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The Healthy Family Meals Newsletter, Issue #112 Snacking Tips for Christmas Holidays
December 22, 2008

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

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Kindy's Musings....

Now every week, as your family dietitian, I will be scoping out the most relevant research and news that you can use to help your family make healthy nutrition and wellness choices.


...about the food industry we shop in as parents and educators...and family nutrition and health issues today.

Christine Palumbo, registered dietitian and writer for the Chicago Parent believes that after-school snacks can provide essential nutrients for your children.

In her Good Sense Eating monthly column, she explains more and interviews "Your Family Dietitian" about, Snacking To Satisfy Hunger & Health.

What to look for:

Protein and fiber-rich snacks will keep your children satisfied longer, according to dietitian Kindy Peaslee, RD. Protein provides satiety and fiber adds bulk and texture, both important for a satisfying snack.

Peaslee, who has a recipe Web site for parents at, recommends smart snacking. Researchers have found that when kids are forbidden to eat snacks, snacking becomes more desirable. So have a snack plan for your family that will help children maintain energy and control cravings. Itís just a matter of learning how smart snacking works.

We often think only of food snacks. Drinkable beverage snacks can add many missing nutrients to your childís diet. For example, if your child needs more dairy try giving a glass of low-fat milk or make a fruit smoothie that you can share.

Going overboard?

Highly processed foods, foods that are fried, sugary foods and drinks, even 100 calorie packs, are best left to once-in-a-while snacks. But donít make the mistake of creating a snack monster by banishing all the so-called junk in the house to avoid temptations. Banning all sweet and salty indulgences can actually backfire by making them all the more desirable when kids are away from home or out with friends. Consider allowing some "goodies" in the home, but put limits on the amount and where theyíre eaten (at the table, not in front of the TV or computer screen).

Parents can serve as positive role models for children and adolescents by improving their own eating and physical activity habits, including snack time. By keeping your refrigerator and cupboards stocked with tasty, healthful choices, it will be easy for you and your children to grab satisfying snacks that provide essential nutrients.


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Read the latest food trends and happenings with the links below:





Healthful Fruit & Nut Mix

Prep: 5 min.

Yield: Makes about 4 1/2 cups

Ingredients and Preparation

Combine 1 (9.5-oz.) container mixed nuts, 1 (6-oz.) container smoked almonds, 1 cup quartered dried apricots, and 3/4 cup dried cranberries in a large bowl. Store in an airtight container.


What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2008

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
Also, if you wish to post this newsletter to a newsgroup or electronic discussion group, you may do so if you preserve the copyright and subscription information.

Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2008,

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