Demonstrate to your nieces and nephews that a snack is different from a treat. Even though cupcakes and cookies may be their favorites, kids need to be able to distinguish the difference and learn that these are treats for special occasions and not snacks that will power them through the day.

If kids eat a processed sweet snack every time their stomachs grumble, they will not only think this can become a regular part of their diet, but they will also be hungry again in no time flat. Good snacks should contain a protein, complex carbohydrates, and a healthy fat. This may sound daunting at first, but this combination can be achieved in many easy snacks. Whether you are at convenience store, Starbucks, or a grocery store, a smart snack is attainable if you know the formula.

Protein + Complex Carbohydrates + Healthy Fat = Healthy Well-Behaved Kids

Make sure to take this list with you when you are out and about. These days, it is pretty easy to find something from each of these columns. Have your nieces and nephews circle and choose one item from each column to make a winning combination. By involving them in the process of choosing healthy snacks, they can transition into smart snacking and realize how much better they feel with these easy diet changes.

*Use this easy chart to come up with creative combinations next time you need an easy, satisfying snack! Just have the kids pick one item from each of the columns below, and they’ll learn how to snack smart.