3 minute read
Smart Snacking for Heart Health
Look for Snacks that Contain:
• Whole grains and fiber • Fruits and vegetables • Nutrient-rich protein • No refined sugar
If your family is like mine, you may have “eaten your feelings” last year — snacked your way through 2020 while stuck at home, indulging in comfort foods and favorite treats to maintain the emotional roller coaster.
February is American Heart Month, a great time to mindfully develop (or re-establish) better eating habits and take charge of heart health.
To take the guesswork out of identifying snacks that offer the most benefits, we’ve compiled expert snacking tips and a list of healthy, kidfriendly foods.
Why be concerned with kids’ heart health?
If bad eating habits continue, they have long-lasting consequences on children’s health. Bailony reports an increase in the number of teens developing metabolic syndrome, which causes high blood pressure and liver damage. Make healthy living a priority for the whole family so children will follow your lead to adopt a similar lifestyle.
Create Healthy Habits
Keep in mind that an ounce of prevention is worth a pound of cure. Dr. Bailony suggests that parents and caregivers choose snacks for kids that add value to their diets, just like they do at mealtime. Good options provide a balance of nutrient-rich protein, whole grains, fruits and vegetables, and nonrefined sugar. “Limit baked goods to special occasions,” he says.
15 Kid-Approved HeartHealthy Snacks
Plant-Based
Apple slices Carrot sticks Roasted chickpeas Veggies with hummus Ants on a log (peanut or almond butter and raisins on celery)
Whole Grains
Peanut or almond butter on whole-grain toast Whole grain crackers with guacamole Popcorn (air-popped; not microwave popcorn)
Healthy Proteins
Cheese and whole grain crackers Fruit and veggie smoothie Greek yogurt Nuts and seeds
Sweeter Snacks
Baked apple with cinnamon Unsweetened dried fruits (raisins, apricots, etc.) Frozen banana Fresh fruit salad
What about prepackaged or low-fat snacks?
When my daughter and I discussed this article topic, she said, “Duh, Mom. Tell them to eat a banana.”
She’s right. Sometimes healthy eating is as simple as it sounds, but package labels can be tricky and misleading. When reaching for a pre-packaged snack, how do parents determine if it’s healthy?
“Look for how much fiber the snack contains,” says Dr. Bailony. “A good whole grain snack has a few grams of fiber and limited carbs.” Many snacks now have added vegetables, too. Try some made with peas, kale and chickpeas.
Fat is less of a concern with kids, unless managing obesity. Foods such as Greek yogurt and avocados offer healthy fats and protein that are important for growing brains.
Serial Snackers
Parents know their kids best. Feed them when they are truly hungry (not bored).
“A good rule of thumb is to snack after a productive activity like chores or a bike ride,” says Dr. Bailony. Avoid passive snacking coupled with excessive screen time, which can lead to a sedentary lifestyle and increased risk of cardiovascular disease.
Picky Eaters
Don’t give up on picky eaters —keep introducing new healthy foods. “It’s normal for kids ages 1–6 to be picky eaters,” says Dr. Bailony. “It can take as many as 50 tries for a kid to develop a taste for a new food. It’s better to struggle at this age than to give in.”
Make a Plan
As with meal planning, involve kids when choosing snacks. A plan and a list help avoid grabbing junk food with empty calories to fill cravings. If you don’t buy junk food, it won’t be in the house to tempt your family.
The Bottom Line
“The best snacks have two qualities,” says Dr. Bailony. “They’re healthy and kids want to eat them.”
Cherie Gough is a freelance writer based in San Diego sharing simple solutions for nutritious gluten-free eating and cooking. If you grow it, they will eat it. Learn more on IG @cgoughwrites.
February 2021 • SanDiegofamily.com
