Dietitian-Recommended Healthy Valentines Snacks - UnityPoint Health

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6 Easy Options for Better Valentine's Day Treats

A little boy cuts out a valentine for his friend.

Do you need quick, healthy valentines snacks for classroom treats? Pediatric Dietitian Emma Rueth, UnityPoint Health, gives us her top six picks of store-bought, pre-packaged, non-nut food options for on-the-go families. Here is her list of valentines treats for kids that’ll make parents feel more at ease about what their children are chowing down.   

Healthy Valentines Snacks

  1. Popcorn. Popcorn is a whole grain and naturally gluten free. While being gluten free isn’t necessarily healthier, it’s important for children with gluten allergies. Rueth suggests BoomChickaPop because it comes in many fun, interesting flavors.
  2. Hershey’s Kisses. Dark or milk chocolate could be a good choice for Valentine’s Day. These are on-theme and come in the perfect size for portion-control size. The serving size is seven Kisses, but Rueth recommends offering each child two to three kisses instead of the full serving.
  3. belVita Bites (chocolate or mixed berry). Rueth likes belVita Bites because they are cute, little cookies in a perfectly portioned bag. At 230 calories per bag, the treats are a nutrient dense snack, providing fiber and protein from whole grains.
  4. Enjoy Life, Soft-Baked Minis. These cookies come in a variety of flavors and are completely allergy-friendly. The treats are made with brown rice flour and some natural, fruit sweeteners. While these cookies may be slightly more nutrient-rich than some other standard, store-bought cookies, they are still a treat. Rueth say that’s why it’s great they come in single-serve bags.
  5. Candies with natural flavors. Some candies are colored with naturally-derived pigments from fruits and vegetables, instead of the conventional artificial food colorings. Candies with natural flavors are a great option for parents worried about artificial food dyes. While these natural dyes may offer a small amount of antioxidants, it is important to remember that these “natural” candies are still candy, and the first ingredient listed is sweeteners. If you aren’t worried about artificial colors, it might be worth buying the regular Valentine’s Day candy, simply from a cost perspective.
  6. Non-edible gifts. It’s always a good option to choose non-edible options, when possible. Most kids love fun pencils, eraser and straws just as much as a sugary food options.

Valentines Snacks to Avoid

The only candy Rueth would classify as the worst option is anything with trans fat (partially hydrogenated oil). Rueth says trans fat won’t be an issue soon, because the U.S. Food and Drug Administration (FDA)  is requiring manufacturers to remove added trans fat from foods by June 2018. The change is occurring because trans fats increase the risk of heart disease and type 2 diabetes.

Rueth says there are currently several candies with hydrogenated oil, like 3 Muskateers, Whoppers, Rolos and some peanut-flavored candies. However, that won’t be the case by the end of the year.

Teaching Moderation

Rueth says she would only recommend giving your children a limit on Valentine’s Day treats after the holiday, itself. You can do this by offering your child two to three small pieces of candy as a daily “budget” and allow them to choose when they eat their treats. She says it’s OK if they eat it all at breakfast, just make sure to have a healthy breakfast to go with the candy.

“There is evidence to suggest children who have regular access to sweet treats are more likely to eat them in moderation. Threat deprivation can lead to eating when not hungry, begging, whining and even sneaking treats, which can later cause an association of treats with guilt,” Rueth says.

Fruit as a Classroom Treat

Fruit is the best option for a treat because it fills the sweet category while providing a healthy source of fiber and vitamins, minerals and antioxidants. Rueth says fruit is also naturally pretty low in calories, which means you can have larger portions.

“Two Hershey’s Kisses has about as many calories as one cup of whole strawberries. Any red or pink fruits could go well with the Valentine’s Day theme. Strawberries even kind of look like hearts,” Rueth says.

Rueth says, at home or in the classroom, you can have fun with fruit! One idea is to cut shapes out of watermelon or cantaloupe for Valentine’s Day or other theme days during the year.

Healthy Valentines Snack Recipe

If you’re looking for a family fun recipe to make for a healthy valentines snack or dessert, Rueth suggests these dark chocolate pretzel clusters from fellow registered dietitian Ellie Krieger.

“You can even add other ingredients of your choice, like dried fruit, crushed peppermint stick, or nuts and seeds. Using dark chocolate (70% or more cacoa) means you get more antioxidants. If dark chocolate is too bitter for you or your little chefs, try making these clusters with half milk chocolate and half dark chocolate. Also, get festive by topping the dessert with pink, white and red sprinkles,” Rueth says.

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