Nurse News

Snack tips for parents – 10 tips for healthy snacking

Screen Shot 2016-06-07 at 4.13.25 PM

Snacks can help children get the nutrients needed to grow and maintain a healthy weight. Prepare single-serving snacks for younger children to help them get just enough to satisfy their hunger. Let older kids make their own snacks by keeping healthy foods in the kitchen.

1. Save time by slicing veggies

Store sliced vegetables in the refrigerator and serve with dips like hummus or low-fat dressing. Top half a whole-wheat English muffin with spaghetti sauce, chopped vegetables, and low-fat shredded mozzarella and melt in the microwave.

 

2. Mix it up

For older school-age kids, mix dried fruit in a snack-size bag for a quick trail mix. Blend plain fat-free or low-fat yogurt with 100% fruit juice and frozen peaches for a tasty smoothie.

 

3. Grab a glass of milk

A cup of low-fat or fat-free milk or milk alternative (soy milk) is an easy way to drink a healthy snack.

 

4. Go for great whole grains

Offer whole-wheat breads, popcorn, and whole-oat cereals that are high in fiber and low in added sugars, saturated fat, and sodium.

 

5. Nibble on lean protein

Choose lean protein foods such as low-sodium deli meats, or eggs. Wrap sliced, low-sodium deli turkey or ham around an apple wedge. Store hard-cooked (boiled) eggs in the refrigerator for kids to enjoy any time.

 

6. Keep an eye on size

Snacks shouldn’t replace a meal, so look for ways to help your kids understand how much is enough. Store snack-size bags in the cupboard and use them to control serving sizes.

 

7. Fruits are quick and easy

Fresh, frozen, dried, or canned fruits can be easy “grab-and-go” options that need little preparation. Offer whole fruit and limit the amount of 100% juice served.

 

8. Consider convenience

A single-serving container of low-fat or fat-free yogurt or individually wrapped string cheese can be just enough for an after-school snack.

 

9. Swap out the sugar

Keep healthier foods handy so kids avoid cookies, pastries, or candies between meals. Add seltzer water to a ½ cup of 100% fruit juice instead of offering soda.

 

10. Prepare homemade goodies

For homemade sweets, add dried fruits like apricots or raisons and reduce the amount of sugar. Adjust recipes that include fats like butter or shortening by using unsweetened applesauce or prune puree for half the amount of fat.

 
Resources:
*Centers for Disease Control and Prevention: Healthy weight http://www.cdc.gov/healthyweight/healthy_eating/
*Choose My Plate http://www.choosemyplate.gov/

 
One Minutes Family First Aid #2 – NOSE BLEED
How to treat?

Tell your child to sit down and tilt his/her head forward to allow the blood to drain from the nostrils.
Pinch the soft part of his/her nose for up to 10 min., holding constant pressure.
After 10 min., tell him/her to release the pressure. If the bleeding has not stopped, tell him/her to reapply the pressure.
Once the bleeding has stopped, clean around his/her nose. Advise him/her to rest quietly for a few hours.

When to seek a doctor? 1) If the nosebleed is severe, or if it lasts longer than 30 min., arrange to send to hospital.

Caution: Do not let him/her tip his head back because blood may then run down the throat and induce vomiting.

Meg Kamei
TIS School Nurse