University of Illinois Extension

Summer 2004

Family Activities

 

 

Healthy Snacking

Snacks are a way of life for the youth of today so why not make them healthy. By choosing snacks that are low in fat, sugar and sodium for both you and your child you will be healthier. Youth often times do not eat enough at their three meals to satisfy their hunger and provide all of the nutrients they need. Snacks can provide the additional foods they need.

Snack Tips


(Information written by Barbara Farner, Extension Educator, Nutrition & Wellness, taken from the University of Illinois Urban Website)

  • Plan snacks as a part of the day’s food plan.
  • When shopping, let children help pick out fruits, vegetables and cheeses; they will be more interested in eating them.
  • Set aside a “snack spot” in the refrigerator and cupboard; keep it stocked with nutritious ready-to-eat snacks.
  • Offer snacks at regular times, such as midmorning and mid-afternoon. Don’t let children nibble constantly during the day.
  • Avoid high sugar, fatty and salty snacks, such as candy and soda pop.
  • Snacks are a good way to introduce new foods. Include a game or activity to learn about the new food; let the child help fix it.
  • Plan snacks to help meet the suggested number of servings per day from the Food Guide Pyramid: 6 to 11 servings breads, cereal, rice and pasta; 2 to 4 servings fruits; 3 to 5 serving milk, cheese and yogurt; and 2 to 3 servings meat, poultry, fish, eggs, nuts and dry beans.
  • Never offer food as a reward for good behavior.

Healthy Snack Ideas

  • Low-fat Dip for Raw Vegetables
    Mix the following ingredients together for a simple to make low fat dip that tastes great on any raw vegetable
    1-cup low-fat sour cream
    1-cup low-fat yogurt, plain or
    vanilla
    1 oz. Pkg. Dry ranch dressing mix
  • Fresh Fruit
    Cut fruit into bites size pieces and store in serving size containers the refrigerator in that special snack spot.
  • Non-sugar cereal
    Try mixing several whole grain cereals & popcorn together and store in serving size snack bags where your child can reach them during regular snack times.
  • Strawberry Fruit Shake
    1-cup skim milk
    1 cup sliced strawberries
    3 Tbsps. Frozen orange juice concentrate
    ½ tsp. vanilla extract
    Put all ingredients in blender. Cover andblend until smooth. Serve at once. Makes 2 servings. Contains: 90 calories per serving & 3 grams of fat per serving.


Prepared by: Mary Ann Petersen, Unit Educator— 4-H Youth Development, Kendall County

Positive Youth Development through.. 4-H Cloverbuds -- A Physically and Psychologically Safe Environment

The sixth of the eight critical elements of positive youth development is a physically and emotionally safe environment. The premise is that young people will learn better and participate more fully when they feel physically and emotionally safe. This environment encourages honesty, trust, and respect among all youth and adults.

The following are a few suggestions for parents on how to support this concept at home.

  • Watch how you handle anger and frustration. Children need to learn that there's nothing wrong with getting angry as long as it's expressed appropriately. Violence isn't an acceptable option. The things we do and say when we're upset teach children powerful lessons about how to express anger.
  • Avoid saying things you'll regret. It's also important to avoid saying or doing things that cause your children to feel threatened, ridiculed, or intimidated. Most parents get frustrated with their children's behavior at times. It's better to concentrate on what your children have done and why you are upset. Sometimes you may lose your cool and end up saying something you wish you hadn't said. Should that happen, make an apology to your children. They need to hear you admit that you made a mistake and that you are sorry.
  • Talk to your children when you see other people treating one another inappropriately. Television, movies, sports figures, musicians, and politicians often depict behaviors that are rude, abusive, or violent. You may also observe scenarios of people in the grocery store or drivers behind the wheel of an automobile acting inappropriately. Use these kinds of "teachable moments" to point out that while people may be angry or frustrated, there are better ways to express their feelings.

Parents have an important role to play in safeguarding the physical and emotional safety of their children by helping to create more nurturing and less aggressive environments at home, at 4-H Cloverbud group activities, and within the community.

Source: Providing Youth with Opportunities for Emotional Safety. PAAT - Program and Activity Assessment Tool. University of Wisconsin Extension.

Written by: Sheri Seibold, Extension Specialist - 4-H Youth Development; University of Illinois Extension - State 4-H Office

 

 

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