But whether it’s a long cross country trip in the car, boarding a plane or a day at the pool, soon you will hear tummies rumbling. Snack time! Snacks are meant to fill empty tummies just a little bit so they can make it to their next meal. But, what is a “healthy” snack?

Snacks should be less than 200 calories unless otherwise stated by your doctor or dietitian. They’re small, so make them count! When you pull over at the convenience store, look for nutrition-packed foods that have protein, fiber, and vitamins. This helps keep everyone happy on the road until dinner time, and gives your child nutrients they need to grow.

With all of the snack options out there, it can get confusing! So here is a short list of unhealthy and healthy snacks.

Unhealthy snacks:

1.Snack Cakes or Cookies

Despite their name, “snack” cakes and cookies are desserts, not snacks. These provide “empty” calories from sugar, meaning they provide energy but very little nutrition.

2.Candy or Candy Bars

Don’t be fooled by commercials! Eating a candy bar doesn’t help fill your child’s tummy. The high sugar from these items can make some kids feel sick if they’re eaten on an empty stomach.

3.Ramen Noodles

This includes Cup ‘o Noodles as well. One package of ramen noodles contains two servings, enough calories for a meal, and a day’s worth of salt. Yikes!

4.Chips

Takis, Doritos, and Hot Fries! Oh, my! These little fried chips give a lot of salt and unhealthy fat, but very little nutrition. This means your child is left hungry and going to the pantry for another snack a little while later.

5.Fast Food Meals or Gas Station Fare

Snacks are supposed to be small. Fast food sandwiches, hot dogs, and similar choices are “meal-sized”. These extra calories can lead to unhealthy weight gain in many children. If drive-thru options are all that are available, choose a yogurt parfait, apple slices, or other healthy options instead of a full meal.

*We recommend washing down your snack with water or 1 percent or fat-free milk. Sodas, juices, and other sugary drinks are too high in sugar and don’t give very many nutrients.

Healthy snacks:

Pump up snack time with lots of nutrition! Protein, vitamins, minerals, and fiber all add up to a happy tummy and healthier child.

1.1 small apple with 1 Tablespoon peanut butter

2.Celery or carrot sticks with 2 Tablespoons of hummus or low-fat salad dressing

3.15-20 small pretzels with 1 low-fat cheese stick

4.3 cups of air-popped or 94% fat free popcorn

5.1 slice of whole-wheat bread with 1 piece of low-fat turkey lunch meat and mustard

There are many other healthy options out there as well. Want more information about healthy snacks? Ask your child’s provider or dietitian!

Happy traveling and healthy snacking!

About the author

Lauren Williams is a clinical dietitian at Cook Children's. Through medical nutrition therapy, a Cook Children's pediatric dietitian can help prevent and manage diseases that affect your child's health, fitness and overall well-being.Cook Children's has registered dietitians and dietetic technicians on staff to help with your child's nutritional needs from birth all the way through the teen years. Click here to request an appointment.

Limiting how much Halloween candy your kids eat isn't as tricky as it seems. Stop them from getting too much sugar with these tips:

1. Eat a healthy meal. Kids who fill up before going trick-or-treating or to a Halloween party are less likely to eat too much candy.

2. Remember you're in charge of setting limits. "I let my kids eat a few favorite pieces on Halloween night and then save the rest for later," said Kim Mangham, M.D., a pediatrician with Cook Cook Children's. "After a week of enjoying a few pieces of candy each day, we throw it away or freeze it."

3. Offer healthier treats. Hand out pieces of dark chocolate and small bags of popcorn, or avoid food altogether and give away small toys, pencils, erasers or stickers.

4. Focus on making memories. "Halloween is a fun, magical time," Dr. Mangham said. "Focus on costumes and decorations and play Halloween-themed games and spooky music rather than making it about the candy."

About the author

Kim Mangham, M.D., is a Cook Children's pediatrician at 1601 Keller Parkway in Keller, Texas. She earned her medical degree at University of Texas Southwestern Medical School in Dallas. She completed the pediatric residency program at University of Oklahoma Health Sciences Center in Oklahoma City. Her interests include breastfeeding education as well as disease and injury prevention. Dr. Mangham is board certified in pediatrics.

The CDC points out that commercial toddler foods and infant or toddler snacks, desserts, and juice drinks are of potential concern due to sodium or sugar content. 

But it doesn't end with toddler foods.

Food and drink companies are finding ways around the U.S. Food and Drug administration (FDA) regulations to mislead consumers into thinking their products are healthy. We highlight a few deceptive terms frequently used on food and drink labels that you should know about.

1. “All Natural”

The FDA currently has no definition for this claim. Foods and drinks that do not contain added color, artificial flavors or synthetic substances are allowed to write “All Natural” on their labels. This allows a lot of room for interpretation for the food companies.

2. “Reduced Fat/Sugar”

Beware of claims about reduced amounts of fat and sugar. According to the FDA definition for “reduced”, the item only needs to have 25 percent less of the claimed nutritional value than the original referenced item. Many times items that claim to be reduced are not necessarily healthier. Companies make up for ingredients taken out in other areas. For example, a reduced fat item might increase the amount of sugar in the product to keep the taste consumers prefer. Always check the nutrition label to see if the product is actually healthier.

3. “Zero Trans Fat”

In the U.S., if a product contains less than 0.5 grams of trans-fat per serving it can be advertised with “Zero Trans Fat.” In this case, the nutrition label will often read 0 grams of trans fat. The problem is once you eat more than one serving the product no longer has zero trans-fat. Make sure to check the ingredients for hydrogenated oils which indicate trans fat in the product.

4. “Organic”

There is a common misconception about the powers of the term organic. Organic refers to the way a product is produced. It has to be produced by an approved method sanctioned by the U.S. Department of Agriculture (USDA). People think buying organic is the key to weight loss, but buying organic items does not necessarily cut down the calories. Just remember to look at the nutrition and ingredients labels, even if the product is organic.

5. “Cage-Free and Free-Range”

Most people read this claim and picture chickens running free in an open farm pasture. This is not the case. The term cage-free only implies that each hen is not locked in an individual cage, but in an open barn. Many times these hens are never given outside access. Similarly, the USDA only regulates that a free-range hen must have access to outdoors.

We spoke to Lisa Pegram, a registered dietitian at Cook Children’s, about how parents can decipher through marketing messages and know which foods are actually healthy. Pegram teaches her patients that “fresh is best.” The fresher the food, the more nutrients it will give you. Look for nutrient rich items in the grocery store. It is important to consume calories that give you nutrients which make you feel full. For example, eating a chocolate chip cookie gives you a lot of calories, but no nutritional benefits. It can leave you feeling hungry and unsatisfied.

Don’t rely solely on the wording on the front of the label. Pegram said, “I always tell parents to turn the food product around and look at the ingredients list to see what you are actually buying. If you see a chemical equation, you should probably do away with it.”

Pay attention to the order of ingredients listed on a label. The first few ingredients listed are the most used ingredients in the product. Pegram said that in most cases, the fewer ingredients, the better. The final thing to look at is the serving size because companies will often make it far less than a consumer would normally eat. Pegram warns that if you are going to eat double the serving size, you need to double the calories, fat, sugar, etc.

Parents have the most influence over what their child eats on a daily basis. Make a commitment to learn about these deceptive marketing tactics used by food companies to trick consumers. You and your family will feel better and live a healthier lifestyle.

For more information on food and drink regulations, visit the FDA and USDA websites at www.fda.gov and www.usda.gov.