One of the most important concerns for parents, especially mothers, is their child’s nutrition. Ensuring that children eat a balanced diet without consuming empty calories is a top priority. It’s essential to avoid processed foods and make an effort to prepare snacks that are both healthy and appealing to children.
Why Do Children Need Snacks?
Children grow constantly, and they have small stomachs. That’s why, in addition to main meals, they need snacks to meet their daily nutritional and energy needs. We must prevent them from filling these needs with processed, preservative-laden foods that have little to no nutritional value.
What Should (and Shouldn't) Be Done to Help Children Eat Healthy Snacks?
One of the easiest ways to get children used to healthy snacks is by setting an example—avoiding the unhealthy foods you want them to avoid. If you tell your child a food is harmful but eat it yourself, the message won’t be convincing.
Fried or pastry-based foods shouldn’t be prepared frequently at home. If children crave sweets, dried or fresh fruits can be great alternatives.
It’s best to avoid using screens (TV, tablet, computer) during meals. Eating while distracted by screens can lead to poor eating habits and increase the risk of obesity.
Try to be home during mealtimes as much as possible, and eat main meals at home.
When going out and snack time will be spent outside, pack healthy snacks like fruit in your child’s lunchbox. Don’t rely on store-bought snacks to meet this need. If you haven’t prepared something from home, be selective about what you purchase. These days, it’s easy to find water, fruit, yogurt, or dried fruit when you’re out. Choose these instead of calorie-dense, low-nutrient foods like candy or chocolate.
How to Stop a Child from Wanting Unhealthy Junk Food
If your child sees others eating unhealthy food and asks for some (usually, well-fed children with healthy habits don't crave food when they're not hungry), offer a healthy alternative you know they love. Say something like:
“I can’t buy that right now, but I brought your favorite snack with me—would you like that instead?”
When visiting others or having guests over, your child may want what everyone else is eating. In these cases, you can offer a small, limited portion on a special plate just for them.
What If a Child Refuses to Eat at Set Times?
Sometimes, even if children aren't hungry, parents insist on feeding them. This can lead to either constant resistance or overeating, possibly resulting in obesity. Instead of offering food all the time, serve meals at regular, scheduled intervals and pay attention to your child's actual needs.
Even with regular meal planning, your child may not want to eat sometimes. In those moments, it’s best not to force them. Respecting their preferences is important.
Examples of Healthy Snacks
You can offer age-appropriate portions of healthy, homemade snacks, such as:
- Fresh fruits
- Dried fruits
- Yogurt
- Homemade fruit yogurt or flavored milk
- Walnuts, peanuts (age-appropriate and allergen-checked)
- Eggs
- Other healthy foods prepared from these ingredients