Eat This, Not That: Snack Edition

In today’s world, it can be difficult to know what food you can and can’t trust.  Navigating what’s healthy for your child can be a major challenge when trying to understand the ins and outs of food labels. Take a look at a few common misconceptions about popular snack foods and some healthy alternatives your child will love instead!#1: YogurtThough neon-colored yogurt in bright, kid-friendly packaging attracts young snackers, it’s loaded with sugar and high-fructose corn syrup, as well as additives and preservatives that your little ones definitely don’t need. Instead:Try organic or Greek yogurt (ideally, plain or vanilla) and mix in your own fruit or granola! Sneaking the right nutrients into your child’s diet can be tricky — especially if he’s a picky eater — so you could also try this yogurt smoothie recipe for an easy, delicious breakfast.#2: Granola BarsWhile a snack that combines nuts, oats, seeds, and dried fruit might seem like a smart choice, the prepackaged bars found in stores are often filled with chocolate, candy, and other forms of excess sugar and fat. Instead:Try this homemade granola with just 5 ingredients:

• 6 cups of dry oats

• ¼ cup brown sugar

• ½ cup coconut oil

• ⅓ cup honey

• 2 tsp vanilla extract

• Optional: Add in your favorite dried fruit or seeds.

Directions:

1. Mix rolled oats and brown sugar together.

2. Whisk together the oil, honey, and vanilla.

3. Pour the liquid mixture over the dry mixture and stir to coat thoroughly.

4. At this point, add in optional ingredients, like seeds or nuts.

5. Spray a baking sheet, spread ingredients, and bake at 350 degrees for 30 minutes.

6. Stir every 5 minutes to guarantee even baking.

7. Add in dried fruit (if applicable) when done baking.

8. Store in airtight container.

#3: LunchablesThanks to mass marketing and commercials targeted to children, these prepackaged lunch combos seem convenient and kid-friendly. What you may not know is that they contain massive amounts of salt, fat, and preservatives. Instead:Try packing your own! Here’s what you’ll need:

• Compartmentalized container

• Fresh fruit and veggies

• 1-2 cheese sticks, diced or sliced cheese

• 2 slices of ham, rolled and cut into sections

• Handful of crackers

#4: Juice DrinksFrom juice boxes to lemonade, iced tea to sports drinks, the drinks your child craves for are often loaded with empty calories, extra sugar, and almost no nutritional value. If your child wants juice in the house, be sure to look for a bottle labeled “100% fruit juice,” and limit him to drinking only 4 oz per day. Instead:If you want to try swapping out juices completely, a better alternative is to give your child fresh fruits like kiwi, oranges, strawberries, apples, and vegetables like bell peppers and tomatoes.At Polk County Catholic schools,we foster an atmosphere of care and an environment of high expectations and effective discipline. To learn more about what makes us different, contact us at 407-246-4800.