Nutritious Options for Snacks or Meals
Prepared by the Staff of the Salmo Children’s Centre. Ideas for additions to this list are welcome.
Please note: Peanuts or peanut products are not currently allowed at the Salmo Children's Centre.
Please note: Peanuts or peanut products are not currently allowed at the Salmo Children's Centre.
Vegetables
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carrots, celery, green pepper, cucumber, tomato, frozen peas, frozen corn, green salad, caesar salad, greek salad, carrot/raisin salad, cole slaw, salsa, avocado, baby corn cobs
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Fruit
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apples, oranges, bananas, grapes, nectarines, cantaloupe, pears, peaches, watermelon, berries, canned fruit, real fruit leather, raisins, dried fruit, apple sauce.
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Dairy
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cream cheese, cottage cheese, cheddar cheese, cheese sticks, cheese cubes, cheese slices, yogurt shakes, yogurt cups, yogurt tubes, sour cream, milk
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Meat and Alternates
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cubed chicken, cubed ham, tuna spread, hard boiled eggs, tofu, cashews, almonds, shelled sunflower seeds, shelled pumpkin seeds, nut butters, quinoa snacks
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Bread & Grains
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bread, bagels, muffins, oatmeal or other wholesome cookies, cracker, pita bread, granola bars, cheerios, shreddies, crispix, tortilla chips, popcorn, granola
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Combine items from different food groups
for a balanced diet
pizza, sandwiches, salads, pita sandwich, yogurt dip with fruit, cheese and crackers, sour cream dip with veggies or pita,
guacamole with tortilla chips, trail mix, soups
guacamole with tortilla chips, trail mix, soups
Tips for healthy eating
Make food less intimidating. Keep it small. A child’s serving size is ½-1/4 what you would serve yourself.
With new foods introduce 1 tablespoon at a time.
Give lots of healthy choices and let kids decide what they want to eat.
No “clean your plate” rules
Grapes or raisins instead of ‘fun fruits’ or ‘fruit roll ups’
Fruit and dip instead of ‘dunkaroos’
Don’t buy the junk food. Kids can’t eat what you don’t have.
Hit hunger times. Offer fruits and vegetables when kids are most hungry. Suppertime is when young kids are more tired than hungry. Offer fruits and veggies with dip as a pre-dinner snack or when they get home from school.
Is money an issue?
Buying whole foods is much less expensive than packaged foods.
Use containers to divide food into serving sizes to save even more money.
With new foods introduce 1 tablespoon at a time.
Give lots of healthy choices and let kids decide what they want to eat.
No “clean your plate” rules
Grapes or raisins instead of ‘fun fruits’ or ‘fruit roll ups’
Fruit and dip instead of ‘dunkaroos’
Don’t buy the junk food. Kids can’t eat what you don’t have.
Hit hunger times. Offer fruits and vegetables when kids are most hungry. Suppertime is when young kids are more tired than hungry. Offer fruits and veggies with dip as a pre-dinner snack or when they get home from school.
Is money an issue?
Buying whole foods is much less expensive than packaged foods.
Use containers to divide food into serving sizes to save even more money.