Do Your Kids Eat All Day Long?

A new study shows that American children eat three meals a day plus an average of three snacks a day. In fact, more than 27% of their daily calories come from snacks. From 1997 to 2006, kids increased their caloric intake by 113 calories per day.

 Frequent snacks are a concern. Two-thirds of American children are overweight or obese. Obese children will likely be obese as adults. They are and will be at risk for bad health.

 Snacks are a part of every child’s diet. They give energy for after-school or summer activities. Food between meals can curb a child’s appetite. Snacks may prevent overeating at meals. However, parents should be aware of what and how often their child eats.

 Shape your child’s Eating Habits

 Children learn how to eat. Teach your child to eat healthy.

• Serve three meals a day. Sit down for each meal.
• Develop a snack schedule to prevent constant snacking.
• Scheduling “snack stops” when you travel. Exercise before and after the snack. End mindless eating while riding in the car.
• Portion all snacks in small bowls – not out of a bag.
• Limit TV snacks. Allow a small bowl of popcorn or pretzel during a movie. Allow no snacks for

30-minute shows.

• Have a “healthy snack shelf” in your refrigerator. Let her shop for snacks.
• Use stainless steel, BPA-free water bottles for ice water – on the go.
• Enforce a family rule: No snacks before a meal.

 Model this learning lesson, and praise your children’s healthy choices.

Tips for Health Snacks

• Keep vegetables and fruits in the refrigerator on the snack shelf. Cut up carrots, celery, cucumbers, and peppers. Try whole sugar snap peas.
• Make healthy low-fat dips – salsa, ranch dressing and French onion dip.

Try flavored yogurt for fruit dips.

• Buy string cheese and whole-wheat crackers.
• Roll up small whole-wheat flour tacos with light cream cheese, turkey and shredded lettuce.

Cut into bite size pieces.

• Blend low-fat yogurt with fresh or frozen fruit. Eat right away, or freeze in paper cups with a

stick for a frozen treat.

• Serve cut up fruit in waffle cones.

Parent Help Line

217-544-5808 in Springfield or toll free 1-888-727-5889

www.parenthelpline.org