Submitted by
Jane Eisenhauer
SNAP-Ed Nutrition Educator
Wild West Extension District
Cutting Back on your Kid’s Sweet Treats
With school back in session many parents are probably hearing “I Want a Snack” as soon as their kids get home from school! Having an afterschool snack is great, as long as you limit the amount of foods and beverages with added sugars that you are allowing your kids to eat and drink. The saying goes “if you don’t buy them, your kids won’t get them”. Sweet treats and sugary drinks have a lot of calories, but few nutrients. Most added sugars come from sodas, sports drinks, energy drinks, cakes, cookies, ice cream, candy and other desserts.
Here are a few tips for making snacks healthier.
Serve small portions – It’s not necessary to get rid of all sweets and desserts, just show kids that a small amount can go a long way. Use smaller bowls and plates for these foods. Have them share a candy bar or split a large cupcake.
Sip Smarter – Soda and other sweet drinks contain a lot of sugar and are high in calories. Offer water, 100% juice or fat-free milk when kids are thirsty.
Choose not to offer sweets as a reward – By offering food as a reward for good behavior, children learn to think that some foods are better than other foods. Reward your child with kind words and comforting hugs, or give them non-food items, like stickers, to make them feel special.
Make food fun – Sugary foods that are marketed to kids are advertised as “fun foods.” Make nutritious foods fun by preparing them with your child’s help and being creative together. For example: Create a smiley face with sliced bananas and raisins on a slice of bread with peanut butter. Use a tortilla, put a thin layer of ranch dressing and use vegetables to create something silly. Or you can let the kids cut fruit into fun and easy shapes with cookie cutters.
Encourage kids to invent new snacks – Make your own snack mixes using dry whole-grain cereal, dried fruit, and unsalted nuts or seeds. Provide the ingredients and let your kids choose what they want in their “new” snacks.
Make treats “treats” not everyday foods – Treats are great once in a while. Just don’t make treat foods an everyday thing. Limit sweet treats to special occasions. Keep in mind that candy and cookies should not replace foods that are not eaten at meal time.
