Without a good snack attack plan, it is easy for snacking to become a nibbling marathon and cure for boredom. Snacks won’t cure boredom, but with a good snack attack plan they can take the edge off hunger before meals and be a part of a healthy balanced day.
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Focus on less added sugar at home, school or work
With so much talk about added sugar, lately…do you know how much added sugar is in your snack? The average child eats between 21 and 34 teaspoons of added sugar a day. (reference - one sugar cube is a teaspoon of sugar.) Not all sugar is bad. Natural sugars, found in fresh fruit and milk, are healthy options. These foods not only contain natural sugar, but vitamins and minerals as well. Added sugars contain empty calories, no nutrients, and also can replace other important nutrients in your child’s diet, such as calcium.
How do these snacks stack up?
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soda (1 can) --- about 10 sugar cubes
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Better option – water with a splash of juice for flavor
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sweetened yogurt (1 individual container)--- about 7 sugar cubes
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Better option – plain yogurt with a sprinkle of cinnamon/sugar
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honey roasted peanuts (tube) --- about 1.5 sugar cubes
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Better option – handful of almonds
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sandwich crème cookies (4 cookies) --- about 3.5 sugar cubes
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Better option – graham crackers
When planning for a Snack Attack, make sure you include 2 food groups and enjoy foods that are lower in added sugars and fat.
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Healthy Snacking at Work
Snacks have an important role in a balanced diet. What you choose to snack on could add to healthy choices during the day or not-so-healthy choices. If you are looking to get your office mates on board with healthier options, be sure to visit CIGNA's Mix Six for Healthy Balance Toolkit. There you will find resources for businesses, individuals, and families to help make better eating choices.
Here are ideas to get you started:
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Challenge Workers to “Take a Healthy Snack to Work Day”
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Add Worksite Healthy Snack Options
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Create a Healthy Holiday Snack Idea Resource
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Workshop ideas for healthy afterschool snacks
Kids definitely need refueling after school, which can create a Snack Attack! If you are looking to incorporate fun, healthy eating and movement activities into afterschool programs, see this successful workshop example! Johnson County, Kansas Parks and Recreation District afterschool program directors and Children’s Service Specialists took the Healthy Kids Challenge!
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