Come visit a Quilt Show at the Extension Office of quilts made by FCS high school students in Mrs. Emily Lane's design class. 

 

 

The goal of the Family & Consumer Sciences Program is to improve the quality of life for individuals and families in Garrard County. We want to help the residents of our county meet new challenges in a changing environment. We focus on our clients' economic and social well-being through programs that help people extend their incomes, improve their health and strengthen their personal and family relationships.

For more information, contact Mary Hixson, County Extension Agent for Family & Consumer Sciences at the Garrard County Extension Office 859-792-3026

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Teach Kids how to Snack

By Mary Hixson, FCS Extension Agent for Garrard County

Back to school time! That means a lot of different things to everybody even people without children! It affects your time, schedule, meals, budget, stress level. And the one thing you know you’re going to hear is, I’m hungry!” You may hear this phrase as soon as your kids walk in the door after school or right before bedtime. Many times, this phrase means your kid wants a snack. Snacking is a good way to stave off cravings until the next meal.  If done correctly, it can even help with weight management.

Children need to eat every three to four hours, particularly if they are going through a growth spurt. This may explain your child’s after-school cravings especially if they did not eat enough during school lunch or have any snacks while at school.  Younger children will want to snack more often because their stomachs are smaller. Younger children should eat three meals a day and two snacks. While older children need to consume three meals a day and one snack for adequate nutrition. If they are very physically active or going through a growth spurt, older children may also need two snacks per day.

 It’s important to remember snacks are not meals and should not be served as meal replacements. Just like during a meal, portion control is important for healthy snacking. Think of the size of snack-size storage bags compared to other sizes of storage bags. Remember, younger children have smaller stomachs, so they will get full on smaller portions than older children. And ‘slow down’. We should be just as mindful of eating when snacking as we should be when eating a meal. That means slowing down and enjoying the experience of eating and being aware of how much you are eating.  

Set aside a designated “snack zone” like a kitchen counter or dining room table for your children to eat their snack. Limiting where they can snack allows you to keep an eye on how much and what they are eating as well as helps you avoid finding crumbs and half-eaten food throughout your house. Do not let them snack while watching television, as this encourages mindless eating.

Have healthy snack options readily available for your children. To help with busy weeks, you can portion out fruits, vegetables, nuts, raisins and other healthy foods in snack-size bags during the weekend. Place healthy snacks at your child’s eye level in the refrigerator where they can easily see them.  Keep fresh fruit like bananas, apples, peaches and mandarin oranges visible on your counter. Placing these foods where children can see them will help your child choose healthy options compared to high-fat, high sugar and empty calorie snacks and drinks. Limit or not have at all those kinds of snacks in the household. Healthy eating habits form at a young age and it is parent’s responsibility to help with those choices. There are all kinds of healthy snack ideas. Contact the Garrard County Extension Office for more information about healthy eating. 859-792-3026.

Source: Heather Norman-Burgdolf, assistant extension professor