Growing children often need a snack to get them through the day, especially between their school’s designated lunchtime and dinner time at home. When parents hear the word “snack,” they often think of foods high in fat or sugar, but this doesn’t have to be the case. A snack can be a way to fit in another serving of fruit, vegetables, whole grains and some healthy protein. The key to snacking right is planning and portion control.

Here are some yummy (and healthy!) ideas for your child:

• ½ natural peanut butter sandwich on whole wheat bread and 1 cup of low-fat milk
• 4 whole grain crackers, a small orange and a piece of (light) string cheese
• ½ turkey sandwich on whole grain bread with mustard and 1 cup of low-fat milk
• 6 oz. of light yogurt and ½ cup of crunchy whole-grain cereal
• A medium banana with 1 tablespoon of natural peanut butter
• ¼ cup of dried fruit and ½ cup of mixed nuts
• ¾ cup of whole-grain cereal, ¼ cup of blueberries and 1 cup of low-fat milk
• ¼ cup of cottage cheese mixed in ¾ cup of mixed berries
• 3 cups of (light) popcorn
• 4 whole grain crackers, fresh vegetables cut up (celery, carrots, red, green and yellow peppers) and 1/3 cup of hummus
• An apple and 1 tablespoon of natural peanut butter

Denise Bennett is a certified diabetes educator at Piedmont Fayette Hospital with a background in nutrition. A registered dietitian, Bennett shares tips, recipes and more to help others live a healthy lifestyle. She has lived in Fayette County for over eight years and has been a licensed dietitian in Georgia for 26 years.

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