By Megan O'Reilly, AFPA Certified Nutritionist and Wellness Consultant
Summer is time for families to hop on their bikes or take a long walk exploring our playgrounds, riverbanks, frisbee golf, community garden, skateboard park, and more.
You know the kids are going to need snacks! When you are out and about in Chilli this summer, where can you quickly stop for a decent healthy snack that your kids will actually eat?
For some of us, the greatest challenge in choosing healthy snacks for our children is the battle between what the kids want and think they deserve versus what we, as parents, know is best for their growing bodies.
Do we allow our children to order whatever they want or do we step in with firm boundaries? Do we cave because it is easier to 'pick your battles?'
Following are some suggestions that blend what our kids want with what we, as parents, can be okay with choosing. The key is to navigate your options.
#1. Dairy Queen
On a hot summer day, Dairy Queen is the #1 snacking place for kids! My nutrition snacking tip for my family at DQ is to order a plain ice cream cone and get the heck out of there. In my experience, children can be completely satisfied with a plain cone... until they see their peers walking out with enticing looking blizzards, drizzled parfaits, and gooey banana splits. The kids' chorus of "That's not fair! Why don't we get that?" is sure to put a damper on the fun summer day. By taking the ice cream somewhere else, parents are removing opportunity for comparison.
Also, to empower yourself with information, consider reading the nutrition facts on some of your children's favorites. For example, you may read that the Royal Oreo Blizzard has a whopping 21 grams of saturated fat, while the Banana Split Blizzard has only 9 grams of saturated fat. While fats are part of a healthy children's diet, excesses of sugar and saturated fat are linked to overweight health risks. I suggest you make sure the occasional DQ treat does not become a staple summer snack; and save the blizzards for a very occasional snack. If the whole little league team is celebrating with blizzards at the end of the season, great. If you are letting your child order a blizzard three or four times a week, you might want to think more about teaching and modeling moderation.
#2. The Little Land of Candy N' More
You might be surprised to learn that the downtown candy shop (1021 N. 2nd Street) is my absolute favorite Chillicothe place for my kids' summer snacking. Navigating through the sugary treats, you can find our favorite 100% kid-approved healthy choice, the V8 V-Fusion Watermelon Raspberry Smoothie. The first ingredient is a fruit and vegetable blend,
which includes juice concentrate from watermelons, raspberries, sweet potatoes, and pineapples. No added colors or sugars make this a feel-good treat for parents as well as children. Owner Joe is always happy to divide the tall serving size into two cups for young children, which makes an inexpensive snack as well.
#3. Gas Stations
Last summer, Casey's gas station was my daughter's #1 Chillicothe snack destination for their 100% real strawberries and cream popsicle. Unfortunately, it was always hit or miss whether it would be in stock. 2017 continues the trend for competing gas stations offering healthy snacks. In fact, health advocate Frank Beard recently blogged a "30-day Gas Station Only Food" diet, and proved you can make nutritious choices in these convenience stores.
When I spoke with Beck's Manager Dee Huber, she confidentially pointed out several nutritious packaged snacks such as pita and hummus combinations, fruit cups, and Sargento's snack packs with nuts, cheese and dried fruits. If you are up for the challenge of navigating the junk food/candy aisles, gas stations can be a good place to teach your kids how to select a healthy snack.
#4. GardenWhat better way to teach children about healthy snacks than growing vegetables? If you don't have a garden at home, community plots are still available for anyone who lives in School District 321. Call Theresa at
Community Needs Agency for more information, (309) 274- 6333, 418 W. Wilmont, close to Castaways.
#5. Pack Your Own
Not a lot of explanation is needed for this, because the reasons for packing your own snacks are obvious and something most parents naturally do. Zumba instructor Sarah Rupiper says whole-wheat goldfish crackers and cashews are her family's go-to snacks when on the go.
If these snack suggestions sound non-plausible and you think your children won't give up their unhealthy snacks, consider one last thought. If we, as parents or grandparents, don't teach our children about making healthy choices, who will? The hardest part of making healthy snacking choices might be setting firm guidelines for your children; but your effort is well worth it.
