Stealth Health Snacks
“It seems like we have a never-ending battle about eating healthy snacks after school and on weekends,” commented a mom of two young children, one of whom is diagnosed with autism. “I try to get them to eat healthy snacks, but they always pick things that are too high in fat, sugar, and salt. I need some ideas.”
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EFFECTIVE STRATEGIES. The first step in winning the “battle for healthy snacks” is to simply make unhealthy snacks unavailable at home. Kids can’t eat food that is not available. Without fanfare, just replace all the sugar and fat laden snacks with healthier choices. It is not fair to tell a kid they can’t have any candy if we keep Hershey’s kisses in a dish on the coffee table. Take all unhealthy foods out of the house.
The second strategic move in the snack war is to be positive and pro-active. Don’t make a big deal in the change of snack choices. These kinds of shifts in eating habits work better if you just begin offering yummy, healthier snacks rather than making dictatorial proclamations like, “We are banning cookies and ice cream and chips from our house” or “Don’t ever let me catch you eating all those sweets and chips. They are not good for you.” Those kinds of statements just add fuel to the fire and increase the cravings for forbidden foods. When it is time for a snack, just say, “Look, everybody. We have watermelon for snacks today. Come and get it!” If your son says, “But I want Oreos,” just say, “You can have watermelon or a bag of animal crackers. Which one do you want?” Don’t give in to whining – that just teaches your kids that they can get what they want if they fuss long and loud enough.
And the final strategy is to offer several choices of really tasty and tempting snacks. Keep five or ten options on hand so the youngsters have choices. And, of course, consider any special dietary restrictions.
1. SPECIAL TREATS. Watermelon, frozen grapes, fruit smoothies, graham crackers with peanut butter and honey, frozen fruit juices in paper cups, fresh baked oatmeal cookies, yogurt covered raisins, frozen yogurt, frozen strawberries, sliced fresh peaches with sugar-free ice cream, or apple slices stewed with cinnamon in a bit of water until soft.
2. CRUNCHIES. Ramen Noodles, popcorn, corn nuts, chex mix, goldfish crackers, animal crackers, mini-pretzels, roasted and unsalted cashews or almonds, crunchy banana chips, dried veggie chips, whole-grain crackers, mini-carrots with dip, apple slices with peanut butter, miniature seasoned rice cakes, and other goodies.
Have fun on this new journey toward healthy snacks for your family. It will pay big dividends for many years in the future. And don’t forget to send me an e-mail with your family’s favorite snacks so we can share with other folks.
NOTE TO LISTENERS AND READERS: I am Cathy Knoll, a board certified music therapist and long-time friend of many folks with autism. At FAQautism.com we are committed to providing free, practical, everyday tips for making life better for people with autism. You can click on a button to send me an email with your thoughts or challenging situations or innovative solutions. Check out our website for a wealth of ideas and a glimpse into the world of autism. www.FAQautism.com
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