Pediatrician Dr. Arumina Agarwal says you want to look for food that is high in protein and/or fiber and try to avoid added sugars and processed ingredients like high-fructose corn syrup and hydrogenated oils.
“Protein is essential for growth and development and building and repairing muscles, bones, skin, and hair,” she says. “Fiber helps support healthy gut bacteria, which is also an essential part of our immune system.” Look to meat, dairy, eggs, beans, peas, seeds, or nuts for a protein boost, while fiber-rich foods include whole grains, fruits, and vegetables.
Plus, they help keep your kid fuller for longer stretches—creating a need for less snacks overall. “Not only are we looking at nutrients, but I also like using snacks as a way to keep kids full in between main meal times,” Castle says. “It can really help regulate appetite. One of the pain points that parents come to me about is this idea that kids are hungry all the time. Sometimes that’s a result of not eating enough at meal times, but sometimes it’s a result of not getting a good punch of protein or fiber. Those are really what we know from research as the sustaining nutrients that satiate the appetite.”
Ultimately, it’s about finding things that offer an opportunity to add nutrition to your child’s diet but still fits in easily with your family’s routine. It doesn’t mean you have to be totally restrictive. “We want ‘healthy’ snacks to be the norm,” says Hunter. “While also acknowledging that there is always a time for special treats, like an ice cream cone at the park or cake at a birthday party.”
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