All kids love snacks. But how much is too much? Right now, a quarter of American kids are overweight and the number has been going up every year. According to new research one big reason is nearly constant snacking.

According to a new study in the journal of the American Dietetic Association, over half of kids ages 8 to 17 are snacking. sometimes constantly .while watching television or doing homework.

“A child can be eating while they’re doing these but glued to that activity — not feeling their stomach fullness, and it’s real easy for them to over-consume without realizing it,” says registered dietician Page Love.

In fact, kids are eating up to 200 more calories per day than a decade ago. That’s the equivalent of 20 extra pounds every year.

“These types of kids who may be gaining weight from this extraneous snacking, may be at risk for increased cholesterol, increased risk of heart disease, for diabetes, all types of medical problems,” says Ms. Love.

And what do kids think about constant snacking? 14-year-old Matt Feury says he’s pretty good about not over-eating, but that doesn’t stop him from noshing after a day at school. “I’ll usually get home, have some pretzels or something while I’m watching TV, doing homework, that type of thing,” Matt says.

Page Love says the problem is, kids don’t even realize they are constantly snacking. “The food availability, the sedentary lifestyles, disconnecting activities. I would term it “mindless eating.”

So what can parents do to help reduce that mindless eating? First, model the behavior you want by eating healthy snacks and establish boundaries in your home. Page Love suggests that you restrict snacking to the kitchen or a nearby room, but not in front of the television or computer, not in the den or the bedroom.

Matt’s mom, Debbie, also has some sensible advice on ways to cut down on snacks filled with sugar or fat. “They can only eat what you buy in the house,” she says, “so if you don’t buy it, they can’t eat it.”

Experts stress it’s okay, even necessary, to keep some “junk foods” around the house. They say the key is to mix in those foods with healthier foods, and stress moderation to your kids.

The lives of children seem to be moving more quickly every day. Therefore, it is important to have quick, handy snacks available so that kids will be able to grab something to snack on that is not only speedy, but also healthy. Nutritionist Heidi Skolnik has developed a list of snack tips to help parents and kids on the go:

• Visit the pyramid – Make learning the food guide pyramid fun for your kids by posting a big, colorful copy on your refrigerator. Encourage kids to consult the pyramid before making snack choices. Be sure to have plenty of healthy snacks around at snack time.
• Try a little teamwork – Partner with other parents to make sure kids have healthy snacks before sports and at after-school activities. Work out a schedule so that at each practice a different parent brings a nutritious snack for the kids – apples, boxes of raisins or granola bars. Kids will be less likely to visit vending machines after school if they know that a snack will be provided at practice.
• Build better bones – According to the USDA, children need to drink at least three glasses of milk a day for optimal bone growth. To sneak milk into your child’s diet, try these ideas:
• Serve milk with meals
• Substitute milk for water in recipes
• Make delicious smoothies for a treat – just blend milk and frozen fruit together
• Make grab-and-go goodies – Write each child’s name on a separate plastic sealable container and fill each with cut-up cheese cubes, carrot sticks, grapes, etc. (whichever healthy snacks your children like to eat). Store on the lower shelves of your refrigerator to make it easy for your child to grab a healthy snack whenever he or she gets hungry.

Let your kid be the coach – Children love to be in charge. Give them a range of food options and let them choose. For example, kids can create custom sandwiches by choosing between wheat bread and a pita pocket. Or, let them choose between different flavors of granola bars or types of fruit.

One of the greatest struggles for parents is trying to help their children eat healthy foods. Parents play a big role in shaping children’s eating habits. For instance, when parents eat a variety of foods that are low in fat and sugar and high in fiber, children learn to like these foods as well. Don’t give up if your child does not like a new food right away. It may take a little while. With many parents working outside the home, child-care providers also help shape children’s eating and snacking habits. Make sure your child-care provider offers well-balanced meals and snacks, as well as plenty of active play time. If your child is in school, find out more about the school’s breakfast and lunch programs and ask to have input into menu choices, or help your child pack a lunch that includes a variety of foods. According to experts at the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), there are options available for parents to help their children eat better.

• Give your child a snack or two in addition to his or her three daily meals.
• Offer your child a wide variety of foods, such as grains, vegetables and fruits, low-fat dairy products and lean meat or beans.
• Serve snacks like dried fruit, low-fat yogurt and air-popped popcorn.
• Let your child decide whether and how much to eat. Keep serving new foods even if your child does not eat them at first.
• Cook with less fat – bake, roast or poach foods instead of frying.
• Limit the amount of added sugar in your child’s diet. Choose cereals with low or no added sugar. Serve water or low-fat milk more often than sugar-sweetened sodas and fruit-flavored drinks.
• Choose and prepare foods with less salt. Keep the saltshaker off the table. Have fruits and vegetables on hand for snacks instead of salty snack foods.
• Involve your child in planning and preparing meals. Children may be more willing to eat the dishes they help prepare.
• Have family meals together and serve everyone the same thing.
• Do not be too strict. In small amounts, sweets or food from fast-food restaurants still can have a place in a healthy diet.
• Make sure your child eats breakfast. Breakfast provides children with the energy they need to listen and learn in school

NIDDK recommends the following selection for healthy snack choices:

• Dried fruit and nut mix
• Fresh, frozen or canned vegetables or fruit served plain or with low-fat yogurt
• Rice cakes, whole grain crackers or whole grain bread served with low-fat cheese, fruit spread, peanut butter, almond butter or soy nut butter
• Pretzels or air-popped popcorn sprinkled with salt-free seasoning mix
• Homemade fruit smoothie made with low-fat milk or yogurt and frozen or fresh fruit
• Dry cereals served plain or with low-fat or non-fat milk

Please keep in mind: Children of preschool age and younger can easily choke on foods that are hard to chew, small and round or sticky, such as hard vegetables, whole grapes, hard chunks of cheese, raisins, nuts and seeds and popcorn. Carefully select snacks for children in this age group.

Food and Nutrition Information Center
National Institutes of Health
Child Care Aware