As parents are juggling carpool, homework and packing lunches, it's important to remember snack time is not junk food time. Carolyn E. Vaughn, R.D, L.D.N., a clinical nutritionist at Le Bonheur Children's Medical Center, says parents should think of snacks as mini-meals instead of something just to hold children over to mealtime.

"When a child is eating two - three snacks per day, this can add up to a lot of sugar and fat in the diet. Not only that, it establishes a habit, for future occasions when the body might not be able to hide the additional calories," Vaughn said.

She recommends that food should be offered from two - three of the main food groups (meat, milk, fruit, vegetable and grain).  Snacks should include a dairy source such as milk, yogurt or cheese, because it is very difficult to get in adequate calcium through just three servings per day.  Leftovers make great snacks and can represent that "mini-meal" idea.

Planning is important when making snacks available.  Here are some tips:

• Consider making something such as oatmeal cookies or muffins ahead of time and freezing for a quick snack if time is an issue.
• If serving something sweet, make sure that there is some redeeming value to it in the form of healthy ingredients. 
• Make sure snacks are eaten at a table without the TV on. 
• Do not feed kids more often than every 2 ½ hours to make sure the appetite is strong for the following meal. 
• Not all kids need snacks.  If your child is not willing to sit down at a table with no distractions to eat, then it might be time to get rid of that snack time.

Snacks can be quick and easy. They also provide a great opportunity to talk with kids about the importance of eating healthy foods. Here are some healthy snacks to try with your kids.