There’s been a lot of news recently about the growing snack habits of kids – and most of it is negative. A recent study published in Health Affairs found that snacking in U.S. children has not only increased from 1989 to 2006 but accounts for more than 27% of total calories (up to 3 snacks per day).
Now, this wouldn’t be so bad if kids were snacking on a variety of food. Instead, snacks mainly consist of salty snacks, candy, desserts, and sweetened beverages.
So recent news stories have added snacking to the long list of childhood obesity culprits. But I would hate to see parents make unnecessary changes because all types of snacking have been lumped into one negative stereotype.
So let’s look into what type of snacking is good for kids (and not so good).
Bad Snacking
When my daughter starting eating finger foods before turning one, I remember the afternoon snack fests. All the moms in my playgroup would bring a variety of snack foods – goldfish, crackers, pretzels, and animal crackers (me too). Many of the kids would carry the little snack container and feast away. I didn’t think much about it until my daughter started to refuse dinner.
Bad snacking almost always consists mainly of “snack” type foods. While I have no problem with kids eating these foods some of the time, they fail as good snacks for two good reasons. First, they do a poor job of filling little bellies up for long. And second, they don’t help fill kids’ nutrition gaps, which is an important role of snacks.
The bad type of snacking also follows the “grazing model” of eating. This is where children get snacks in a bowl where they can just pick at it as they wish. For older children, the equivalent would be letting them go freely into the pantry and picking out snacks anytime they want. (For more on this, see 5 Reasons Moms Should Rethink Food Handouts.)
Both of these snack habits, eating mainly snack-type foods and grazing, fail to help children manage their hunger. They never really fill up, and never really get hungry, so they are more likely to get more, or less, food than they need.
Good Snacking
So after making the realization with my daughter early on, I made some changes to her snack habits. Like her main meals, I began serving her snacks in her highchair. When we were on the go I tried my best to stop, sit somewhere, and enjoy the food without distraction. Of course, at parties and play dates we would both graze, but that was more the exception than the rule.
So good snacking is the opposite of bad snacking. There is a structure to it. That means eating at the table or some designated place. There is timing to it. Trying to get it right between meals so hunger is managed nicely. And there is nutrition to it. Make nutritious and tasty snacks that fill kids up.
In her books, Ellyn Satter calls snacks “mini-meals” which is how I’ve come to think of them. That means they consist of a couple of different food groups with a combination of protein, carbohydrates, and fat. This might be whole wheat crackers and a cheese stick or apple slices with peanut butter or carrots with hummus or yogurt with almond slices. (For more on this, see Top Ten Nutritious Snack Combination for Kids.)
But other, less oftentimes, it is goldfish, animal crackers or some snacky type of food. For example, once a week I plan my daughter’s midmorning or afternoon snack with a trip to the grocery store where she gets a free cookie (she calls it the “cookie store,” thanks Vons!).
And research suggests that more frequent eating occasions can be better for children. A recent review published in Critical Reviews in Food Science and Nutrition reveals that infrequent meals and snacks (including skipping meals) are associated with excess weight in children.
How to break bad habits
A recent article in the New York Times discussed how snacking in school-aged children has gotten out of hand. With all the activities kids have these days, parents are equipped with snack foods that can be consumed by kids in a moment’s notice. Some parents quoted in the article say they aren’t sure how to stop bad habits like the afternoon trip to the vending machine.
I think it’s important to talk to kids about their snack habits and what you plan to do about them. Tell them you want to better plan their snacks so they are timed around the main meals. Tell them you want more nutritious eating but will be sure to still include their favorites.
But more than anything, let them know that you are in charge of what is served at mealtime. They may not like it at first, but once they know you are serious they will accept it.
So what are your kids’ snacking habits? Having any challenges? Are snacks away from home a major problem?
Help your child snack well at every age and stage by checking out Maryann’s book, Fearless Feeding: How to Raise Healthy Eaters From High Chair to High School
I just discovered your excellent blog! I’m diving into the archives with special interest in your section on meal planning. Thanks so much for this resource.
My six year olds are sitting here eating breakfast and quick poll revealed their favorite snacks are: apples, pears and edamame, fiber fruit bars (Trader Joe’s), turkey jerkey, dried mango and….Girl Scout cookies!
I like thinking of snacks as mini-meals. Then it doesn’t put so much pressure on eating dinner…hey if they don’t love the mahi-mahi, at least you know they had something else healthy for a late afternoon snack.
Thanks Trish! I totally agree. Knowing your kids get well balanced mini-meals takes the pressure off what they eat at other meal times. I have found my 3-year old daughter gets enough to eat with frequent meals throughout the day. She doesn’t eat much at dinner but she never complains of hunger before bed so I’m not worried.
I definitely agree that many children are snacking all day then surprise, surprise, their parents complain they are picky eaters at mealtimes. Snack time is a set part of the schedule in our house. Morning snack is right before we leave the house for our morning activity and afternoon snack is directly after nap, before we do anything in the afternoon. That way I know they are not hungry when we are out and about. I like them to build up an appetite for their meals. I am ok with them feeling hungry, as long as I know they got their snack. What really irks me is when all the other moms have snacks galore and my kiddos are offered them (how can I say no?) and then get full before dinner. This doesn’t matter so much with my son who eats like a horse, but with my daughter it can mean she doesn’t want her dinner. I have to take great care that she feels hunger before her meals so she has the desire to eat. A bowlful of goldfish crackers while harmless enough, will mean she won’t eat her carefully planned dinner! With her, a good snack is also an important chance to add some other nutrient to her teeny tiny food consumption.
Cecily, we are on the same schedule over here. Snack before heading out. I no longer arm myself with tons of snacks although I usually carry a banana or something in my purse just in case. I agree that it’s hard when the snacks are everywhere you go. Sometimes I let this go but I often will tell Anna no eating after 4pm so she has an appetite for dinner. I have the feeling David will eat more when he’s her age because he already eats as much as an adult does! Is it just boys or what?
I’m amazed by today’s use of the word, “snack” and its association to refined, starchy foods. In the case of school lunch, our town’s food service vendor sells “snacks” a la carte. And those so -called snacks — which they consider healthy because they are low fat — provide very little nutrition. Though I don’t object to an occasional snack of baked tortilla chips, what I do object to, in the case of school lunch, is the fact that kids eat the chips along with their pizza and chocolate milk lunch .. and nothing more. So before you know it, it’s 3pm and the student hasn’t consumed a single fruit or veggie during the day.
I’d love to see a move away from refined, starchy “snacks” and a new direction toward fruits, veggies, lean protein foods and whole grains.
I totally agree with this. I’m guilty of letting my son open the pantry and snack whenever he wants (healthy snacks, of course). We do bring snacks when we go out for a longer period of time so we’re not caught having to go to the deli and buy something unhealthy.
As you can probably tell by my websites name, I’m a big believer in snacking. But I totally agree with your post, all too often parents resort to processed, empty calorie snacks like crackers and cookies because they’re individually packaged and convenient. But snacks are a great place to fill in gaps in the food groups. We do a lot of fruit or veggie snacks because it can be hard to hit that 5+ a day target with only 3 meals. That’s especially relevant with kids, who have small stomachs and thus can’t eat a huge meals like an adult can (though we probably shouldn’t!)
Thanks!