Smart Snacking for Preschoolers

January 25, 2023 Children

Children snack more today than they did 25 years ago. Many kids now eat three snacks a day, which make up almost one third of daily calories. Children also eat more sweet and salty snacks like chips and candy. Too many kids get most of their snack calories from desserts and sweet drinks.

When you mix poor nutrition at snack time with the fact that preschoolers have small stomachs, you can see how easy it is for them to fall short on nutrition.

For some kids, bad snacking habits also mean they are getting more food than their bodies need.

This doesn’t mean you should stop offering snacks to little ones, you just need to do it the S-M-A-R-T way.

S

SIT DOWN AND FOCUS

Have a regular time and place for snacks. This allows children to focus on food and tune in to their feelings of hunger and fullness.

M

MAKE FOOD GROUPS THE STAR

Use the food groups to make snacks into mini-meals for your child. The goal is for snacks to contain 2-3 of the 5 food groups.
Snack Ideas Dairy Fruits Vegetables Proteins Grains
Few pieces of celery topped with peanut butter and raisins Raisins Celery Peanut butter
English muffin topped with marinara sauce and shredded cheese, toasted Shredded cheese Marinara sauce English muffin
Toast topped with peanut butter and sliced bananas Sliced banana Peanut butter Toast
Yogurt with berries and nuts Low fat yogurt Berries Nuts
Half a sandwich with apple slices Cheese Apple Turkey Bread
Cheese, whole grain crackers and raw carrots with ranch dip Cheese Carrots Crackers

A

AIM FOR PROPER PORTIONS

Offer snacks in preschool-sized portions and if your child is still hungry, they can have more.

Typical Starter Portions To Offer Your Preschooler

½ cup milk

½ cup yogurt

1 ounce cheese

Dairy

½ cup milk or ½ cup yogurt or 1 ounce cheese (1 slice or 1 string cheese)

¼ dried

½ chopped

1 small

Fruits

¼ dried or ½ cup chopped or 1 small

¼ cooked

several pieces raw

Vegetables

¼ cooked or several pieces raw

1 ounce of meat

½ ounce nuts

1 egg

1 Tbsp nut/peanut butter

¼ cup beans

Protein

1 ounce of meat, 1 egg, ¼ cup beans, ½ ounce nuts, 1 Tbsp nut/peanut butter

1 ounce of meat

or

1 egg

or

¼ cup beans

½ ounce nuts

or

1 Tbsp nut/peanut butter

Protein

1 ounce of meat,
1 egg,
¼ cup beans,
½ ounce nuts,
1 Tbsp nut/peanut butter

1 ounce of meat

several pieces raw

¼ cup beans

½ ounce nuts

1 Tbsp nut/peanut butter

Protein

1 ounce of meat,
1 egg,
¼ cup beans,
½ ounce nuts,
1 Tbsp nut/peanut butter

1 slice bread or 1 small tortilla

½ English muffin

1 cup ready-to-eat cereal

½ cup cooked cereal

½ cup rice or pasta

5 whole grain crackers

Grains

1 slice bread or 1 small tortilla,
½ English muffin,
1 cup ready-to-eat cereal,
½ cup cooked cereal,
½ rice or pasta,
5 whole grain crackers

1 slice bread or 1 small tortilla

½ cup cooked cereal

½ English muffin

½ cup rice or pasta

1 cup ready-to-eat cereal

5 whole grain crackers

Grains

1 slice bread or 1 small tortilla, ½ English muffin, 1 cup ready-to-eat cereal, ½ cup cooked cereal, ½ rice or pasta, 5 whole grain crackers

R

RETHINK YOUR DRINKS

If children are allowed to sip unlimited amounts of milk, juice or sweetened drinks throughout the day, their nutrition suffers.

Tips for sipping smart:

  • ✓ Help your child choose water between meals by keeping a cup or bottle of water close by.
  • ✓ Instead of sweet drinks like soda or sweet tea, offer your child only water, lowfat or nonfat milk and 100% juice.
  • ✓ Serve milk or 100% juice only with meals or snacks, not by itself.
  • ✓ Limit juice to 4-6 ounces daily and keep milk to 2 cups (16 oz.) daily.

T

TRY TO FILL NUTRITION GAPS

Snacks are the perfect way to fill nutrient gaps in a child’s diet. For example, if a child doesn’t eat many fruits and vegetables, you could offer him or her a fruit smoothie made with yogurt, banana, strawberries and 100% juice or water. Or if they are low on protein foods, offer half a turkey sandwich or a hard boiled egg with fruit.
Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position