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Dip It! Back-to-School Snacks

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It is back-to-school time and time to keep plenty of healthy snacks on hand. Kids love dips and the action of dipping foods, so parents might want to include dips along with the snack as a way to get kids to eat good-for-you snacks this school year.

According to a study published by the Journal of the Academy of Nutrition and Dietetics, 70% of kids were found to be bitter-sensitive. This means that bitter foods, such as broccoli and cucumber, can produce an unpleasant taste. When these bitter-sensitive kids were offered a dip with their veggies, they ate 80% more vegetables than kids who weren’t given a dip. Dips can be a great way to combat taste barriers and encourage kids to keep trying vegetables!

When considering dip and dipper after-school snack options, think “whole, real foods.” Whole foods tend to be less processed and have less sodium, sugar or fat. Whole fruit and veggies, dairy foods such as milk, yogurt and cheese, and whole grains such as whole grain cereals, crackers and breads are a good starting point.

Consider serving the following dip and dipper ideas for a fun, healthy after-school snack.

Mix-and-Match to Create the Perfect After-School Snack

  • Applesauce
  • Hummus
  • Low-fat dressings
  • Low-fat pudding
  • Salsa
  • Yogurt (low-fat and Greek)
  • Graham crackers and mini waffles
  • Pita chips
  • Vegetables (carrots, cherry tomatoes, broccoli)
  • Animal crackers and graham sticks
  • Baked tortilla chips and bread sticks
  • Fruit and granola bars

Source: adapted from Academy of Nutrition and Dietetics

Peanut Butter Greek Yogurt Fruit Dip
Serves 8 (about 2 tablespoons each)
Prep time: 5 minutes

All you need:

  • 1 cup Chobani vanilla non-fat Greek yogurt
  • 1 tbsp Hy-Vee creamy peanut butter
  • 2 tbsp Hy-Vee fat-free cream cheese
  • 1 tbsp Hy-Vee honey
  • 1/2 tsp Hy-Vee cinnamon

All you do:

  1. Mix all ingredients in a small bowl until well combined. Serve with fruit. Refrigerate if serving later; refrigerate leftovers.

Nutrition facts per serving: 40 calories, 1g fat, 0g saturated fat, 0g trans fat, 0g cholesterol, 50mg sodium, 4g carbohydrate, 0g fiber, 4g sugar, 4g protein.

Source: adapted from Aisle 7.

Fiesta Ranch Greek Yogurt Dip
Serves 16 (about 1 1/2 tablespoons each)
Prep time: 5 minutes

All you need:

  • 2 (6 oz each) containers Chobani plain non-fat Greek yogurt (about 1 1/3 cups)
  • 1/4 cup Hy-Vee light sour cream
  • 1 (1.1 oz) pkg Hidden Valley Ranch Fiesta Flavor

All you do:

  1. In a medium bowl, mix all ingredients together until well-blended. For best flavor, chill 1 hour before serving.

Nutrition facts per serving: 20 calories, 0g fat, 0g saturated fat, 0g trans fat, 0g cholesterol, 260mg sodium, 2g carbohydrate, 0g fiber, 1g sugar, 2g protein.

Source: Hy-Vee dietitians.

For more information on healthy kids snacks, ask your Hy-Vee dietitian.

The information is not intended as medical advice. Please consult a medical professional for individual advice

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