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Beat the Snack Attack!

Kid-friendly snacks

Besides apples and raw baby carrots, here are some nutritious options:

If your child needs more fruit, try giving him...
¨ö cup dried raisins, dates, or apricots*
¨ö cup fruit cocktail (packed in fruit juice)**
¨ö cup applesauce (no added sugar)
¨ö cup mashed bananas or berries with low-fat yogurt
1 baked apple
one 8-ounce fruit smoothie

If your child needs more vegetables, try giving him...
¨ö cup sliced sweet peppers, broccoli, or cucumber*
¨ö 1 cup raw snow peas**
¨ö 1 small sweet potato, microwaved
¨÷ cup avocado, sliced or mashed
¨ù cup tomato sauce with ¨ö cup whole-wheat pasta

If your child needs more protein, try giving him...
3 thin turkey slices**
2 to 3 tablespoons of hummus on 1 slice whole-grain bread
2 tablespoons peanut butter (thinly spread) on sliced ¨ö apple**
2 to 3 tablespoons white-bean spread on whole-wheat mini bagel

If your child needs more dairy, try giving him...
one 8-ounce glass of 1 percent milk (or whole for a child under 2)
¨÷ cup low-fat cheddar cheese
1 part-skim mozzarella stick (1 ounce)**
1 cup low-fat fruit yogurt
1 cup milk shake made with low-fat frozen yogurt

If your child needs more whole grains, try giving him...
1 slice whole-wheat toast with a pat of peanut butter or jam
1 slice whole-grain cinnamon toast
1 cup whole-grain cereal (dry) such as Cheerios, Kashi, or Wheat Chex
1 small whole-cornmeal muffin
1 cup whole-grain pretzels*
3 cups air-popped popcorn*

*For kids age 4 and up; **For kids under 4, cut up into pea-sized pieces