The front

door slams as the kids arrive from school and the

refrigerator door opens.

Milk or

Mountain Dew? Yogurt or Yodels?

Snacks can

either supply the missing nutrients to a child's daily

diet or add some sugary filler. Depending on a child's

schedule, a small meal may be a better option for

after-school eats, according to Ann Ricker, education

specialist with the Fayette County Extension Office. She

suggests a grilled cheese sandwich as a great way to

stave off the after-school hunger pangs and get a dairy

serving as well.

"I

basically encourage my children to eat more fruits, more

vegetables and drink more milk," Ricker said.

"Kids are so active, they burn off the

calories," she added. But few, especially teens, get

the daily amount of calcium required to build strong

bones.

"The

biggest issue with girls is that they don't like milk

products. They may eat cheese and ice cream, but those

products are higher in fat and don't contain the same

level of calcium as a glass of milk. Girls approaching

puberty also have iron levels which may not be as high as

they should. "Keep in mind that snacks help meet

those food requirements," Ricker explained.

While

obesity has become a problem with many young people,

Ricker noted that it's not the amount of food they are

eating, but the types of food.

Children

and teens can get calcium from milk and lesser amounts in

dairy products like yogurt, cheese and ice cream, plus

iron from green vegetables and meats.

So what if

your child would rather starve than crunch on a carrot?

"Disguise them," is Ricker's advice. "When

you're making a casserole, put in some extra

vegetables," she suggested. "Just puree it, or

chop it up real fine." Need more calcium? "Add

a half cup of dry milk to casseroles or baked

products."

Younger

children also can be entertained into eating foods that

are good for them with a little creativity from the cook.

A tiny garnish can go a long way, according to Ricker. By

taking a few raisins, maybe some shredded carrot and a

cherry, a simple fruit or pudding can be transformed into

a smiling face.

Kids, even

at preschool level, can prepare their own snacks with

some adult help. An instant pudding shaken in a lidded

cup, a veggie tray and dip, or a tasty cookie topped by

the child with raisins can be a fun and educational way

to introduce youngsters to good eating habits.

Finally,

don't forget hand washing. "Waterless soap is not a

good substitute for warm water and soap," Ricker

noted, referring to the antibacterial gels on the market.

Ideally,

hands should be washed with soap and water for at least

30 seconds," Ricker said. "Just sing `Happy

Birthday' twice and it will add up to 30 seconds,"

she added.

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