Healthy Snacks For Kids


Got this information so thought of sharing with all the moms because we all face same problems while feeding our little ones.

Some of them I have tried on my son & he liked them.

You may want to give it a try.


Organic Dude Ranch Multigrain Snack Chips

120 cal, 5g fat for 13
Made in a nut-free facility with whole grains like quinoa and amaranth, these chips pack omega-3 fatty acids and fiber. 

Goldfish Colors Neon

70 cal, 3g fat for 28
These cheesy crackers reel in vibrant hues from juices rather than artificial dyes. Raves a 5-year-old Goldfish fan: “They taste just like the kind we have at home, but some of them are purple — my favorite color.” 

Cascadian Farm Organic Oatmeal Raisin Kid-Sized Bars

70 cal, 2g fat each
These small, fiber-rich granola bars are the ideal no-mess, stash-in-your purse snack for toddlers and preschoolers. “They’re soft like a cookie,” says one 4-year-old taster. (

Bachman Gluten-Free Puzzle Pretzel

120 cal, 3g fat for 16
Made with potato and rice flours, these pretzels are a thoughtful school snack — even kids without food allergies thought they were yummy. Five percent of the profits go to Autism Speaks. 

Tate’s Bake Shop Whole Wheat Dark Chocolate Cookies

80 cal, 4g fat each
Every kid and parent raved about Tate’s treats, made with healthy whole-grain flour and dark-chocolate chips. At 2 inches, the cookie’s size is just right.

Thomas’ 100% Whole Wheat Bagel Thins

110 cal, 1g fat each
About half as thick as a typical supermarket bagel, they’re the perfect portion for kids and conveniently presliced. Their 5 grams of fiber will help fill kids up. Smear ’em with PB. (thomas englishmuffins

Dole Ready-Cut Fruit Strawberries, Peaches & Bananas

70 cal, 0g fat per ½ cup
Stash this flavorful medley in your freezer for when you unexpectedly run out of fresh fruit. Our tasters loved it whipped into a frothy smoothie or stirred into low-fat yogurt

Funky Monkey Applemon

40 cal, 0g fat per pack
Although these mini bags of freeze-dried fruit pieces aren’t sweetened, kids treated them like candy. Reports one mom: “My picky 3-year-old polished off the entire bag in less than five minutes

Del Monte Pineapple Wedges

50 cal, 0g fat each
Kids ate this vitamin C-rich pineapple just like a push-pop — and there was no mess because the wrapper catches the juice. Ideal for soccer practice and other times your child can’t (or won’t!) sit down for a snack. 

Tang’s Natural Vegetable Whole Wheat Dumpling

110 cal, 3g fat for 3
Kids didn’t even notice that these were made from whole-wheat dough or stuffed with cabbage, scallions, and carrots. They were so popular that we had to quickly microwave a second batch. (twinmarquis

GoGo Squeez Applesauce

50 cal, 0g fat each
Open, squeeze, and slurp — that’s how kids polished off these portable applesauce tubes. Of the five flavors, they preferred the two that aren’t sweetened with juice or sugar — Apple Apple and Apple Cinnamon

Alexia Waffle Cut Sweet Potato Fries with Seasoned Salt

115 cal, 7g fat per ½ cup
French fries as a snack? You betcha if they’re made from vitamin A-rich spuds. Kids raved about the checkerboard shape, while moms liked the slightly spicy kick. 

Terra Thai Basil Curry Exotic Vegetable Chips

90 cal, 8g fat for 15
Flavorful but not overpowering, these curry-seasoned sweet potatoes, Japanese squash, and taro chips count as a serving of veggies.

YoGreek Yogurt + Crunch

140 cal, 1g fat each
For a snack with substance, try this yogurt-and-granola combo. It’s got 11 grams of protein (about twice as much as regular yogurt) and whole grains that will help fill you up. 

Seaport Edamame Soybeans in Pods

90 cal, 3g fat each
Microwave these single-serve packets for three minutes, and you have a hot snack loaded with protein, iron, and zinc. (

Wholly Guacamole 100-Calorie Snack Packs

100 cal, 8g fat each
This creamy, delicious guac comes in a single-serve squeeze packet for freshness and portion control. Go for the original or spicy flavor.

Whole Grain Crispbread

65 cal, 0g fat for 8
This low-calorie, diet-friendly choice with a slightly cheesy flavor .

Frigo Cheese Heads Fit & Fun Lovers Natural Cheese

60-70 cal, 3-5g fat each
Let your child choose which high-calcium, reduced-fat string cheese she wants from this pack: the white mozzarella or the speckled Colby Jack.

Jamba Yogurt & Sorbet bars

80-90 cal, 1-2g fat each
Sold in supermarkets by smoothie chain Jamba Juice, the pops have probiotics to help aid digestion. Says one mom: “I tried to get a lick, and my 2-year-old shouted, ‘Don’t eat my ice cream!

Yoplait Splitz Rainbow Sherbet

90 cal, 1g fat each
You can stick this tri-layered yogurt in the fridge or freezer; our tasters were split on which way they preferred. It’s naturally colored and gives 4- to 8-year-olds one fifth of the vitamin D and calcium they need daily.

Kozy Shack Cowrageous! Pudding

100 cal, 1g fat each
Thanks to low-fat milk and a smidge of sugar, this kid version is 40 calories lighter than some packaged puddings. All three flavors (chocolate, vanilla, and strawberry) are fortified with vitamins A and D and pack 3 grams of fiber.

Jif Natural Peanut Butter Spread

80 cal, 8g fat for 1 Tbs.
If your kid thinks it’s gross when natural PB separates, try this trans-fat-free spread. It contains a small amount of palm oil, so you never need to stir. Both the creamy and crunchy versions (5 calories extra) were hits.

Earth’s Best Kidz Baked Popcorn Chicken

120 cal, 3g fat for 8
The coating is whole grain, the chicken breast is antibiotic-free, and “they’re fun to pop in your mouth,” according to one 8-year-old snacker. Tasty from the oven or the microwave. 

Bear Naked Peak Energy Trail Mix, Cranberry Almond

70 cal, 4g fat for 4 Tbs.
Besides the berries, it’s packed with raisins, walnuts, oats, almonds, and seeds. One-quarter cup provides 4- to 8-year-olds with 20 percent of the iron they need for the day.

Tribe Origins Hummus, Tomato & Veggie

70 cal, 6g fat for 2 Tbs.
We accidentally had this flavor — packed with dried bell peppers and carrots — sent to our preschool tasters rather than the plain version. But much to our surprise, they loved dipping pretzels in it.















The Truth About Orange Juice

How do you make orange juice? Simple! Squeeze oranges and drink. How do big box companies make orange juice? Complicated! Squeeze oranges, remove oxygen, re-flavor the now flavorless orange juice with artificially orange “flavor packs” and…drink? Uhh…

I never thought about it but it makes incredible sense now. Orange juice from Tropicana, Simply Orange, Minute Maid, Florida’s Natural, etc.—they’re all ridiculously consistent in their flavor. And the trick isn’t to get the most delicious tasting oranges but rather to create their own unique artificial flavor.

It all starts with the stripping of the oxygen. Once the juice is squeezed and stored in gigantic vats, they start removing oxygen. Why? Because removing oxygen from the juice allows the liquid to keep for up to a year without spoiling. But! Removing that oxygen also removes the natural flavors of oranges. Yeah, it’s all backwards. So in order to have OJ actually taste like oranges, drink companies hire flavor and fragrance companies, the same ones that make perfumes for Dior, to create these “flavor packs” to make juice taste like, well, juice again. A 2009 report says:

The formulas vary to give a brand’s trademark taste. If you’re discerning you may have noticed Minute Maid has a candy like orange flavor. That’s largely due to the flavor pack Coca-Cola has chosen for it. Some companies have even been known to request a flavor pack that mimics the taste of a popular competitor, creating a “hall of mirrors” of flavor packs. Despite the multiple interpretations of a freshly squeezed orange on the market, most flavor packs have a shared source of inspiration: a Florida Valencia orange in spring.

The flavor packs aren’t listed in the ingredients because they’re technically derived from “orange essence and oil”, whatever that means. So just remember, when you buy Orange Juice next time, even though it says 100% juice (which it is), it’s still 100% artificially flavored.



Cirtus Salad Dressing

Citrus Salad Dressing

This tart, sweet salad dressing is wonderful on dark, leafy salad greens like romaine or leaf lettuce tossed with orange segments, black olives and red onion slivers.

Food as Medicine

Oranges and orange juice contain a potent phytonutrient called herperidin, which has been shown to lower blood pressure and total cholesterol in animal studies.

1/3 cup fresh orange juice
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
Salt and black pepper to taste

Whisk all the ingredients together or combine in a small jar and shake well. Keeps in the refrigerator for 2 days.

Being a Parent is Hard Enough without Spongebob Squarepants

Being a parent is an adventure. We are faced with myriad parenting choices, everything from whether to vaccinate to whether to install a GPS chip in our baby. (Okay, that isn’t really an option yet, but someday it might be. Do you know whether or not you want to GPS chip your kid?)

When it comes to parenting choices, we also have to choose what to expose our kids to. Should they listen to rap music? Should you allow people to smoke in your child’s presence? How about violent movies – are they okay?

Here’s my philosophy …. Being a mom is hard enough without introducing unnecessary things into my child’s life. It’s going to be hard enough to teach my child right and wrong. Why make it more challenging by exposing my son to all sorts of tempting things that will only cause us both frustration?

Spongebob Squarepants is a classic example. Spongebob Squarepants is a cartoon character that often likes to fart, burp, and say “stupid.” He’s a little reckless, and very entertaining. A lot of children love him.

Watching Spongebob Squarepants is fun. It may also inspire a child to fart, burb, and call things, “stupid.” Now, obviously I can take the time to sit my son down and explain what appropriate behavior is to stop him from farting, burping and calling things “stupid.” Teaching right from wrong and inspiring good behavior is part of being a parent. My question is, why would I invite that bad behavior by exposing him to Spongebob Squarepants in leiu of other more appropriate entertainment selections?

It’s like putting a chocolate cake in the middle of the floor and telling my son, “don’t touch!” Why would I tempt him like that?

For me, it’s a matter of cost vs. reward. The cost of exposing my son to Spongebob Squarepants is that he may want to emulate the crude behavior of the characters in the show, causing our household a lot of time and effort trying to show my son how that’s not acceptable behavior, and maybe even inducing some temper tantrums and power struggles. The reward of exposing my son to Spongebob Squarepants is that he may enjoy himself for a half hour.

That’s not much of a reward. That half hour could also be spent coloring, practicing crawling, flipping through some books, or exploring the Tupperware cupboard.

Being a mom is hard. We moms have so many decisions to make every single day. Deciding what to expose our children to is part of being a parent. I choose not to willingly expose my child to something that is only going to wreck havoc on our household.

Teaching Kids On Saving Money

Many children these days just don’t understand the value of a dollar. In this current age of excess, we can all take a step back and redirect our values to understand that we must have money in order to spend it.

Today, you can pick up pretty much any book, newspaper, or magazine and find an article about getting out of debt. Almost every commercial break has a bankruptcy lawyer or 1-800 number to call for help. It is time to change and that change is going to happen with our kids! My son Kaiden is learning at a very young age HOW to save money, and HOW to increase his savings! It is never too early to instill these principles in your children since they are growing in a rapid, ever-changing, and costly world.

Did you know that:

* Nellie Mae reports that the average amount of credit card debt held by college graduates is $2,700.

* USA Today reports that the average college graduate owes about $19,000 in student loan debt.


Crazy, right? Imagine, that $2,700 is the AVERAGE! Thinking of having over $21,000 in debt after graduation is enough to make too many kids reconsider college! This post is 5 simple ways to help teach our children to save money so they don’t become a statistic.

The following five tips on “How you can teach your kids to save money” will help you educate them:

Teach Kids to Save Money Tip #1

Obviously, the first step is teaching the little ones to count. If they already know how to count, then they need to be taught to add and subtract. No point in wasting our money just because the cashier can’t count.

Teach Kids to Save Money Tip #2

Always explain the value of saving money. If you see your child wanting to waste their money on silly things, remind them of how to save money! Just remember, it is their money!

Teach Kids to Save Money Tip #3

Give them an allowance or pay for “a job well done” in small bills. Then, you can help them budget with their money. Example: If they buy lunch money then this is how much they need for it, this much for the football game on Friday, this much for savings, and this much for fun money.

Teach Kids to Save Money Tip #4

Teach your children to work for money! Set up a chore chart and give each chore an amount of worth. At the end of each week, pay them. Also have them ask neighbors, grandparents, and friends if they can clean the yard, wash the car, wash the dog, etc for a bit of cash. If they are 14 years of age or older, they can babysit. If they are 16 years of age or older, they can get an actual job earning money and paying taxes!

Teach Kids to Save Money Tip #5

Give them a piggy bank to store their small change. Also, open them up a savings account to put the bigger money in. When Kaiden gets money for his birthday and other occasions, we pull half off for his savings account and the other half is for himself.

Remember, you can’t teach this in just one sitting! Be patient and take the time necessary to be sure they understand. Also, remember the best way to teach is by example. Do you waste money on silly things? How many times have you said, “Oh, it is only $3!”? Have you ever added up that $3? If you spend $3 every day, then you are wasting $1,095 per year! What could you do with an extra almost $1,100?

JC Family Photos Ready from Alstede Farm Trip organized by!



As many of you know, organized an incredibly fun and relaxing trip to Alstede Farm last Saturday, located in Chester, NJ.  Young & old enjoyed a great time peach & berry picking; plenty of shade and iced cold lemonade allowed everyone to sit back and relax. Other cool activities included feeding a variety of farm animals, wagon rides for kids, and climbing an enormous pyramid built of hay bales.

Here are the photos from the trip,

If you’ve questions concerning orders, please call, or email.






Cassie King Photography

Studio Location: Downtown Jersey City

Phone:  646-369-4527

Emails: [email protected]

or [email protected]



The first year of life is a rapid growing phase. An Infants weight should double by six months and triple by first year, length also increases by half. Adequate and appropriate nutrition is essential for infants.




Throughout the first year, many physiological changes occur that allow infants to consume foods of varying composition and texture. There is a gradual transition from suckle, swallow to being able to chew a wide variety of complementary foods. Good nutrition is important to meet high nutritional requirement throughout infancy



A good indicator whether an infant is consuming adequate calories per day is the infant’s growth rate in length, weight and head circumference. For first four or six months of infant’s life breast milk or formula supplies adequate calories.

The calories in an infant’s diet are provided by carbohydrates, protein and fat.


CARBOHYDRATES: For first six months lactose is the major source of carbs comes from lactose present in breast milk and infant formula. Lactose free formula is also available for infants who cannot metabolize lactose.

As per USDA* 0–6 months 60 g/day of carbohydrate

                   7–12 months 95 g/day of carbohydrate.

In later infancy, carbohydrates is derived  from additional sources including cereal and other grain products, fruits, and vegetables..

Carbohydrates in fruit juices Some fruit juices, such as prune, apple, and pear, contain a significant amount of sorbitol and proportionally more fructose than glucose. Infants can absorb as less as 10 % of the sorbitol and fructose in these juices. Unabsorbed carbohydrate is fermented in the lower intestine causing diarrhea, abdominal pain, or bloating. These symptoms are usually seen in  infants and toddlers who drink excessive amounts of juice. For this reason, infants up to 6 months of age should not be offered fruit juice, infants over 6 months up to 4 to 6 ounces of pasteurized 100 % juice can be offered everyday.



Dietary fiber is found in legumes, wholegrain foods, fruits, and vegetables. Breast milk

contains no dietary fiber, and infants generally consume no fiber in the first 6 months of life. As complementary foods are introduced to the diet, fiber intake increases. It has been recommended that  from 6 to 12 months whole-grain cereals, green vegetables, and legumes be gradually introduced to provide 5 grams of fiber per day by 1 year.



                0–6 months 9.1 g/day of protein

                7–12 months 11 g/day of protein


Breast milk and infant formulas provide sufficient protein to meet a young infant’s needs if consumed in amounts necessary to meet energy needs. In later infancy, sources of protein in addition to breast milk and  formula include meat, poultry, fish, egg yolks,cheese, yogurt, legumes, and cereals and other grain products.

Proteins in animal foods contain sufficient amounts of all the essential amino acids needed to meet protein requirements. Plant foods contain low levels of one or more of the essential amino acids. However, when plant foods does not contain all amino acids so its better to combine plant sources (e.g.,legumes such as pureed kidney beans are low in methionine, high in lysine and grain products such as mashed rice high in methionine, low in lysine), sufficient amounts of all the essential amino acids are made available to the body. Hence combining cereal and legumes would be equivalent to the high-quality protein found in animal products.



           0–6 months 31 g/day of fat

           7–12 months 30 g/day of fat

Breast milk and infant formula are important sources of lipids, including essential fatty acids during infancy. Food sources of lipids in the older infant’s diet, other than breast milk and infant formula, include meats, cheese and other dairy products, egg yolks, and any fats or oils added to home-prepared foods.



Vitamins or minerals during the first year should not be given unless prescribed by a health care provider.



This is produced in the skin by the action of ultraviolet light (from the sun) on chemicals naturally present in the skin. The requirement for dietary vitamin D depends on the amount of exposure an infant gets to sunlight. Fortified milk products, including milk-based infant formulas, are the major dietary source of vitamin D. Fish, liver, and egg yolk are good sources. Breast milk contains a small amounts of vitamin D.



Breast milk and infant formula are major food sources of vitamin A. Additional sources of vitamin A or carotenes for infants consuming complementary foods include  egg yolks, yellow and dark green leafy vegetables and fruits e.g., spinach, greens, sweet potatoes, apricots, cantaloupe, peaches and liver.



Infant formula, green leafy vegetables, pork, and liver are good sources. This vitamin is produced by bacteria normally found in the intestine, this process is not fully developed in the early stages of an infant’s life. Since breast milk is normally low in vitamin K, therefore, it is recommended that all infants be given an intramuscular injection of vitamin K at birth, irrespective whether plan to breast or formula-feed. Formula fed infants receive sufficient vitamin K.



Breast milk and infant formulas are major food sources of vitamin C. Additional vitaminC sources include vegetables- tomatoes, cabbage, potatoes, fruits like papaya, cantaloupe, and strawberries.



An infant’s vitamin B12 stores at birth generally supply his or her needs for approximately 8 months. Good sources of vitamin B12 are breast milk and infant formulas. Infants consuming appropriate amounts of breast milk from mothers with adequate B12 stores or infant formula receive adequate amounts of this vitamin.

Complementary foods such as meat, egg yolks, and dairy products provide this vitamin later in infancy as well.



Infants receive folate from breast milk, infant formula, green leafy vegetables, oranges; cantaloupe,whole-grain breads, cereals, and fortified or enriched grain products, legumes, lean beef, egg yolks, and liver.



Food sources of vitamin B6 include breast milk, infant formula, liver, meat, whole-grain breads, cereals, and other fortified or enriched grain products, legumes; and potatoes.



Sources of thiamin include breast milk, infant formula, whole-grain breads, cereals,and other fortified or enriched grain products,legumes; lean pork and potatoes.



Sources of riboflavin include breast milk,  infant formula, organ meats, dairy products, egg yolks, green vegetables – broccoli, asparagus, turnip greens, and whole-grain breads, cereals, and fortified or enriched grain products.



Food sources of niacin include breast milk, infant formula, egg yolks, cheese, yogurt poultry, meat, fish,and whole-grain breads, cereals, and fortified or enriched grain products.



An infant can obtain sufficient calcium by consuming adequate amounts of breast milk or infant formula. Older infants can obtain additional calcium from complementary foods such as yogurt, cheese, fortified or enriched grain products, green leafy vegetables such as collards and turnip greens.



Iron sources include breast milk, infant formula, meat, liver; legumes, whole-grain breads, cereals, or fortified or enriched grain products, and dark green vegetables.



Infants obtain zinc from breast milk, infant formula, meat, poultry, liver; egg yolks, cheese, yogurt, legumes, and whole-grain breads, cereals, and other fortified or enriched grain products. Meat, liver, and egg yolks are good sources of available zinc, Breast milk is considered to be a good source of zinc for the first 6 months, but is inadequate for

the older infant. In addition to breast milk or infant formula, complementary food sources help meet an infant’s zinc needs after 6 months of age.




*United States Department of Agriculture


This blog offers nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice. If you have any concerns or questions, you should always consult with a  health-care professional.









Feeding 7- 9 month babies

Babies’ food preferences and feeding skills go through stages, just like other developmental skills, and other areas of development influence how babies attack their food. First came the introducing solids stage where parents’ main goal is to get baby through the transition from liquids to solids and from sucking to mouthing and chewing. In this stage, baby gets used to mouthing and swallowing different tastes and textures. Most beginning eaters only dabble in solid foods, taking only a couple spoonfuls of a few, select solids. An important principle of feeding is both the food and the method of feeding should match. From seven to nine months, babies develop several developmental skills that make mealtimes more interesting:

They begin to pick up objects with the thumb and forefinger.
They develop a fascination with tiny objects, such as morsels of food.
They want to “do it myself.”
You can capitalize on a baby’s developing fine motor abilities and growing curiosity by adding new tastes and textures to baby’s diet that give him an outlet for these skills. By nine months, it’s time for finger foods.

cooked carrots
rice cakes
O-shaped cereals
pasta/spaghetti pieces
mashed potatoes
teething biscuits
peas and beans
egg yolk
more cereals: rice, barley, wheat, oatmeal
cubes of cheese, 1/2-inch
cubes of cooked fruit (fruit cocktail size)
A baby’s growing ability to put things in her mouth also means parents need to be more cautious. The ability to pick up and mouth tiny objects means that parents need to be more vigilant about foods that can cause choking. As a precaution, emphasize melt-in-the-mouth finger foods, such as rice cakes, pasta, bagels, and cooked carrots. Stay away from crunchy, raw fruits and vegetables. Raw carrots, nuts, and seeds can wait until your child is at least three-years- old.

Apple Chip

For some kids (and parents) with fruit texture issues… this one is for you. kid that do not like cooked fruit, but crunchy or crispy is ok then sliced up some apples to make into apple chips.

First boil apple juice with either a cinnamon stick or cinnamon.
Then we sliced apples as thinly as possible. (crosswise so the core was in the center. No need to seed it, they just fall right out)
Then we boiled the apples in the apple juice till they were somewhat transparent.
Then we took the apple slices out of the boiling juice, and patted them dry.
I laid them on a cookie rack (the kind you cool cookies on) and placed the entire rack in the oven at 250 degrees.
We baked until they were dry and slightly browned.
Final product: Delicious apple chips!! So much tastier than potato chips.

I found this recipe and wanted to share it. Going to try it today 🙂

Pink Flamingo Smoothie

1/3 cup orange juice
8 ounces nonfat strawberry yogurt
1 cup fresh or frozen strawberries
1 banana
1 teaspoon honey (optional)
4 ice cubes
Add the orange juice, yogurt, strawberries, banana, and honey to the blender.
Blend all of the ingredients until smooth.
Add one ice cube at a time and continue blending until the mixture is thick, but smooth.
Pour the smoothie into a tall glass, and add a pink flamingo straw!