VIDEO: Snacks for Young Kids
Summary:
Kids between 15 or 16 months and 5 or 6 years old don’t need snacks!
Why are parents so convinced that their kids need snacks?
A true belief that kids will not grow properly without more food. Parents assume that offering food more often will lead to a higher consumption of food. When in reality what this often leads to is a high consumption of foods that are low in true nutrition (vitamins, minerals, fat, protein, fiber), but a low consumption of nutrient-dense foods like meat, vegetables, fruit and whole grains. The kids fill up on highly palatable but less nutrient-dense snack foods and then decline to eat at meals when more nutrient dense foods are served. I believe this phenomenon of parents stressing about their child’s consumption stems from an overemphasis on growth charts and the plethora of foods marketed as kid’s snacks.
Snacks take up time, are enjoyed by all, and can make the day seem to run more smoothly. I get this, spending a whole day with kids can feel like an eternity, and snacks help break the day up in a pleasant way. But a common scenario tends to ensue: the day is dragging, everyone is getting bored and squirrely, and tantrum is starting…suggest a snack! Problem solved. Or is it? You just taught your kid to use food to deal with their emotions. That’s a pattern that is HARD to break and at the root of a lot of health problems down the road.
How to quit the snacks?
Start when life is good. No major changes afoot, kids are in a good place developmentally, not going through any terrible phases. Then just cut them. When they ask, say sorry, no food is available right now, but we’re having xyz for lunch. Consider making your meals extra kid friendly for a few weeks so they can get excited about them. You can even make their favorite snack foods part of the meals, and for older preschoolers you can have them help plan the menu. Other than that, just keep busy! Get outside, go to the park, plan a play date. Avoid the desire to eat out of boredom by avoiding boredom, at least for a week or two.
Get ready to reap the benefits.
Seriously, give it a go for two weeks, and be prepared to see kids that are more interested in your meal-time food than you have ever seen before.
Look for an improvement in bowel patterns and sleep! Eating on a set meal pattern can help with both!
A few notes:
Milk counts as a snack! So skip it! You can serve milk at meals, if desired, but not between.
If your kids go to a daycare or preschool with snacks, you can still pivot to a snack-free pattern on the weekends. If you get to provide the snacks at school, opt for foods that are mostly carbs like fruit, whole grain crackers or popcorn. Without much fat or protein, they will be more likely to eat dinner when they get home.
This advice is geared towards toddlers and preschoolers. Older kids that are involved in intense sports and activities or going through a growth spurt may require a snack or fourth meal. That’s a whole separate topic!