Skip to main content

Think Healthy with Snacks and Meals for Kids

08/25/2016 09:40AM, Published by Hood Magazine, Categories: In Print, Nutrition, Health, Today




By Kelly Thurman, Avera Health




“Helping our kids eat healthier is important in so many ways but it does take a little bit more time to plan,” said Muna Ashraf, MD, a Family Medicine provider with Avera Medical Group.

 
A healthy diet is key to maintaining a healthy weight into adulthood. Heart disease is the number one killer of men and women in the United States and obesity among children and adults continues to rise. According to the Centers for Disease Control and Prevention, one-third of children and adolescents in the United States are overweight. Not to mention doctors are still discovering just how close the link is to what we put in our bodies and how it makes us feel both physically and mentally, Ashraf said.

 
A balanced diet for children should include a range of the food groups — protein, grains, dairy, and fruits and vegetables, with a heavy emphasis on vegetables. It’s also important to stay hydrated with milk and water but to limit sugary drinks like juices and soda.

 
The first step is making healthier choices available instead of go-to snacks such as potato chips.
 
To make things easier, Ashraf recommends planning ahead for healthier meals:
• Create a meal plan for the week
• Cut up fruits and veggies for snacks and meals
• Prepare healthier treats ahead of time

 
“When you’re in a rush after work that’s the hardest because it’s so much easier to take out packaged, processed food,” Ashraf said. “If you have veggies already cut and washed, then you’re well on your way to preparing a quick meal or having a healthy snack on hand.”

 
Ashraf said it’s best to make gradual changes in your family’s food options — they may be surprised to come home and find none of the usual snacks in the house and a fridge full of veggies.  While it’s OK to have treats on occasion, Ashraf said to always have healthier options available. If parents serve up cut vegetables and fruit, those will get eaten, too.

 
If your kids are averse to anything green, try incorporating vegetables into the main dish (adding veggies to spaghetti sauce or chili) or adding greens or other veggies to a smoothie. If your child will only eat broccoli with melted cheese that’s OK, too.

 
Because kids don’t always want to try new things, don’t be afraid to get creative. A couple options:
 
• Freeze yogurt with a couple of pieces of fruit into mini-muffin tins for a bite-sized treat
• Pair cut veggies with dips such as hummus or guacamole
• Ants on a log is a long-time favorite — celery with peanut butter and raisins on top

 
And remember, don’t give up. It may take a few tries before your kids warm up to a new taste. Kids learn by example, so the more your kids see you serving up and eating healthy meals, the more likely they’ll be to try it too — even if it’s not today. 


nutrition


It looks like we don't have any events for this date. You can always add an event.

  • Toddler Time

    05/30/2017
    09:30AM — 11:30AM

    If they can walk, they can jump! Toddler Time at Sky Zone is a special time just for the little o...


  • Storytime Tuesdays

    05/30/2017
    10:00AM — 10:30AM

    Bring your kids to a storytime every Tuesday at Child's Play Toys. It starts off with a few songs...


  • Milk Monologues

    05/31/2017
    01:00PM — 02:00PM

    Join Shelly (CLC) or Sarah if you are the mom of a non-mobile nursing baby. One of them will be a...


  • Kids Crafter'noon

    05/31/2017
    04:00PM — 05:30PM

    Tissue Transfer Art We will be using tissue paper and water to create a work of art! All ages...


  • Toddler Time

    06/01/2017
    09:30AM — 11:30AM

    If they can walk, they can jump! Toddler Time at Sky Zone is a special time just for the little o...


  • Handwriting Camp

    06/01/2017
    11:00AM — 11:30AM

    Does your child have messy handwriting? Difficulty forming letters? Our experienced Occupational ...


  • Handwriting Camp

    06/01/2017
    12:00PM — 12:30PM

    Does your child have messy handwriting? Difficulty forming letters? Our experienced Occupational ...


  • Power Reading & Spelling Camp

    06/01/2017
    12:00PM — 12:30PM

    One-on-one tutoring with a licensed teacher for school-aged children (grades K-4), who are strugg...


  • Power Mobility Camp

    06/01/2017
    12:00PM — 12:30PM

    Do you wonder if your child would benefit from power mobility? Let our experts assess and develop...


  • New Baby & Me

    06/01/2017
    01:30PM — 03:30PM

    This group for new moms and their babies meets weekly. Moms can join in open discussion on topics...


  • SuperSitters Babysitting Smarts

    06/02/2017
    08:00AM

    Learn basic care techniques for infants and children, age appropriate play time, feeding, bed...


  • Birth Boot Camp Childbirth Class Series

    06/02/2017
    08:00AM — 10:00AM

    Birth Boot Camp childbirth series. This is a 10 week comprehensive class. We meet every Tuesday f...


  • Ribfest

    06/02/2017
    11:00AM — 11:00PM

    The 20th Annual RibFest will be held at the W.H. Lyon Fairgrounds on June 1-3, 2017. Thursday...


  • Animals on the Amphitheater

    06/02/2017
    11:00AM — 11:45AM

    An event the whole family will love – meet four live animals with the Great Plains Zoo’s ZooExpre...


  • Free First Friday

    06/02/2017
    05:00PM — 08:00PM

    Join us for Free First Fridays, whether you are new to the area, new to the Pavilion, or even a r...


  • Pavilion Free First Fridays

    06/02/2017
    05:00PM — 08:00PM

    Join us for Free First Fridays, whether you are new to the area, new to the Pavilion, or even a r...


  • Downtown Block Party on the Eastbank

    06/02/2017
    05:30PM — 11:00PM

    Come downtown to the Eastbank for the First Friday Block Party the first Friday of June, July, Au...


  • The Greatest Show on H20 Catfish Bay

    06/02/2017
    07:00PM — 09:00PM

    The Greatest Show On H2O at Catfish Bay is a fun family event. The show has comedy, acting, and m...


  • SuperSitters Babysitting Smarts

    06/03/2017
    08:00AM

    Learn basic care techniques for infants and children, age appropriate play time, feeding, bed...


  • Cloth Diapering 101

    06/03/2017
    09:30AM — 10:30AM

    Monthly on the first Saturday


  • Babywearing 101

    06/03/2017
    09:30AM — 10:30AM

    Monthly on the first Saturday


  • Falls Park Farmer's Market

    06/03/2017
    10:00AM — 01:00PM

    Falls Park Farmers Market is the place to get your weekly supply of fresh flowers, vegetables, me...


  • Kick-off summertime with a cupcake design that looks like an ice cream sundae! Lots of frosting, ...


  • Ribfest

    06/03/2017
    11:00AM — 11:00PM

    The 20th Annual RibFest will be held at the W.H. Lyon Fairgrounds on June 1-3, 2017. Thursday...


  • Breastfeeding 101

    06/03/2017
    01:00PM — 02:00PM

    Monthly on the first Saturday


  • Early Pregnancy Class

    06/03/2017
    01:00PM — 03:30PM

    Learn what you need to know to have a healthy pregnancy. Meet once for 2.5 hours. Workbook includ...


  • Saturday Cookie Decorating Days

    06/03/2017
    02:00PM — 04:30PM

    Call us by Friday 605-978-0991 and you can come in and decorate cookies on Saturday! We do cookie...


  • Princess PJ Party

    06/03/2017
    05:00PM — 07:00PM

    Simply Ever After Entertainment invites you to our 'end of the school year' Princess PJ Party! We...


  • Moonlight Movies

    06/03/2017
    08:30PM

    Bring a blanket or chair, and enjoy a free outdoor movie in the park! Popcorn, candy, soda and w...


  • The Greatest Show on H20 Catfish Bay

    05/29/2017
    02:00PM — 04:00PM

    The Greatest Show On H2O at Catfish Bay is a fun family event. The show has comedy, acting, and m...


  • Toddler Time

    05/30/2017
    09:30AM — 11:30AM

    If they can walk, they can jump! Toddler Time at Sky Zone is a special time just for the little o...


  • Storytime Tuesdays

    05/30/2017
    10:00AM — 10:30AM

    Bring your kids to a storytime every Tuesday at Child's Play Toys. It starts off with a few songs...


  • Milk Monologues

    05/31/2017
    01:00PM — 02:00PM

    Join Shelly (CLC) or Sarah if you are the mom of a non-mobile nursing baby. One of them will be a...


  • Kids Crafter'noon

    05/31/2017
    04:00PM — 05:30PM

    Tissue Transfer Art We will be using tissue paper and water to create a work of art! All ages...


  • Toddler Time

    06/01/2017
    09:30AM — 11:30AM

    If they can walk, they can jump! Toddler Time at Sky Zone is a special time just for the little o...


  • Handwriting Camp

    06/01/2017
    11:00AM — 11:30AM

    Does your child have messy handwriting? Difficulty forming letters? Our experienced Occupational ...


  • Handwriting Camp

    06/01/2017
    12:00PM — 12:30PM

    Does your child have messy handwriting? Difficulty forming letters? Our experienced Occupational ...


  • Power Reading & Spelling Camp

    06/01/2017
    12:00PM — 12:30PM

    One-on-one tutoring with a licensed teacher for school-aged children (grades K-4), who are strugg...


  • Power Mobility Camp

    06/01/2017
    12:00PM — 12:30PM

    Do you wonder if your child would benefit from power mobility? Let our experts assess and develop...


  • New Baby & Me

    06/01/2017
    01:30PM — 03:30PM

    This group for new moms and their babies meets weekly. Moms can join in open discussion on topics...


  • SuperSitters Babysitting Smarts

    06/02/2017
    08:00AM

    Learn basic care techniques for infants and children, age appropriate play time, feeding, bed...


  • Birth Boot Camp Childbirth Class Series

    06/02/2017
    08:00AM — 10:00AM

    Birth Boot Camp childbirth series. This is a 10 week comprehensive class. We meet every Tuesday f...


  • Animals on the Amphitheater

    06/02/2017
    11:00AM — 11:45AM

    An event the whole family will love – meet four live animals with the Great Plains Zoo’s ZooExpre...


  • Ribfest

    06/02/2017
    11:00AM — 11:00PM

    The 20th Annual RibFest will be held at the W.H. Lyon Fairgrounds on June 1-3, 2017. Thursday...


  • Pavilion Free First Fridays

    06/02/2017
    05:00PM — 08:00PM

    Join us for Free First Fridays, whether you are new to the area, new to the Pavilion, or even a r...


  • Free First Friday

    06/02/2017
    05:00PM — 08:00PM

    Join us for Free First Fridays, whether you are new to the area, new to the Pavilion, or even a r...


  • Downtown Block Party on the Eastbank

    06/02/2017
    05:30PM — 11:00PM

    Come downtown to the Eastbank for the First Friday Block Party the first Friday of June, July, Au...


  • The Greatest Show on H20 Catfish Bay

    06/02/2017
    07:00PM — 09:00PM

    The Greatest Show On H2O at Catfish Bay is a fun family event. The show has comedy, acting, and m...


  • SuperSitters Babysitting Smarts

    06/03/2017
    08:00AM

    Learn basic care techniques for infants and children, age appropriate play time, feeding, bed...


  • Cloth Diapering 101

    06/03/2017
    09:30AM — 10:30AM

    Monthly on the first Saturday


  • Babywearing 101

    06/03/2017
    09:30AM — 10:30AM

    Monthly on the first Saturday


  • Falls Park Farmer's Market

    06/03/2017
    10:00AM — 01:00PM

    Falls Park Farmers Market is the place to get your weekly supply of fresh flowers, vegetables, me...


  • Kick-off summertime with a cupcake design that looks like an ice cream sundae! Lots of frosting, ...


  • Ribfest

    06/03/2017
    11:00AM — 11:00PM

    The 20th Annual RibFest will be held at the W.H. Lyon Fairgrounds on June 1-3, 2017. Thursday...


  • Breastfeeding 101

    06/03/2017
    01:00PM — 02:00PM

    Monthly on the first Saturday


  • Early Pregnancy Class

    06/03/2017
    01:00PM — 03:30PM

    Learn what you need to know to have a healthy pregnancy. Meet once for 2.5 hours. Workbook includ...


  • Saturday Cookie Decorating Days

    06/03/2017
    02:00PM — 04:30PM

    Call us by Friday 605-978-0991 and you can come in and decorate cookies on Saturday! We do cookie...


  • Princess PJ Party

    06/03/2017
    05:00PM — 07:00PM

    Simply Ever After Entertainment invites you to our 'end of the school year' Princess PJ Party! We...


  • Moonlight Movies

    06/03/2017
    08:30PM

    Bring a blanket or chair, and enjoy a free outdoor movie in the park! Popcorn, candy, soda and w...


  • Flag Day

    06/04/2017
    07:00PM — 08:00PM

    Join us in celebrating Flag Day as we honor our nation's greatest symbol, the American flag. A pa...


  • SuperSitters Babysitting Smarts

    06/05/2017
    08:00AM

    Learn basic care techniques for infants and children, age appropriate play time, feeding, bed...


  • Children's Free Activities

    06/05/2017
    09:00AM — 04:00PM

    Join us at the Museum of Visual Materials for these free activities. No registration is required ...


  • SuperSitters Babysitting Smarts

    06/06/2017
    08:00AM

    Learn basic care techniques for infants and children, age appropriate play time, feeding, bed...


  • SD Work Comp Summit

    06/06/2017
    09:00AM — 07:00PM

    The South Dakota Workers’ Compensation Summit is a two-day educational summit structured to allow...


  • Children's Free Activities

    06/06/2017
    09:00AM — 04:00PM

    Join us at the Museum of Visual Materials for these free activities. No registration is required ...


  • Toddler Time

    06/06/2017
    09:30AM — 11:30AM

    If they can walk, they can jump! Toddler Time at Sky Zone is a special time just for the little o...


  • Storytime Tuesdays

    06/06/2017
    10:00AM — 10:30AM

    Bring your kids to a storytime every Tuesday at Child's Play Toys. It starts off with a few songs...


  • Children's Safety Camp

    06/06/2017
    12:30PM — 03:30AM

    Do your kids know what to do in an emergency? Do they know the skills to keep them safe in case ...


  • Social Skills Camp

    06/06/2017
    04:30PM — 05:30PM

    Tuesday or Wednesday, June 6-Aug. 9; Time: 4:30-5:30pm Group experiences to build social awarene...


  • Children's Free Activities

    06/07/2017
    09:00AM — 04:00PM

    Join us at the Museum of Visual Materials for these free activities. No registration is required ...


  • Milk Monologues

    06/07/2017
    01:00PM — 02:00PM

    Join Shelly (CLC) or Sarah if you are the mom of a non-mobile nursing baby. One of them will be a...


  • Babywearing Basics (SF Babywearers)

    06/07/2017
    06:30PM — 08:00PM

    Monthly on the first Wednesday


  • Avera Sports Medicine Symposium

    06/08/2017
    08:30AM

    Location: Ramkota Hotel Information: 605-322-7879 averaeducation@avera.org Registration: Aver...


  • Avera Therapy Pediatric Summer Camps

    06/08/2017
    09:00AM — 10:30AM

    Come join the fun! Little Critters offers an opportunity for your child to participate in a stru...


  • Toddler Time

    06/08/2017
    09:30AM — 11:30AM

    If they can walk, they can jump! Toddler Time at Sky Zone is a special time just for the little o...


  • Children's Safety Camp

    06/08/2017
    12:30PM — 03:30PM

    Do your kids know what to do in an emergency? Do they know the skills to keep them safe in case ...


  • New Baby & Me

    06/08/2017
    01:30PM — 03:30PM

    This group for new moms and their babies meets weekly. Moms can join in open discussion on topics...


  • Weather Camp with Meteorologist Brian Karstens

    06/08/2017
    02:00PM — 04:00PM

    Looking for a fun, hands-on science camp this summer? Meteorologist Brian Karstens will have an o...


  • Avera Therapy Pediatric Summer Camps

    06/08/2017
    03:30PM — 04:30PM

    Tired of every meal time being a battle? Looking for ways to encourage your picky eater to try s...


  • Baby in Our Family

    06/08/2017
    06:30PM — 08:30PM

    The Breastfeeding class is a one night class designed for those who are planning on breastfeeding...


  • Birth Boot Camp Childbirth Class Series

    06/09/2017
    08:00AM — 10:00AM

    Birth Boot Camp childbirth series. This is a 10 week comprehensive class. We meet every Tuesday f...


  • Legends Clinic for Kids

    06/09/2017
    09:00AM — 08:30PM

    Ages 5-18 Soccer Clinic Sanford Fieldhouse 9:00 AM – 11:00 AM Hockey Clinic Scheels Iceple...


  • The Greatest Show on H20 Catfish Bay

    06/09/2017
    07:00PM — 09:00PM

    The Greatest Show On H2O at Catfish Bay is a fun family event. The show has comedy, acting, and m...


  • It's All About Science Festival

    06/10/2017
    08:00AM — 05:00PM

    The summer’s won’t-miss-it event returns this year better than ever! The all-day festival is f...


  • President's Bowl 5K

    06/10/2017
    09:00AM — 12:00PM

    The President's Bowl benefits the 3 Sioux Falls high schools. It funds the Booster Clubs and all ...


  • Royalwood Dairy Lunch on the Farm

    06/10/2017
    09:00AM — 01:00PM

    The Ode family will be hosting a lunch on the farm at their dairy, Royalwood Dairy near Brandon o...


  • Legends Clinic for Kids

    06/10/2017
    09:00AM — 02:30PM

    Basketball Clinic Sanford Pentagon 9:00 AM – 11:00 AM Tennis Clinic Huether Family Match Po...


  • Super Second Saturdays

    06/10/2017
    10:00AM — 02:00PM

    Super 2nd Saturday is a special new program for our patrons! Each month features new exciting, ed...


  • Falls Park Farmer's Market

    06/10/2017
    10:00AM — 01:00PM

    Falls Park Farmers Market is the place to get your weekly supply of fresh flowers, vegetables, me...


  • Infant CPR

    06/10/2017
    11:00AM — 12:00PM

    Monthly on the second Saturday


  • Saturday Cookie Decorating Days

    06/10/2017
    02:00PM — 04:30PM

    Call us by Friday 605-978-0991 and you can come in and decorate cookies on Saturday! We do cookie...


  • Moonlight Movies

    06/10/2017
    08:30PM

    Bring a blanket or chair, and enjoy a free outdoor movie in the park! Popcorn, candy, soda and w...


  • Children's Free Activities

    06/12/2017
    09:00AM — 04:00PM

    Join us at the Museum of Visual Materials for these free activities. No registration is required ...


  • Latches

    06/12/2017
    06:30PM — 08:00PM

    Breastfeeding takes a village. Nourish your baby in a safe, comfortable place, surrounded by your...



Image title

Image title