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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