“Snacks can provide an important opportunity for growing children and active adolescents to fill in essential nutrient gaps from a missed or uneaten meal,” says Melanie Maletta, RD, CSP, LDN, CNSC, CLC, a pediatric nutrition specialist at UMass Memorial Children’s Medical Center. “Toddlers and preschoolers have erratic appetites which can make it a challenge to meet their nutrient needs with just their meals alone." A fluctuating appetite is normal for toddlers and preschoolers, but this can sometimes mean that snacks may become a larger percentage of their total food intake. School-age kids and adolescents can have busy schedules, with after-school activities, variable lunch periods, and piles of homework, Maletta says. “This can create long spacing between meals or missed meal opportunities entirely, [which makes snacks even more important],” she says. In addition, kids are navigating what feels best to them, in the context of what’s possible for their schedule. Snacks often offer more flexibility regarding portability and variety. A recent study in Maternal & Child Nutrition found that snacks accounted for 28% of children’s total daily energy intake. “Snacks’ contribution to overall eating supports kids’ growth and development,” agrees Jill Castle, MS, RDN, a pediatric dietitian, founder of The Nourished Child and author of “The Smart Mom’s Guide to Healthy Snacking.” That’s why it’s so important to keep different types of tasty and nutritious snacks on hand. Snacks that offer a blend of nutrients, like protein, high-fiber carbohydrates, and plant or nut-based fats are always a good choice. “I also gravitate to whole food items or packaged snacks that are made with wholesome ingredients and contribute a meaningful blend of nutrients," says Castle. It’s also important to keep in mind that no child is going to have exactly the same preferences, and not all feeding suggestions are right for all households. As with anything else, parents should consider what would work best for their child and modify accordingly. While many of these snacks incorporate a fresh component like a fruit or vegetable, there are times when you may need to toss a store-bought packaged snack into your child’s bag. In these cases, Castle recommends going for nutrient-rich options. “One way you can determine this is to glance at the Daily Value (DV),” she says. If a snack has 20% or more DV for a nutrient, it means it’s a good source. Try incorporating these tasty options into your rotation.
