Sara Robles uses sneaky tactics to feed her children nutritious snacks.

“I try to hide flaxseed in just about everything,” says Robles, citing its protein, fiber and Omega-3 oils. “My latest thing is grinding it to hide it in peanut butter, cereal, smoothies, chili – whatever I can. Flaxseed is a big brain food.”

Robles and her husband, J. Alfredo Robles of Saginaw Township, Mich., are intent on making sure their kids – Max, 8; Grace, 6; Sophia, 3; and 8-month-old Isabella – eat healthfully. Diet experts say more parents need to follow suit.

“Parents need to be involved with what their younger kids are eating,” says Jamie Sickles, a registered dietitian with St. Mary’s of Michigan Hospital in Saginaw. “If you have healthy food options in your homes, your kids will eat healthier.”

Experts say wholesome foods rich in minerals and vitamins are essential to support children’s energy levels and develop brain and nervous systems.

“It’s OK to give them snack choices, but just make sure the choices are healthy and comparable,” Sickles says. “Offer a graham cracker or a saltine, not a cookie or a cracker. Offer a variety.

“Sometimes you can splurge, but for the most part offer good, healthy choices and they’ll grow up making good choices.”

Besides sneaking in flaxseed to meals and snacks, Robles says she offers them plenty of fruits and vegetables.

“Fruit is easy to get my kids to eat,” she says. “Vegetables are more challenging.”

While fruit usually is a favorite for children, it often is high in sugar. Dried fruit is tasty and easy to pack in lunches. To help regulate blood sugar and appetite, serve it with a higher fat and protein source. For example, top dried fruit with almond or peanut butter. Kids also like yogurt fruit smoothies.

It’s easy to dress up fruits and vegetables by cutting them into different shapes. Slice carrots in different ways or cut cucumber slices into flowers. You can serve different kinds of cheese with crackers to get youngsters interested.

One of the best beverage choices for youngsters is plain water, but children usually prefer fruit juice because juice tastes better to them. While juice does contain some healthy nutrients, nutritionists say it’s high in calories and may contribute to weight gain and tooth decay if consumed in excess.

Some juice drinks, even those with 100 percent juice, have more calories than soft drinks. Juice also lacks the healthful fiber that whole fruit provides.

The American Academy of Pediatrics recommends that children drink no more than two (6-ounce) servings of fruit juice a day. Experts say look for brands fortified with calcium.

Precut veggies and fruit cups are time-savers, too. Mozzarella string cheese and bite-size, low-fat cheese wedges are convenient and portable. Nuts such as walnuts and almonds are options for adding more Omega-3 oil to pint-size diets.

Another great way to slip nutrition into snack time is to blend whole foods into smoothies. Smoothies are quick, filling and nutritious. But keep the total calories low by choosing ingredients carefully.

Try using a base of almond or rice milk for a creamier smoothie, and mix in bananas, flaxseed and frozen berries. These ingredients add texture, color and flavor. For a lighter, juicier smoothie, start with a base of freshly squeezed fruit juice, and blend in strawberries, kiwi or other in-season fruit.

Allowing kids to choose the ingredients, help create the food and experiment with new flavors, colors and smells creates a little excitement around snacktime.

“Make sure you’re offering kids healthy choices without being too strict. You don’t want to be too restrictive or once they’re on their own, they will pick the high-calorie stuff every time,” Sickles says.