Children & Teenagers Healthy Snacks

Eating behaviours evolve during the first years of life; children learn what, when, and how much to eat through direct experiences with food and by observing the eating behaviours of others. In light of the increasing prevalence of overweight and obesity in North America among all age groups, including very young children, an understanding of the factors that influence eating behaviours during childhood is needed to improve the dietary patterns and health status of this age group.

Victoria Middleton

Victoria Middleton

RD
Registered Dietitian
New York City, NY
Yumna Khan

Yumna Khan

RD
Registered Dietitian
Burlington, ON
Margarita deGraaf

Margarita deGraaf

RD
Registered Dietitian
Burlington, ON

Sarah Blunden, P.Dt, CDE, CPT, Professional Dietitian, talks about how to get children involved in making healthy food choices for snacking.

Quiz: Do You Understand The Truth About Fast Food?

Test your knowledge by answering the following questions:

Questions
True
False
1

Saturated fats mainly come from animal products.

Explanation:
Saturated fats mainly come from animal products, such as meat and dairy. Many fast foods are high in saturated and trans fats. Trans fats make food crunchy, but are not healthy for your heart.
2

Eating too much fast food may affect your mental health.

Explanation:
Several studies have found that people who ate diets high in foods such as processed meat, fried food and refined cereals were more likely to experience depression. Those who ate a healthy diet rich in vegetables, fruits and fish experienced fewer symptoms of depression.
3

Silicon dioxide can be found in some fast foods.

Explanation:
Other preservatives you might find in your fast food include silicon dioxide, glycerin, propylene glycol and high fructose corn syrup.
4

If you eat junk food but work out, the exercise cancels out any negative health effects.

Explanation:
If you eat junk foods that are high in empty calories, fat or sugar, it can affect your exercise performance. You may have less energy and a slower metabolism, which can lead to weight gain.
5

Grilled meat is no healthier than fried meat at a fast food restaurant.

Explanation:
Many fast food restaurants offer side dishes that can be healthier, such as baked potatoes, yogurt and salad. If the restaurant offers a grilled meat option, choose that over fried meat.
(Answer all questions to activate)

Sarah Blunden, P.Dt, CDE, CPT, Professional Dietitian, talks about how to eat healthier lunches when eating out during your lunch break at work.

How Screens Can Affect Eating Habits in Teens and Children

Here’s a tip for mindful eating and children. When we eat in front of the TV, play video games, tablets, phones, we’re not paying attention to the food that’s going in. We’re not listening to the body’s signals.

We’re not tasting and chewing and appreciating the food. This will always lead to eating more and not feeling satisfied. And what happens is we actually lose our hunger and satiety cues.

Here’s a tip. Turn off the TV, turn off the video games, turn off the tablet. Eat in an environment with less distractions, in a family setting or in a nature setting. This will help kids develop their hunger cues and their satiety cues to help them for now but also later on in life.

Featured Speaker Smart Food Now 

Presenter: Ms. Sarah Blunden, Registered Dietitian, Ville Saint-Laurent, QC

Local Practitioners: Registered Dietitian

Sarah Blunden, P.Dt, CDE, CPT, Professional Dietitian, talks about how junk food can effect mental health in teenagers.

How to Involve Children When Choosing Healthy Snacks

Another tip for when taking your kids to the grocery store is trying to make them accountable for their choices of snacks, but also helping them and guiding them. This way, when they’re back at home and they’re hungry, you can direct them in saying “Well, these are some of the snacks that you’ve chosen, so let’s figure out what we can make here.”

So in the grocery store, looking at for example, labels and trying to help them identify healthy options, by for example looking at fibre. Looking that the ingredient list isn’t super long. Sticking to the perimeter of the grocery store.

Having them choose fresh options. Having them choose varieties of colours and shapes, and this is helpful too. So when they can see something that looks exciting, by purples and reds and oranges, this can make for fun, exciting snacks as well.

This tip makes them accountable for the snacks that they then have back at home.

Presenter: Ms. Sarah Blunden, Registered Dietitian, Ville Saint-Laurent, QC

Local Practitioners: Registered Dietitian

Sarah Blunden, P.Dt, CDE, CPT, Professional Dietitian, talks about how computer screens and computer devices can affect eating habits in teens and children.

Mental Health Effects of Junk Food In Teenagers

Mindful eating and mental health in teenagers while they’re snacking in front of devices – here’s some tips. So, actually the snack choices that are often made are high in salt or high in sugar.

This becomes addictive to the body, and it can actually alter some of the signals in the brain, and this can lead to obesity, mood swings and then the body craving these foods. When we crave foods and we don’t get what we want, it can alter our mood.

So, trying to make snack choices that are lower in salt, and lower in sugar, will have less of these spikes, which will hopefully in turn have less of an altering effect in the brain, and also help with regulating mood. Local Dietitian.

Presenter: Ms. Sarah Blunden, Registered Dietitian, Ville Saint-Laurent, QC

Local Practitioners: Registered Dietitian

Physiotherapy Now

Physiotherapy Now

QA Chat
Ask us a health question on
diagnosis/treatment options...