Summer snacks: Ideas for healthy, affordable snacks to keep on hand while kids are out of school

When it comes to summer snacks for active children, experts tend to agree on a few points.

* Stick to foods that provide solid nutrition and refreshment, not just empty calories.

* The variety of summer fruits and vegetables creates opportunity to introduce new foods.

* Water is the best hydrator on hot summer days full of outdoor hustle.

Amanda Bruenderman (submitted photo)

"Fruits and vegetables are nature's perfect snack because they offer a variety of vitamins and minerals," says Amanda Bruenderman, registered dietitian and health educator at The Healthy Weigh of Saint Francis Medical Center. "Candy, gummies, roll-ups, chips and the like provide calories from added sugars and fats, without the nutrition," aka "empty calories."

Bruenderman advises parents to "create mindful eaters," and to encourage children to eat at the table and avoid eating while watching television or while at play.

"They might not realize they're full, and might continue eating," she says.

Mary Etta Dunaway, registered dietitian at SoutheastHEALTH, agrees.

"A snack has a beginning and an end. Unlimited grazing and snacking is not a good thing for kids -- eating while at the computer, gaming or watching TV," she says. "Snacks are good, and they have a place, and they're important when kids are running and playing. ... Have good choices available."

Susan McClanahan, administrator at the Cape Girardeau Senior Center and author of the "Recipe Swap" column that appears Sunday in the Southeast Missourian, has advice for parents and caregivers.

"Make snacks count. Plan snacks at a specific time so children know when to expect them. Be sure to work in different food groups, such as whole grains, fruits, dairy and vegetables, if at all possible," McClanahan says. "Capitalize on local, fresh and seasonal when selecting fruits and vegetables."

Mary Etta Dunaway (submitted photo)

Adds Dunaway, "I raised four sons. They ate me out of house and home in the summer. If you don't want them getting into junk food, you just don't buy it. You have on hand cheese, peanut butter, nuts, popcorn." Yogurt, cottage cheese and string cheese are cool and refreshing.

Involving children in the selection and preparation of food also may result in healthier choices.

Bruenderman recommends color-themed visits to the produce department.

"One day it's orange -- select oranges, carrots and squash. The next time it may be purple," she suggests, adding that cutting food into recognizable geometric shapes or using cookie-cutters can add to interest in healthy foods.

One of Dunaway's recommendations? Create "veggie people" to introduce children to new and nutritious tastes: Imagine a cherry-tomato head, a stalk of celery for a body, string-bean legs and mini-carrot arms -- assembled with the aid of toothpicks. Upon disassembly, the veggies become snacks, perhaps with a dip made of Greek yogurt, honey and lemon juice.

Stock photo

Parents tend to believe children, by nature, are picky about food, and, therefore, choices are limited.

"Kids' taste buds change often, and it's important to continue to offer and reintroduce different types of foods. What a child might dislike one year may become a favorite food the next," Breunderman offers.

While frozen grapes make a refreshing, healthful and easy snack, they may not be appropriate for younger children, who have a higher risk for choking. Popcorn raises the same concern.

Popsicles made of fruit, fruit juice and, perhaps, yogurt seem to please all palates and get thumbs-up all around -- whether made in ice-cube trays or reusable plastic Popsicle molds.

"A couple of other no-cook snacks to have on hand are hard-boiled eggs and hummus served with carrot sticks or whole-grain pita triangles," McClanahan says.

Hydration during summer heat is important.

"Thirst can be misinterpreted as hunger," Breunderman says.

The ideal drink is water at and between meals. Fruit drinks that are 100 percent juice are recommended over those with added sugar or soft drinks of any sort.

"Parents should lead by example. If you're making good choices, snacking on fruits and vegetables, they'll follow your lead. And they'll take that into adulthood," Breunderman says.

Try these snack recipes this summer:

__Sweet and Crunchy Apple Snacks__

Submitted by Susan McClanahan

__Ingredients:__

3 Triscuit crackers

1 teaspoons almond butter per cracker, either smooth or crunchy (or your favorite butter: peanut, cashew, sunflower, etc.)

1/2 teaspoon raw, uncooked honey per cracker

1 thin apple slice per cracker

__Directions:__

Smear one Triscuit square with almond butter (or butter spread of choice). Top with one thin apple slice. Drizzle generously with honey. Three squares is the perfect portion size for a filling snack.

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__Peanut Butter Crispy Rice Treats__

Submitted by Susan McClanahan

__Ingredients:__

4 cups crispy rice cereal

1/2 cup chocolate chips

1 cup creamy peanut butter

1 cup brown rice syrup

__Directions:__

Spray 11 x 7 or 9 x 13 pan generously with cooking spray. Spray a large mixing bowl with cooking spray. Pour crispy rice cereal and chocolate chips in, mixing with your hands. Set aside. In a small saucepan, heat peanut butter and brown rice syrup until mixture bubbles. Pour over rice mixture in the bowl. Stir (a silicone spatula keeps the mixture from sticking) well. The chocolate chips will melt into the mixture at this point. Working quickly, spread the mixture into the prepared pan and cool completely before cutting into squares.

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__Fruit and Yogurt Pops__

Submitted by Amanda Breunderman

__Directions:__

1 cup strawberries

1 cup blueberries

1 can peaches (in its own juice, drained)

1 banana

3/4 cup or 6 ounces low-fat or fat-free yogurt

__Directions:__

Wash fruit. Blend in food processor or blender. Pour liquid into popsicle molds. Freeze.

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__Crisp mix__

Submitted by Mary Etta Dunaway

__Ingredients:__

7 cups Crispix cereal

1 cup Cheerios cereal

1 cup pretzels, tiny twist

1 tablespoon reduced fat margarine

4 1/2 teaspoons Worcestershire sauce

2 teaspoons lemon juice

1 1/2 teaspoon seasoned salt

1/2 teaspoon garlic powder

__Directions:__

Spray large baking sheet with nonstick spray. Combine cereals and pretzels in large bowl and mix lightly. Heat margarine until melted. Stir in Worcestershire sauce, lemon juice, seasoned salt and garlic powder. Pour over cereal mixture, tossing lightly to coat. Spoon into baking pan. Bake at 250 degrees for 45 minutes, stirring every 15 minutes.

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__Fit 'n' Fabulous Fruit Dip__

Submitted by Mary Etta Dunaway

__Ingredients:__

4 ounces fat-free cream cheese

8-ounce carton fat-free Cool Whip

1/4 cup Splenda

Any fresh fruit, cut: Pineapple, apples, grapes, strawberries, melon, etc.

__Directions:__

Combine first three ingredients in large bowl. Whip with electric mixer on high until smooth. Refrigerate before serving with fruit.