Hi Reader,

Summer has a way of making everyone hungry! My own kids come home from camp ready for a snack, which makes this a great time to keep a few simple options on hand.

The good news? Snacks don't have to be perfect to support your child's health.

You've probably heard a lot about ultra-processed foods lately. A recent study found that children with the highest intake of ultra-processed foods tended to eat more added sugar and saturated fat and less protein. But that doesn't mean we need to fear every packaged snack or aim for perfection.

I like to follow the 90-10 rule:

• About 90% of what we eat comes from whole or minimally processed foods.
• The other 10% leaves room for convenience foods and favorite treats.

The biggest concern isn't enjoying a cupcake at a birthday party. It's when ultra-processed foods crowd out nourishing foods most of the time. In fact, if your child is having that birthday cupcake, try pairing it with a source of protein or fiber (like cheese, yogurt, or baby carrots) to help keep them satisfied and support steadier energy.

For after-camp snacks, I like to keep things simple by using this formula:

A balanced snack = A Carbohydrate Source + A Protein Source

Pairing these two components helps provide lasting energy and keeps kids feeling satisfied until their next meal.

Some easy combinations include:

• Apple slices + nut butter
• Greek yogurt + berries and granola
• Hummus + whole grain crackers and/or veggie sticks
• Cheese + whole grain crackers
• Cottage cheese + fruit

For busy summer days, it can also be helpful to keep some convenient options on hand:

• Roasted edamame
• Chickpea puffs
• Roasted chickpeas
• Seaweed snacks
• Granola bars
• Popcorn snacks
• Chicken meat sticks

Need more ideas? Check out our blog post, How to Build a Healthy Snack for Your Child, where you'll find more easy snack combinations.

If you would like extra guidance with summer snacking, picky eating, or feeding your family, we're here to help. We'd love to support you this summer with a personalized nutrition plan that works for your family.

Wishing you a fun, flexible, and well-nourished rest of the summer!

Talk soon!

Beth Conlon, PhD, RDN

Owner & Founder | From the Start Nutrition, LLC​

​www.fromthestartnutrition.com​

p.s...

We offer convenient & affordable virtual nutrition counseling for children, teens, and adults (insurances accepted). Learn more & schedule an appointment!​