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Encouraging kids to choose health-centric, produce-focused snacks doesn’t have to be a struggle. We know that eating habits and taste preferences are established early, with the first 1,000 days (pregnancy through age 2) being among the most critical.1 While this timeframe may be important, it’s never too late to form healthy habits. Many experts recommend serving fruits and vegetables, as well as limiting snacks with high salt or added sugar content.1 Here are some tips for success when it comes to encouraging those preferences and behaviors.
Tip 1: Make snacks fun.
Help make fruits and veggies more enticing by serving them in an appealing way, such as fruit-infused ice pops. Slice their favorite berries, then have your kid fill the molds with the sliced fruit and their favorite low-sugar juices. Freeze the molds overnight and enjoy!
Tip 2: Involve your child in the process.
Select produce together at the store, clean at home, and assemble a fun, delectable snack—like this watermelon pizza. Simply cover a watermelon slice with vanilla Greek yogurt, add their favorite fruits on top, and cut into juicy wedges.
Tip 3: Introduce new foods with old favorites.
Too many new flavors and consistencies at once can be overwhelming. To get some larger-than-life fun—and fresh, tasty new foods—in your child’s diet, try cutting sandwiches into their favorite shapes and include green vegetables, berries, and baby carrots.
Have easy, smart snacks handy.
Need a feel-good snack quickly? Here are some ideas that Publix can offer to help you succeed with health goals amid your hectic schedule:
More ideas to chew on.
Model the behavior you want to see in your child.
Remember to speak positively about good food choices while making them yourself. Children love to watch and imitate their parents’ behaviors, so keep this in mind when snacking as well.
Juices shouldn’t replace whole fruits and vegetables.
Experts recommend that children younger than 5 years old should only drink plain water and cow’s milk. Limit 100% juice and try to abstain from drinks with added sugar.1
If at first you don’t succeed, try again!
It can take more than 15 attempts for a child to warm up to a new food.2 Don’t give up!
Remember dried and canned fruit.
Convenience items such as dried and canned fruits and vegetables count toward their daily intake. Just be mindful of added sugars or sodium when selecting these items.
Ask a dietitian.
If you have any questions about preparing smart, simple snacks for your family—like “What are quick, healthy snacks for kids?”—please feel free to email our team of dietitians. Or dig into our article on snacks to curb any craving!
Sources
1Harris, Jennifer L., Maria J. Romo-Palafox, Haley Gershman, Inna Kagan, and Valerie Duffy. Healthy Snacks and Drinks for Toddlers. Edited by Allison C. Sylvetsky. National Library of Medicine. February 17, 2023.
2Feeding a Picky Eater: The Do's and Don'ts. Children's Hospital of Philadelphia. October 30, 2019.