After School Snacks for Kids as Part of a Healthful Diet
Dietitian Michelle Dudash's Tips for Nutritious After School Snacks
By Michelle Dudash, RD
Michelle Dudash is an award-winning registered dietitian, Cordon Bleu-certified chef and author of the upcoming book, Clean Eating for Busy Families, who entertains and educates people on how food and health can deliciously co-exist.
The next time your children arrive home from school hungry, make sure to create mini-meals that are both tempting and are made up of items from the USDA MyPlate recommended food groups. Look for ways to incorporate fruits and vegetables, low-fat or fat-free milk and milk products, whole grains and a variety of protein foods.
California Avocados are a great ingredient to have on hand to incorporate into snacks for little ones. Kids generally like the mild taste of the fruit and California Avocados contribute to meeting recommended daily fruit servings.
The nutrition profile of California Avocados makes them easy to fit within the Dietary Guidelines recommendations for a balanced diet, including:
- Reduce daily sodium intake to less than 2,300 milligrams (mg) 1,500 mg for children – Avocados are naturally sodium free
- Consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids – Avocados contain only 0.5g of saturated fat per 1 oz. serving (1/5th of a medium avocado) and 50 percent of avocado’s fat content comes from monounsaturated (good) fats.
- Consume less than 300 mg per day of dietary cholesterol – Avocados are cholesterol free
- Keep trans fatty acid consumption as low as possible – Avocados do not contain trans fat
Enjoy them now while in season, April through October.
Here are a few ideas for tasty after school snacks:
The most important thing is to find healthy foods that your children like. So, feel free to substitute your children’s favorite fruits and vegetables for endless snack possibilities.
Check out our California Avocado Kid Friendly recipes or get more nutrition information for Moms and Kids