How many snacks should a child have a day? How about high school and college-aged students? We reached out to expert Dr. Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist, North Dakota State University Extension Service, to find out how to better distribute (and pick!) snacks for people of all ages.

Are there any health benefits for snacks?

Dr. Garden-Robinson: “Well-timed snacks can prevent overeating and also can fill nutrition gaps. For example, if you assess your own diet and determine you aren’t eating the recommended 4 ½ cups (or more) of fruits and vegetables, well-chosen snacks can help you meet your needs.  Fruits and vegetables provide vitamins, minerals, fiber and disease-fighting phytochemicals, which are natural plant chemicals.

“Instead of going to the candy vending machine at work, you might find that a handful of grapes mid-morning and carrot sticks with hummus in mid-afternoon quench your appetite. If you are not getting enough whole grains, have whole-grain crackers or popcorn for a quick snack. Perhaps you are not consuming enough calcium, so calcium-rich snacks such as yogurt, cheese or calcium-fortified cereal might fill your calcium needs.”

What are some snacks that should be avoided? Are there any?

Dr. Garden-Robinson: “Sugary and salty snacks sometimes compete for our attention, even when we have the best nutrition intentions. Try to quench your appetite with nutrient-rich foods. If you occasionally choose ‘less-healthful’ snacks that might be high in calories, sodium and/or trans fat, have a small portion. Read and compare the nutrition labels, put one serving (based on what the package says) in a container, and savor your ‘treat’ slowly without distractions. Avoid eating food directly out of the box or package, because people eat more than one serving if eaten directly from the package.“

How many snacks should a child have a day?

Dr. Garden-Robinson: “On average, children need three meals and two or even three small snacks per day.  Children often cannot eat enough at mealtimes to meet their energy needs, so well-timed snacks can help prevent them from becoming overly hungry. However, keep in mind that continual snacking may lead to excess calorie intake that could contribute to overweight or obesity. Many experts suggest keeping snacks in the 100- to 200-calorie range.”

“Snacks are an important part of the day for school-age children, because kids need to fuel their bodies and brains. In addition to meals, children need healthful snacks to enjoy mid-morning at school, another snack right after school and perhaps, a bedtime snack.”

If your child is more active, does that mean that they should have a higher calorie intake?

Dr. Garden-Robinson “Level of physical activity, age and gender are factors that play a role in how many calories that any of us need from childhood throughout adulthood. Children who are more active usually need additional calories, but the increase in calorie needs may not be as much as we may think.  For example, an 8-year-old female who is ‘sedentary’ may need about 1,200 calories, while her ‘moderately active’ peer might need about 1,400 to 1,600 calories and another ‘active’ female peer may need up to 1,800 calories.”

What are some healthy, and easy, snacks that you recommend for families on the go?

Dr. Garden-Robinson: “Parents will want to think about their children’s food likes and dislikes, and also be a role model for healthful eating. Unfortunately, the majority of U.S. children do not meet the daily recommendations for fruits, vegetables or whole grains, so consider foods from these groups as go-to snacks.  Keep in mind potential food allergies and choking hazards as you plan snacks for children, too. Be sure the pieces are the proper size and texture/hardness for children to safely eat.

For example, bananas, apples, grapes, cherry tomatoes and mini-carrots are portable snacks that require minimal preparation. Parents can make their own cereal snack mixes from their child’s favorite whole-grain cereal, dried fruit such as cranberries or raisins and/or nuts, then place in snack-size zipper-top plastic bags. From the dairy group, consider string cheese (low-fat mozzarella) and whole-grain crackers as a protein-rich fun snack with a little crunch. See Make Your Own Snack Mixes and Nutritious After School Snacks for easy snack ideas and recipes.”

For middle schoolers and high schoolers, what should they be consuming? How many calories a day? Should they be eating more or less snacks?
Dr. Garden-Robinson: “Kids in middle school and high school are still growing and need adequate nutrition and an occasional snack to fuel their development. Most nutrition experts suggest three meals and one snack for older children, but that will vary depending on how physically active the teens are and whether they are going through a growth spurt. For example, a 14-year-old sedentary boy may need 2,200 calories while his active counterpart may need 3,200 calories.

“Teenagers often exercise more independence in their food choices, and they may enjoy making their own snacks. Parents should be sure to have healthful snacks and ingredients readily available in their refrigerator, freezer and/or cupboard.  Make the home environment conducive to healthful choices.  For example, have a bowl of bananas on the counter, and sliced melon, strawberries, yogurt, carrots and broccoli florets in the fridge. Have frozen fruit and Greek yogurt available for smoothies, and whole-grain tortillas, shredded cheese and salsa ready to roll and microwave for a quick warm snack. Hummus (made from protein-rich chickpeas) and whole-grain crackers also make a tasty snack.

“Older kids may be more adventuresome eaters, and they may enjoy preparing their own snacks. Be sure that the budding chefs know about kitchen safety, including proper handwashing as well as safe use of a microwave oven, toaster and/or oven. Set rules about what they are allowed and not allowed to do.”

For a college-aged student, what are some snacks that they could keep in their backpack or in their dorm room for on the go that would be easy and healthy?

Dr. Garden-Robinson: “Trail mix with nuts, seeds, dried fruit and whole-grain cereal are excellent appetite-quenching, backpack-friendly, shelf-stable snacks for students on the go. Many students enjoy high-protein ‘granola-type’ bars. College students often are very creative when it comes to food. Most college students have mini-refrigerators or microwave ovens, so having these options available opens up a wide range of possibilities for snacks, including popcorn, Greek yogurt with fruit, hard-cooked eggs and fresh salsa and chips. Even a high-protein beverage, such as chocolate milk, can be considered a snack. (In fact, research has shown chocolate milk to be a good sports-recovery beverage.) Peanut butter or other nut butter on apple slices provide a tasty study break, too!”

When it comes to snacking, there are proven health benefits. Consider calorie and nutrition needs to have a perfect snack at any age. Here are some ideas.

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While the science is mixed, snacking has been found to either control appetite or boost diet quality or contribute to excess calories, fats and added sugars. That is why most agree that the type of snack matters. A study of 233 adults in a worksite wellness program found that total snacking calories and frequency of snacking were unrelated to diet quality or Body Mass Index (BMI). However, the choice of snack foods affected booth. Best Food Facts registered dietitian Sarah Downs talks with us about different healthy snack options.

How many calories should snacks contain?

Sarah Downs, RD: “The ideal amount is 200-300, depending on your activity level and age.”

What does a healthy snack look like?

Sarah Downs, RD: “A healthy snack includes carbohydrates and protein. Carbohydrates to include are fruits, vegetables, whole grains (crackers, popcorn, bread, oatmeal). Protein options are lean deli meats, low-fat dairy products, nuts or nut butter, eggs or beans/legumes.

Be mindful of portion sizes of snacks and think of them more like “mini-meals.” Many people need to eat every 3-4 hours, but pay attention to your hunger cues and what you have already consumed throughout the day when making your snacking decisions. A good rule of thumb is a healthy and balanced snack between breakfast and lunch and one between lunch and dinner. Preparing snacks for the entire week makes it easy to “grab and go.””

What are some healthy snack combinations?

Sarah Downs, RD:

• Whole grain crackers or veggies and hummus
• Cottage cheese with berries on top
• Whole grain toast with avocado and egg on top
• Sliced bananas with nut butter
• Air-popped popcorn with a handful of almonds mixed in
• Here are some additional ideas!

What’s your favorite snack?

Sarah Downs, RD: “I love dipping sliced apples in almond or peanut butter!”

Find additional snacking tips and tricks here.

_{The image “Healthy Snacks” by Kenneth Patrick is licensed under CC BY NC-ND.}

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Carolyn O’Neil, MS, RD:

If your kids need to snack after school to tide them over until dinner – here’s a bit of coaching to pick the healthiest snacks. Choose snack foods rich in calcium, fiber, potassium and vitamin A.

Think of snacks as mini-meals with what I call a “Tasty Snack Trio” including:

• Protein foods (cheese, milk, yogurt, hard-boiled egg, hummus, slice of turkey or ham)
• Whole Grain foods (whole wheat crackers, granola cereal on yogurt, granola bars)
• Garden foods (fruits, vegetables)
  • TIP: always cut up fruit so it’s easier to eat. Apple slices will disappear, while the whole apple may go uneaten.

Pair any snack with a cup of low-fat or fat-free milk and you’ll add eight grams of high-quality protein to your snack break, too.

So how much is enough for a snack? Well, it depends on the age of the child and how active they are. Generally, I like to recommend about 150 calories. As an example, add a handful of grapes or easy-to-peel clementine orange to a granola bar and you’re good to go.

To make choosing healthy snacks accessible and convenient, group crackers, nuts and granola bars in a basket on the kitchen counter. Place ready-to-eat fruit and vegetables, cheese sticks and yogurt in a bowl in the refrigerator. Organizing these mom-approved snacks helps kids win by fueling their bodies with the good nutrition and energy they need. It also helps take the guess work out of eating better.

Noted nutrition expert, award winning food journalist and television personality, Carolyn O’Neil, MS, RD, LD, is a registered dietitian. Carolyn’s refreshing food philosophy and recommendations are captured in this column to help you eat better for life!

_{“Muffin Tin Monday – perfect easy picnic” by Melissa is licensed under CC BY.}

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What’s the reasoning behind these new snacking standards for schools?

These standards align the snack items that will be available with the dietary restrictions already set for the National School Lunch and School Breakfast programs. Currently, there aren’t any rules or guidelines for snack foods sold in schools. This means that there are no limits on the calorie content of what’s offered. That said, some states have rules – for instance, in Florida, elementary schools have rules about when vending machines are available to the kids and what types of sodas or food items are offered.

With the new standards, snack foods are going to be much more nutrient-dense. For elementary and middle schools, the only drinks that will be offered are milk, water and 100 percent juices. Drinks containing caffeine, such as diet sodas, will be available in high schools, but there will be limits on how much sugar they can contain. In addition to focusing on nutrient density, the standards focus on eliminating drink and snack options that are high in sugar. As for salty snacks, sodium levels will be slowly reduced over the next few years. There will be limitations on the fat content, too.

Will these new rules be effective and how do you think students will react to the new snacks?

Actually, schools that are participating in the HealthierUS School Challenge program area already complying with these new standards. There’s an extensive list of snacks and drinks that schools can offer that meet the certification requirements. For instance, ice cream is on the list. It’s reduced fat ice cream, but it’s allowed. There are baked chips, reduced fat cookies and reduced-sugar fruit snacks as well. So, to me, there are plenty of options that will meet the nutrition requirements that can be substituted for less nutrient-dense alternatives that are currently offered.

We’re urging schools to begin offering these new items that will meet the new Smart Snacks standards and they can start gauging which ones sell and which ones don’t. Why wait until next year and having to revamp their entire competitive foods list?

Some are concerned that these new standards will cost local school districts money. What are your thoughts?

There is a worry that schools are going to have reduced sales – especially at the high school level. If they start changing now, I think they can get ahead of the game when these standards take effect in 2014. They can figure out ahead of time which snacks students find acceptable and which ones just will not sell. But kids are very adaptable. Schools might see a brief dip in the amount of money they’re making from the sales of some of these snack items but I think it will even back out over time.

In schools where these standards are already being adhered to, what has been the student reaction?

In my experience, younger kids tend to deal with it a little better. As an example, high school age students tend to get upset if you take away sports drinks. But, I think they will ultimately accept these new snacks standards as well. Another benefit is that I believe the food industry will also respond to the needs of the school districts and offer new items that will meet these standards.

Some students will bring what they want to eat from home, and others will simply leave campus to find the foods they’re used to eating. There’s no way around that. But I think if schools will be proactive and begin experimenting with some of these new items before the standards are mandatory, they can avoid some of the backlash that might accompany sudden implementation of the new rules. I think for most items that don’t meet the new standards, there will be an acceptable substitute that students will accept.

_{“Vending Machine” by Sharon & Nikki McCutcheon is licensed under CC BY.}

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