Snacking doesn't put on the pounds when done for the right reasons. When done right, snacking is healthy, and part of a well balanced diet. When we go longer than 4 hours between meals, a planned snack can rev up our energy, keep us from over eating, and help us make better choices at our next meal. A snack should be satisfying and hold us over for at least a couple of hours. The key is to combine a complex carb with a satisfying protein. Here are some of our favorite snack choices:

• Celery Cheese Crunch: Take two sticks of celery and spead 1 light laughing cow cheese on each stick. This is a lighter snack containing about 100 calories total. This snack is ideal when your hungry, but you know you won't be eating for another hour or so.
  
  
• Peanut Butter Banana Rice Cake: 2 brown rice cakes, 1 tbsp natural peanut butter, 1/2 banana sliced on top. Spread the peanut butter on top rice cakes and top with sliced banana. This snack averages about 200 calories. This should calm your hunger for at least two hours.
  
  
• Hummus & Pita: 1/4 cup hummus spread inside 1 whole wheat pita. The complex carbs from the whole wheat pita is the perfect combo with the protein and fiber of the hummus.
  
  
• Turkey Cheese Rolls & Apple Slices: Spread 1 light laughing cow cheese on 2-3 slices lean turkey deli meat. Add apple slices for added energy.
  
  
• Decaf Nonfat Latte: Order this savory drink (grande size) at your favorite coffee shop and the result is the perfect combo of protein and carbs
  
  
• Mini Bagel with 1 tbsp natural peanut butter: Coming in at 200 calories, this snack provides ultimate satisfaction and comfort. If you like, you can top it off with a few semi-sweet chocolate chips... just a few!
  
  
  

Getting a young child to eat healthy can be a challenge. We all know that adequate nutrition is vital for a child's health and growth. Snacking is perfectly healthy for kid's! What's not healthy is snacking so much that their not hungry for meals. Kid's need to refuel their bodies more than three times per day, especially when their very active. There may be some days when kid's don't necessarily need a snack. Try to schedule regular meal times and encourage your children to eat when hungry, not when bored, watching TV, or as a reward for getting good grades or getting homework done. Try a non-food reward instead such as an outdoor activity with the family, or a small gift. A healthy snack starts with whole foods. Avoid high-sugar, high fat snacks. These are unlikely to satisfy the appetite and leave the child wanting more food. Here are healthy snacks ideas for "on the go" and for home.

• Motts unsweetened applesauce
• Stoneyfield Farm Smoothie
  
• Kashi Original Seven Grain Crackers with reduced fat cabot cheese or Sargento Light String Cheese
• Glenny's Soy Crisps
• Seapoint farms edamame packet
• Hummus with baby carrots
• Cut up fresh fruit
• Frozen Grapes

Snack Bites for Home

• Kid Trail's Mix: 4 cups Mulit-Grain Chex cereal, 1/2 cup mixed dried fruit bits, 1/2 cup raisins, 1/2 cup dry roasted peanuts, 1/2 cup dark chocolate M&M's. Throw all ingredients in large ziploc bag, shake to mix. Serving size is 1/2 cup
  
  
• Peanut Butter Banana Wrap: This is a very filling and satisfying snack. So filling that is can easily become a meal for some toddlers. Spread 1 tbsp natural peanut butter on 1 whole-wheat tortilla, place a whole peeled banana inside and roll up. If the tortilla is large, you may need to fold in the edges.
  
  
• Baked Sweet Potato Chips: Slice sweet potato into thin round circles. Place on baking sheet and sprinkle with olive oil and sea salt. Bake until crisp.
  
  
  

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