Snacks contribute more than 25% of calories to diets, so they also should supply a quarter of your vitamin and mineral needs. Think of snacks as mini-meals and choose food from fruits, vegetables, whole grains, nonfat milk, and iron-rich sources.

2) Make it simple, accessible, and fast.

3) Taste great.

4) Plan ahead:

A) Bring foods with you. pack baby carrots, low-fat yogurt, string cheese, whole grain crackers, applies, and other healthy foods. Keep a bag of air-popped popcorn in your purse or glove compartment. Pop the popcorn in the daycare’s microwave while you’re gathering up your child’s backpack and lunch box. It’ll be ready for a quick snack by the time you are.

B) Place a bowl of cut up fresh fruit on the table after a meal or while kids are doing their homework. Kids can chow down two or more servings while visiting with you or studying.

C) Have an assortment of nutritious snacks, such as fat-free bean dip and chips, a jug of OJ, fruit and yogurt dip, on the table when the kids get home from school. Or, pack an extra snack of crackers, cheese, fruit, etc. in the lunch box for those kids who are in after-school programs.