Healthy Snacks Your Kids (and You) Will Love
Spring Break is here and for most families that means children out of school and traveling. Soon summer will be here and that can mean sports practices and games, days at the pool or just relaxing at home. Whatever the situation, kids will need to eat. So why not give them healthy snacks that are easy to prepare and travel well.
Snacks are just as important as meals.
I like to refer to them as mini meals. Snacks fill in nutritional gaps
by adding extra calories from protein, carbs, and fats and can be
packed with vitamins and minerals. I recommend keeping snacks scheduled,
just like meals, so your kids can expect to be fed at certain times.
This will limit grazing and keep bellies satisfied.When planning snack foods, a good rule of thumb is to include a grain or fruit/veggie with a protein or healthy fat. This combination will keep your kid's blood sugar stable and keep them satisfied until their next meal. Aim for a balanced snack with three different food groups. Also, a little pre-planning can go a long way. Try planning your snacks like you would plan your dinners.
Fruits and Vegetables
1. Ants on a Log: Celery with peanut butter and raisins. This classic has it all, fruit, veggie, protein, and fat.
2. Sweet Potato Fries and Yogurt or Ranch Dip: Baked sweet potatoes are high in Vitamin A and Beta- Carotene and are fun to dip.
3. Kale Chips: Baked kale with a little tamari makes eating greens fun and delicious. Pair these with some crackers and cheese for a balanced snack.
4. Guacamole Dip: This tangy green dip is easy for kids to help make and tastes great with veggies, tortillas, or tortilla chips.
5. Fruit Salad: Try using cookie cutters to create fun shapes. Also, using low-fat yogurt as a fruit dip adds extra calcium and protein.
Protein
6. Egg and Tuna Salad: High in protein and omega-3s. Eat in a pita with veggies or on whole wheat crackers.
Cheese and Crackers: String cheese or cut up cubes are a great source of calcium. Pair this snack with 100% fruit juice to be more complete.
7. Tofu: Tofu can be marinated with a variety of flavors and cubed for a tasty protein alternative to meat. Add to a sandwich or salad for a twist.
8. Diced Chicken: Cook extra meat at dinner to cube for snacks. Add to a tortilla with cheese for a quick and easy protein packed snack.
9. Nut Butter and Fruit: Pair peanut, almond, or cashew butter with sliced fruit. This snack has healthy fat and protein along with extra vitamins from fruit.
10. Bean Dip and Whole Wheat Tortilla Wedges: Loads of fiber and protein; also delicious in a wrap with cheese.
11. Low-Fat Cottage Cheese and Whole Wheat Crackers: High in protein and calcium, cottage cheese is easy for kids to help themselves.
On -The -Go
12. Nuts or Tail Mix: Try making your own with a mix of nuts, dried fruit, coconut, and sugar-free granola.
13. Oatmeal to Go: These low- sugar treats are great to make on a Sunday or activity-free evening.
14. Pita Bread Sandwich with Cream Cheese and Carrots: I like to grate carrots and add them to the inside of the pita with cream cheese spread. They add a bit of sweetness and a punch of Vitamin A.
Healthy Treats
Snack time does not always have to include fruits and veggies. Occasionally, give your kids a sweet treat like cookies with milk. You can always add extra fruit, raisins, and nuts to cookies for a healthy kick. Check out my article on managing sweets.
15. Muffins: Kids love to help bake. Make your own muffins with extra fruit and nuts and you can reduce fat by using applesauce. Pair a muffin with low-fat milk for extra calcium.
16. Homemade Popsicles: I like to make smoothies and freeze them in popsicle molds for a fast frozen treat
17. Rice Pudding: Especially home-made with fresh fruit for extra vitamins.
18. Carrot Cupcakes: The carrots make these sweet treat more wholesome. You can also add raisins or nuts for a more nutritious snack.
