It's a familiar scene for most moms: You spend time cooking a nutritious (and you hope, delicious) meal for your toddler and she eats a few bites and takes off to play or nap. She's healthy, happy and active, so you may wonder why she doesn't seem to be eating much at mealtime. Don't kids know how to sit down and eat a meal? The simple answer is "not really."

{relatedarticles}Most toddlers prefer to nibble throughout the day, and don't have the stomach capacity or attention span to sit down and finish a plateful of food. That's not to say you shouldn't encourage your little ones to take part in family meals and try new foods, but you should also be sure to provide them with plenty of healthy snacks. Snacks are a large and important part of the toddler diet. They're small, easy-to-digest portions that provide energy for all the growing, learning, and exercising toddlers do each day. Snack time is also a great time to offer fun versions of healthy foods your toddler might otherwise turn up their nose at. The key is serving the right snacks.

As with anything involving our kids, the first consideration for snack food is safety. Your toddler has done a lot of growing and maturing lately, and she may think she can take on the world, but you still need to take some precautions when it comes to certain foods. Make sure food is cut into manageable pieces. Avoid nuts, popcorn, whole grapes, and any other snack that could be potential choking hazards. Also, it's a good idea to remind your child not to eat while laughing, running, or talking. You've probably relaxed a bit about possible food allergies after the baby stage ended, but it's a good idea to take the usual precautions when introducing a toddler to a new food.

There's no magic formula for the perfect snack, but there are some guidelines to follow to help keep snacks healthy and fun.

• Nutrition. We hear about healthy eating every day, but when it comes down to it, we may find it challenging to serve nutritious snacks to a toddler, especially when she's a fussy eater. Simplicity is the key for getting good food into your child. Focus on the building blocks of nutrition: whole grains, lean protein, fruits/veggies and dairy. These come in all shapes, sizes and flavors and many are very convenient to serve. {relatedarticles}

Foods like whole grain crackers, yogurt, rolled sliced turkey, fruit salad cups or veggie sticks are all classics which pack a great nutritional punch and are super easy to pack and go. It's a good idea to keep some healthy favorites on hand to mix and match.

• Fun. Some kids love helping make their own snacks, and all kids love snacks that are eye-catching and fun to eat. When time allows, you can have your toddler help you make fruit smoothies (a good safe job for a child that age might be putting the cut fruit in the blender cup) or create faces on crackers using raisins and cream cheese.
• Variety. Offering variety in snacks will not only keep your child interested, it helps promote a healthy diet, too. Choose nutritious foods of different textures and colors, and try new dips and toppings now and then.
• Choice. Toddlers are well known for voicing their preferences loud and clear, even when they don't yet have a grip on full sentences. This is the stage of exploration and increased autonomy. Offer your child simple choices between one healthy snack and another.

Remember, simple and natural is best.

Here are a few easy recipes your little ones can enjoy:

Little Dippers

Offer various snack foods cut into strips perfect for dipping. Try whole grain toast strips, breadsticks, celery and carrot sticks. For dip, you can use whipped-style cream cheese, smooth peanut butter*, or a honey-yogurt blend. (*Kids who have peanut allergies can enjoy soy nut butter or other peanut butter alternatives found at your local Whole Foods or natural foods store.)

Place an array of snack foods of various shapes on a plate and let your child learn her shapes while snacking. A favorite combo may include:

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• Blue corn triangles
• Square cheese cubes
• Round orange or apple slices
• Rectangular crackers

Children love anything in a roll-up! They're fun, easy to grab, and usually contain a yummy surprise. These tortilla roll-ups are a great idea for toddlers. They're jam-packed with fiber and protein and your toddler will love them. They can be served as a snack or a meal. In this recipe, the beans are lightly mashed to lessen the risk of choking.

Black Bean Mini Tortilla Roll-Ups

• 1 package of mini flour tortillas
• 1 can of black beans, rinsed, drained and mashed
• Mild salsa
• Low-fat sour cream
• Some shredded low-fat cheese (Monterey Jack, Cheddar, or Marble)

Step 1: Using a deep pan, heat the black beans on the stove top, then drain before serving.

Step 2: Heat the flour tortillas using your preferred method.

Step 3: Fill one side of the warm tortilla with 1/3 cup of the black beans. Add a bit of salsa if desired. Top with a serving of sour cream.

Step 4: Roll as you would a burrito. Serve with more salsa if desired.

One of the best ways you can steer your child toward healthy eating habits is to practice them yourself. Yes, you can have your evening snack if you like, but make sure that most of what you eat in front of your child throughout the day is respectably nutritious. Try not to make dessert the highlight of every meal or use junk food as a reward for good behavior.

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If you've been thinking about overhauling your own diet, helping your child learn good eating habits just might give you the inspiration you need. You're never too young or too old to do something good for your body.