Ask the R.D.ee

Ask the R.D.ee

Posted: Thursday, September 16, 2010 8:51 am
By: Dee Ann Harwell, Special to The Press

WCP 9.14.10 Q: Dear Dee, what are some ideas for healthy snacks that would be good for my child? 
A: With the school year starting everyone gets back into their routines. Take this opportunity to improve your eating habits.  Tennessee has the 5th highest rate of adult obesity in the nation and the 4th highest of overweight youths ages 10-17.  Don’t forget to eat during your busy day.  Snacking is a great opportunity to eat healthy foods to ward off chronic diseases , teach children better eating habits, and can a prevent overeating.  Set yourself up for success.  Have healthy snacks on hand.  Here are some snack ideas:
• Washed, bite-size pieces of raw vegetables, such as baby carrots, carrot sticks, celery, pepper strips, cucumbers, broccoli, cauliflower tommy toe tomatoes- cut in half lengthwise if needed to reduce risk of choking.  Serve with low-calorie dips.
• Fresh fruit- strawberries, blackberries, blueberries, bananas,  peaches, pears, plums, orange wedges, pineapple chunks, kiwi, grapes, and sliced apples.
• Canned fruit cups: mandarin oranges, fruit cocktail, pears, peaches. Canned fruit in juice or water.
• Alternatives to cookies: High-fiber cereal bars with >2g fiber: All bran or Fiber One bars, Whole-grain baked crackers, graham crackers, ginger snaps, fig newtons, animal crackers, graham crackers,  vanilla wafers, 100-calorie snacks, rice krispy treats,  mini popcorn balls
• Chip alternatives:  Pretzels, flavored rice cakes (cheese, caramel, apple, ranch flavors), gold fish, cheez its, all bran crackers, wheat thins,  94 percent fat free microwaveable popcorn, baked tortilla chips with salsa, pita chips, pita bread w/ hummus or bean dip, cheerios, shredded wheat cereal,
• Drinks: Water, 100 percent juice boxes, flavored water, Capri suns, kool aid (If child is at risk of being overweight, then sugar free kool aid is a good choice.)  
Editor’s Note: Dee Ann Harwell, MS,LDN is a Registered Dietitian. She can be contacted at di8tician@aol.com if you have any questions. Or you may contact Amy Tuck, Weakly County CSH Coordinator at tuck@k12.tn.net or 731-364-9945.

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