Nutrition

What is a healthy snack? Healthy snacks include foods from at least two of the four food groups:

• Vegetables and Fruit
  Raw or cooked vegetable and fruit pieces, unsweetened fruit or vegetable juices
• Grain Products
  Whole grain breads, pitas, crackers, bagels, roti, muffins, cereals and other grains
• Milk and Alternatives
  Fluid milk, soy milk, yogurt, cheese, cottage cheese
• Meat and Alternatives
  Legumes, tofu, nut butters, eggs, fish, poultry, lean meats

Children have small tummies and their nutrient needs are high. They need three meals and two to three healthy snacks spread throughout the day in order to meet their growth and development needs.

Snacks should be offered at routine times every day. Having a snack at least two hours before a meal allows enough time for children to build up an appetite for the next meal.

Include children in preparing and choosing a variety of snack foods that you can enjoy together. Children learn by example so model healthy snacking with them!

There is no need to restrict nutritious foods because of their fat content. Looking to Canada’s Food Guide will help you plan healthy snacks.