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Feature Articles: Food, Fitness and Children


Fun Snacks for Kids of Any Age    

Janet Hackert, Regional Nutrition and Health Education Specialist and Connie Mowrer, Nutrition Program Associate, University of Missouri Extension



There are lots of easy and nutritious snacks for kids that are also delicious and fun to make and eat, no matter what age we are. Kids that are involved in making their snacks, or growing or selecting their snacks are more likely to want to eat them. Here are some easy recipes for snacks kids can help with that include veggies, fruits and milk.


Be sure to wash hands with soap and warm water, scrubbing for 20 seconds (about as long as it takes to sing the ABC’s), before handling or eating food.

Dino Dip
1 cup low-fat or fat-free plain yogurt
1 cup low-fat sour cream
1 package dry ranch dressing mix


  • Mix all ingredients together in a bowl.
  • Give each child a dollop to avoid “double dipping.”
  • Serve with some old standbys, like baby carrots or broccoli ‘trees,’ or try something new from the store, farmers market or garden, like kohlrabi, raw beets or grape tomatoes.

Fruit Smoothie
1 cup orange juice or pineapple juice
1 cup plain yogurt
1 frozen banana
1 cup favorite frozen fruit (strawberries, raspberries, peaches are good)
Sugar or honey to sweeten, depending on fruit’s tartness


  • Blend in a blender or food processor until all ingredients are smooth.
  • Pour in a glass or eat with a spoon.

Ice Cream in a Bag
2% chocolate milk (can also use whole white milk with fruit or syrup)
Snack sized zip lock bag
Quart sized freezer zip lock bag
Rock salt


  • Pour cup milk into snack bag.
  • Close tightly.
  • Put 2-3 cups of ice into the quart sized freezer bag.
    Sprinkle a little rock salt on the ice.
  • Slip the closed baggie of milk into the bag with the ice.
    Close tightly.
  • Shake vigorously until the milk is frozen, being careful not to break either bag.
  • Remove the small bag with the ice cream.
  • You’ll want to wipe the salty water from the outside of the bag and the baggie seal so your ice cream won’t taste salty.
  • Unzip the ice cream baggie, insert spoon and eat.
    **An added bonus - no dishes



Last update: Tuesday, May 05, 2009








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