"Mom, I'm hungry!" If you're a parent, you probably hear this at least five times a day. As a pediatric dietitian, I've helped countless families transform snack time from a source of stress into an opportunity for nutrition and connection.

The secret? Think of snacks as mini-meals. Combine protein and fiber, and you've got a winning formula that keeps kids satisfied and energized. Here are my go-to combinations that kids actually eat:

• Apple slices + peanut butter (the classic that never fails).
• Yogurt + fresh berries (make it fun - let them sprinkle the berries!).
• Raw veggies + hummus (presentation is key - try a rainbow arrangement).
• Whole grain crackers + string cheese (perfect for lunch boxes).

Now, let's talk strategy. We've all been there – finding empty family-size bags of snacks and wondering where they went. Instead, try these parent-tested tips:

1. Portion things out. Use actual plates or bowls instead of letting kids grab from big packages. Aim for snacks around 200-250 calories and keep snack time to about 20 minutes. Pro tip: Space snacks 2-3 hours from meals so kids come to the table actually hungry.
2. Make healthy choices the easy choice. Stock your fridge with pre-cut fruits and veggies in clear containers right at eye level. Trust me, if they can see it, they're more likely to eat it.
3. Get curious. Here's something we often miss: sometimes kids aren't actually hungry when they ask for snacks. They might be bored, stressed, or just looking for attention. Get curious. Ask them about their day while they snack. You might be surprised what you learn.

Remember, healthy snacking doesn't have to be complicated. Keep it simple, keep it visible, and most importantly, keep it positive. Your kids are learning eating habits that will last a lifetime.

Ilaria provides private pediatric medical nutrition therapy and counseling sessions for children and their families. To schedule appointment, please call 203.276.4061.