Success with Snacks!

Eating healthy can seem really hard. Feeding kids healthfully can seem even harder. And snacks are a big part of the deal when it comes to kids.


Here's three top tips for being a Success with Snacks:

  • Remember that packaging is designed to make you think something is good for you and the very fact that it is in a package should raise a red flag.
  • Don't look at fat, calories or protein when assessing a food. Rather, LOOK AT THE INGREDIENT LIST!!
  • Think outside of "snack"foods and look for items to compose a mini meal that will have better nourishment and better staying power!


Let's look at an example to help you better understand how to have Success with Snacks...


I see lots of well-meaning parents feeding these "cookies" to their kids. Check out the ingredient list:

INGREDIENTS: Organic Oat Blend (Organic Rolled Oats, Organic Oat Flour, Organic Oat Fiber), Organic Tapioca Syrup, Organic Chocolate Chips (Organic Dried Cane Syrup, Organic Unsweetened Chocolate, Organic Cocoa Butter, Organic Soy Lecithin, Organic Vanilla Extract), Organic Cane Syrup, Organic Fig Paste, Organic Cocoa, Organic Soy Butter (Organic Roasted Soybeans, Organic Soybean Oil, Salt), Natural Flavors, Organic Milled Flaxseed, Organic Sunflower Oil, Sea Salt, Baking Soda. VITAMINS & MINERALS: Calcium Carbonate, Dicalcium Phosphate, Ascorbic Acid (Vit. C), Ferric Orthophosphate (Iron), Zinc Oxide, Niacinamide (Vit. B3), Beta Carotene (Vit. A), Thiamine Mononitrate (Vit. B1), Riboflavin (Vit. B2), Pyridoxine Hydrochloride (Vit. B6), Folic Acid (Vit. B9), Cyanocobalamin (Vit. B12). ALLERGEN STATEMENT: Contains soy. May contain traces of milk, peanuts, wheat, and tree nuts.

So what's wrong here?

  • Sugar is broken into 5 different "types" so that it is not required to be listed first. ALL ingredients must be listed in order from greatest to smallest. So, manufacturers use multiple sugar types to make it seem better
  • Processed soy is on there at least 3-4 times
  • All those added vitamins and minerals? They are in the cheapest forms available, not even absorbable by the body.

Beta Carotene: Can't even be turned into the active form of Vitamin A in children or those with thyroid dysfunction.

Cyanocobalamin (B12) and Folic Acid (B9): You need those in the forms Methylcobalamin and L-5-methyltetrahydrofolate for usage by

the body. As a matter of fact, if you have issues with methylation, these less available forms of the nutrient can do more harm than good!

and those are just a few examples of where this snack falls short!


Here's an example of how we have Success with Snacks at the Haka House.

I put several options on a plate and set the plate on his table in the area we are working. Colt is free to choose from the options and I know that whether he eats some of it or all of it, he's getting nourished. I try to make sure there is always protein and fat to make the snack stick to his ribs and give him that slow burning fuel, rather than a big insulin spike.


Almond butter- read the ingredients!! This is the one we sell at Haka

Boiled egg with a sprinkle of Himalayan salt

Some carrot sticks

A couple gluten free seed crackers- these aren't perfect on the ingredient list but pretty damn close

A few chocolate chips- we use the EnjoyLife! Brand or sometimes a square of Lindt 90% dark chocolate might be on the plate.