices:

• Limit consumption of fruit juice to no

more than 1 serving/day

• Make at least 1 of the 2

components of every snack a fruit or

vegetable

• Provide at least 1 serving

each of dark green vegetables,

red/orange vegetables and

legumes per week

FRUITS• Mandarin oranges/ tangerine sections

• Strawberry or grape halves/ berries

• Kiwi – cut in half, give each child a

spoon to eat

• Melons

• Peach, mango, nectarine

• Dried fruits – watch choking hazards

• Applesauce – no-added sugar

• Fruit juices – 100 percent, use sparingly

• Popsicles – 100 percent fruit, no-added

sugar

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VEGETABLES

• Veggie “matchsticks” made

from carrots or zucchini

• Bell pepper rings/ cucumbers

• Cherry tomato halves

• Steamed or roasted broccoli,

string beans, winter squash

• Avocadoes

• Sugar peas

• Baked sweet potato fries

• Yellow summer squash slices

SNACK PROTEIN COMPONENTS

(MEAT/MEAT ALTERNATES)1 meat/meat alternate Ages 1-2 Ages 3-5 Ages 6-12

Meat or poultry or fish or ½ oz. ½ oz. 1 oz.

Cheese or ½ oz. ½ oz. 1 oz.

Egg or ½ ½ ½

Cooked dry beans or peasnuts and/or seeds or

1/8 cup 1/8 cup ¼ cup

Peanut or other nut or seed butters or

1 Tbsp. 1 Tbsp. 2 Tbsp.

Nuts and/or seeds or ½ oz. ½ oz. 1 oz.

Yogurt 2 oz. 2 oz. 4 oz.

PROTEIN (MEAT/MEAT ALTERNATES)

Proposed Changes:

• Tofu be allowed as a meat alternate

IOM Best Practices:

• Serve only lean meat, nuts and legumes

• Avoid or limit serving processed meats to no

more than once per week

• Avoid or limit the service of fried and pre-fried

foods to no more than one serving per week

• Serve only natural cheese

PROTEIN (MEAT/ MEAT ALTERNATIVES)• Lean meat

• Poultry

• Fish

• Cheese

• Eggs

• Yogurt

• Cooked dry beans or peas

• Peanut butter or other nut/ seed butters

• Nuts or seeds

PROTEIN (MEAT/ MEAT ALTERNATIVES)

• Egg slices or wedges

• Bean dip

• Hummus

• Slices of lean turkey or chicken

• Roasted pumpkin seeds

• Nuts – unsalted

• Nut butters – peanut, almond

• Mozzarella cheese sticks

• Low-fat yogurt cups

GRAINS/ BREADS FOR SNACKSMust be Whole-Grain or Enriched

Food Buying Guide for Child Nutrition Programs, Section 3 Grains/Breads: http://www.fns.usda.gov/sites/default/files/FBG_Section_3-GrainsBreads_1.pdf

1 grain/bread Ages 1-2 Ages 3-5 Ages 6-12

Bread or ½ slice ½ slice 1 slice

Cornbread or biscuit or roll or muffin or

½ serving ½ serving 1 serving

Cold dry cereal ¼ cup 1/3 cup ¾ cup

Hot cooked cereal ¼ cup ¼ cup ½ cup

Pasta or noodles or grains ¼ cup ¼ cup ½ cup

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GRAINS/BREADSProposed changes:

• At least one serving per day, across all eating occasions, of

grains be whole grain or whole grain-rich

• Breakfast cereals would have the same requirements as WIC

• Grain-based desserts be excluded from being used to meet

the grain component requirement

IOM Best Practices:

• Provide at least 2 servings of whole grain or whole grain-rich

grains per day

• Serve breakfast cereals that contain no more than 6g of

sugar per serving

GRAINS

• Whole wheat English muffins/ pitas/ tortillas

• Breakfast cereal

• Whole grain crackers

• Graham crackers

• Mini rice cakes/ bagels

• Pretzels

• Breadsticks

• Flatbreads

• Whole wheat waffles/ pancakes

• Baked whole wheat tortilla chips

FOODS THAT MAY BE CHOKING

HAZARDS:

• Peanuts

• Chewing gum

• Popcorn

• Chips

• Round slices of hotdogs or sausages

• Carrot sticks or baby carrots

• Tough meat

• Hard candy

• Whole grapes

• Cherry tomatoes

• Large pieces or raw fruits or vegetables

• String cheese

TO PREVENT CHOKING:

• Children eat at the table

• Keep a watchful eye

• Cut food – no larger

than one-half inch,

chew well

• Slice lengthwise

• Cut across the grain

• Slice in half

• Cook until slightly soft

• Spread peanut butter

thinly

AGENDA

• Define “healthy” snacks

• Snacks according to guidelines

• Cooking with children

• Age-appropriate kitchen activities

• Kitchen safety guidelines

• Fun snack ideas

COOKING WITH CHILDREN

• Language and

social skills

• Motor and

cognitive abilities

• Instills good

nutrition

• Children with

special needs

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FUN ACTIVITIES

• Take children

shopping

• Help children store

groceries away

• Teach about other

cultures

AGENDA

• Define “healthy” snacks

• Snacks according to

guidelines

• Cooking with children

• Age-appropriate kitchen

activities

• Kitchen safety

guidelines

• Fun snack ideas

AGE APPROPRIATE KITCHEN

ACTIVITIES

1 year olds

• Wooden spoons

• Pan lids

2 year olds

• Help wash fruits and vegetables

• Tearing lettuce greens

• Bring ingredients from one place to another

• Wiping the table

AGE APPROPRIATE KITCHEN

ACTIVITIES

3 year olds

• Mixing muffin batter

• Pour liquids into a bowl

• Spreading peanut butter

• Knead dough

• Practice shapes and colors

AGE APPROPRIATE KITCHEN

ACTIVITIES

4 years old

• Peel oranges or hard cooked eggs

• Mash bananas or roll into cereal

• Move hands to form round shapes

• Cut with dull scissors

• Set the table

AGE APPROPRIATE KITCHEN

ACTIVITIES

5-6 year olds

• Measure dry and

liquid ingredients

• Cut with a blunt knife

• Use an egg beater

• Juice citrus fruits

• Grinding cooked

meats

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AGE APPROPRIATE KITCHEN

ACTIVITIES

7-10 year olds

• Read recipes

• Plan snack

menu

• Make the

snacks

• Wash dishes

AGENDA

• Define “healthy” snacks

• Snacks according to

guidelines

• Cooking with children

• Age-appropriate kitchen

activities

• Kitchen safety

guidelines

• Fun snack ideas

KITCHEN SAFETY GUIDELINES

• Food safety & cleanliness

• Tie back long hair and roll

up long sleeves

• Wear an apron

• Practice proper hand

washing

• Avoid cross-contamination

• Stand at level of work

• Children NEVER in the kitchen

without an adult

KITCHEN SAFETY GUIDELINES

• No sharp objects.

• Unbreakable cooking

utensils and bowls.

• Demonstrate tasks.

• Keep children away from

appliances.

• Everyone should enjoy

their time in the kitchen.

AGENDA

• Define “healthy” snacks

• Snacks according to

guidelines

• Cooking with children

• Age-appropriate kitchen

activities

• Kitchen safety

guidelines

• Fun snack ideas

BE CREATIVE

• Cut it!

• Dip it!

• Create it!

• Sip it!

• Crunch it!

• Play it!

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FUN SNACK IDEAS

• Mozz Totz

• Pocket Fruit Pies

• French Toast Dippers

• Peach Banana Frosty

• Eagle Nest

• Food Group Funny Face

• Hiding Rabbits

MOZZ TOTZ

6 ounces mozzarella string cheese (fat-free)

1/4 cup milk (1% low fat)

1/4 teaspoon oregano (dried)

1/4 teaspoon basil (dried)

1/4 cup bread crumbs

6 tablespoons marinara sauce (prepared, warmed)

Cooking spray (non-stick)

1. Preheat oven to 350°F.

2. Line a baking sheet with foil and spray lightly with cooking spray.

3. Remove cheese from package and cut into bite size pieces.

4. In a small non-stick skillet mix oregano and basil with bread crumbs.

5. Cook over medium heat, stirring occasionally until crumbs are lightly browned, about 5

minutes.

6. Dip each piece of cheese in milk and then into toasted bread crumbs, coating completely.

7. Place on baking sheet about 1 1/2 inches apart.

8. Spray string cheese lightly with non-stick cooking spray.

9. Bake 5-6 minutes or until heated through. (Cheese may melt slightly and lose shape.

Simply press it back into shape).

10. Dip in warmed marinara sauce and enjoy!

Source: What’s Cooking? USDA Mixing Bowl, Arizona Nutrition Network, Champions for Change

Makes 12 servings (meat alternate)

MOZZ TOTZ POCKET FRUIT PIES

4 flour tortillas (8-inch)

2 cups peaches, pears, or apples

1/4 teaspoon ground cinnamon

6 teaspoons brown sugar

2 tablespoons milk

Sugar (optional)

1. Peel and chop fruit into pieces.

2. Place 1/4 of the fruit on half of each tortilla.

3. In a small bowl, stir together brown sugar and cinnamon. Sprinkle over fruit.

4. Warm tortillas in microwave or oven to make them easier to handle.

5. Roll up the tortillas, starting at the end with the fruit.

6. Place on an un-greased baking sheet and make small slashes to allow steam

to escape. Brush with milk and sprinkle with additional sugar, if desired.

7. Back at 350°F in oven for 8-12 minutes or until lightly brown.

8. Serve warm or cool.

Source: What’s Cooking? USDA Mixing Bowl, Kansas State University Cooperative Extension, Mission

Nutrition: Cooking for Better Health and Kids a Cookin’

Makes 4 servings (grain and fruit)

FRENCH TOAST DIPPERS

4 slices whole wheat bread

2 eggs

2 tablespoons milk

2 cups applesauce (unsweetened)

Cooking spray (non-stick)

Powdered sugar and cinnamon (optional)

Directions:

1. Preheat oven to 350°F.

2. Spray a baking sheet with cooking spray and set aside.

3. Cut each slice of bread into four strips lengthwise.

4. In a small bowl, combine eggs and milk; beat with a fork until frothy.

5. Dip each "stick" of bread in egg mixture and place on baking sheet.

6. Bake for 12 minutes until brown.

7. Sprinkle lightly with powdered sugar and cinnamon, if desired.

8. Dip in applesauce and enjoy.

Makes 4 servings (grain and fruit)

PEACH BANANA FROSTY

1 frozen banana

1/2 cup plain, low-fat yogurt

1/2 cup drained peaches (packed in fruit

juice)

Directions:

1. Put all ingredients in a blender and mix

well.

2. Add a little fruit juice if you want the drink

thinner.

Source: What’s Cooking? USDA Mixing Bowl, adapted from Food.com

Makes 2 servings (fruit and yogurt)

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EAGLE NEST

2 canned peach halves (packed in fruit juice)

2 tablespoons cottage cheese, low-fat (1 ounce)

6 raisins

1. Place one peach half, cut side up, in center of plate for nest.

2. Place 1 tablespoon of cottage cheese in center of nest.

3. Place raisins on cottage cheese to make eggs.

Source: What’s Cooking? USDA Mixing Bowl, Chickasaw Nation Get Fresh! Nutrition Education Program

Makes 2 servings (fruit)

FOOD GROUP FUNNY FACE

1/2 ounce peanut butter

1 graham cracker (1/2 large, or use whole grain or

saltine crackers)

1 tablespoon low-fat Cheddar cheese (shredded)

1/2 teaspoon dried cranberries

2 peas (large green)

1/4 grape

1. Use half of a large graham cracker.

2. Spread peanut butter on cracker in the shape

of a face.

3. Sprinkle grated cheese at top for hair.

4. Place dried cranberries on crackers for mouth.

5. Use peas for eyes and grape for nose.

Makes 1 serving (meat alternate and grain)

Source: What’s Cooking? USDA Mixing Bowl, Kansas Family Nutrition Program, Kids a Cookin’

HIDING RABBITS

2 celery stalks

4 small cauliflower florets

1 ounce peanut butter

1. Place one piece of celery in center of plate with the center

facing up.

2. Use butter knife to spread peanut butter on top edges.

3. Place second piece of celery on top, forming a log. Cut into 2

logs.

4. Place cauliflower florets on ends of each log, securing with

peanut butter.

Makes 2 servings (meat alternate and vegetable)

Source: What’s Cooking? USDA Mixing Bowl, Chickasaw Nation Get Fresh! Nutrition Education Program

http://pinterest.com/cwellsrd/food-fun-for-young-kids

Make food fun!

OTHER SNACK IDEAS

For more snack ideas check out Nebraska Extension’s

Food Fun for Young Children web site:

http://food.unl.edu/food-fun-young-children

USDA’S MIXING BOWL, WHAT’S

COOKING? - http://www.whatscooking.fns.usda.gov

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SNACKS FOR KIDS CHECKLIST

_____ Does it look, smell, and taste good?

_____ Does it provide vitamins and minerals?

_____ Can it be chewed and swallowed without choking?

_____ Can fingers be used to eat it?

_____ Is it different from yesterday’s snack?

_____ Is it fun to eat?

_____ Can kids help make the snack or make it themselves?

Resources• USDA’s ChooseMyplate for Preschoolers:

http://www.choosemyplate.gov/health-and-nutrition-information

• Smarter Snacking, Nebraska Extension,

http://extensionpublications.unl.edu/assets/pdf/g2102.pdf

• Healthy Snacks for Kids: 10 child-friendly tips, The Mayo Clinic -

http://mayocl.in/1QADM1w

• Kids in the Kitchen, Clemson Cooperative Extension,

http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/life_stages/hgi

c4113.html

• Child and Adult Care Food Program: Meal Pattern Revisions Related to the

Healthy, Hunger-Free Kids Act of 2010: http://1.usa.gov/1WbSxJE

• Crediting Foods in the Child and Adult Care Food Program, USDA, Revised:

2014

http://www.education.ne.gov/NS/forms/cacfpforms/newCACFPcreditinghand

book.pdf

• Food Buying Guide for Child Nutrition Programs, Section 3 Grains/Breads:

http://www.fns.usda.gov/sites/default/files/FBG_Section_3-

GrainsBreads_1.pdf

QUESTIONS??

Extension is a Division of the Institute of Agriculture

and Natural Resources at the University of Nebraska–

Lincoln cooperating with the Counties and the United

States Department of Agriculture.

University of Nebraska–Lincoln Extension educational

programs abide with the nondiscrimination policies of

the University of Nebraska–Lincoln and the United

States Department of Agriculture.

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the

Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–

Lincoln and the United States Department of Agriculture.