Scheduled times. For toddlers, preschoolers, and children, offer snacks at regular times according to their daily schedules. Avoid unlimited snacking. Whatever the age, don’t plan snacks too close to meal time. A good rule of thumb is to eat a light meal or snack every three to four hours. Avoid sticky or chewy foods for snacks that might contribute to tooth decay. Fibrous foods like apples and celery actually help clean your teeth!
Snack with purpose. Remember that dietary fiber, good fats, and protein provide satiety or a feeling of fullness after we eat. They also help slow down the absorption of simple carbohydrates like starches or sugars that are eaten at the same time. A snack after aerobic or strengthening exercise should include carbohydrate and protein for muscle replenishing and building tissue.
Brown-bag it. Snacking is not just for kids, and brown bagging isn’t either! More and more of us take our lunch (and snacks) with us as we leave for school or work each day. That means that desktop dining, locker lunches, and study snacks need to be not only nutritious, but safe. Make sure food and containers are clean. Keep cold foods cold and hot foods hot. Use a vacuum bottle, insulated lunchbox with freezer pack, or freeze a drink or water bottle to include in the lunch bag. If a microwave is available, make sure hot foods are hot before eating. A cheery note in the brown bag is nice too!
Tea time. That singularly British institution has made a comeback across the big pond! It may be said that afternoon tea is the king (or queen) of snacks. Although decidedly less fancy on a daily basis than in Great Britain, afternoon tea American-style can be healthy as well as fun for the family. Teatime with whole wheat sandwiches (cream cheese and cucumber, egg salad, and/or tomato sandwiches), scones made with whole wheat baking mix or whole wheat pastry flour, oatmeal cookies, and/or fresh fruit with whipped cream, and properly served hot tea with cream, of course, is a wonderful activity; children can help prepare, serve, and enjoy eating with parents, grandparents, and/or friends.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
