Healthy Snacks for Kids

As part of our “Foods We Love” discussion for February, we are discussing healthy kids snacks.

Snacks Made Easy

When it comes to making a shift to healthy kids snacks, we want to move away from highly processed food and towards foods that offer more nutritional value. 

Here is a list to get you started.  

  • Veggie Platter with Dip (hummus, cream cheese, homemade ranch, or any number of simple recipes online for veggie dips)
  • Fruit on a platter, in a roll-up (use dehydrator or oven), green smoothie (purchase fun cups to hide the color) or homemade popsicle
  • Roll-ups – whole wheat shell with any number of toppings…tuna, egg salad, PB&J or cream cheese/ham/pickles… lots of options.
  • Roasted veggies; kale chips or potatoes/sweet potato bites or fries or cauliflower bites.  Add some grated cheese or stevia sweetened ketchup and these are a hit.
  • Homemade grab and go bars.  Recipes unlimited online – great combinations of grains or nuts, raisins, or dates, add some mini-chocolate chips or nut butter and these are a hit. 
  • Homemade egg bites or protein balls – make ahead for a quick protein snack or great way to start the morning on the run.
  • Greek Yogurt with fresh toppings; fruit, honey & nutmeg, seeds, or granola.
  • Homemade muffins, breads, or scones using whole wheat, berries, seeds, and grains.

Here’s a list of recipes for healthy kids snacks, that are to die for.

Snacks Micronutrition 

National Health Institute ‘s surveys found kids are insufficient in Vitamin D, calcium, and potassium.  Omega 3 is also often overlooked and can be a game changer for kids if they are not getting enough!

Benefits:

  • Vitamin D – stronger bones, injury recovery, strengthened immune system, disease prevention
  • Calcium- strengthens bones and teeth, can also protect against cancers, high blood pressure and diabetes
  • Potassium- regulates fluids in the body and necessary for the normal functioning of all cells
  • Omega 3 – feeds the brain, keeps it healthy, part of the process of building new cells, key to our central nervous system and cardiovascular systems and helps absorb nutrients.  Also, it is important for eye function and is shown to improve and help manage psychological and behavioral conditions.

Food first, yes there are supplements, but it is strongly encouraged to start with foods that provide these:

  • Vitamin D- salmon, cod liver oil, tuna, egg yolks, mushrooms, cow’s milk, soy milk, orange juice, oatmeal
  • Calcium – milk, cheese, green leafy vegetables, bread, fish, seeds, almonds, dried figs, tofu, sunflower seeds
  • Potassium-bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, prunes, raisins, dates, avocados, sweet potatoes, spinach, watermelon, white or black beans
  • Omega – Salmon, tuna, shrimp, beef, flaxseeds/oil, walnuts, chia seeds – consider adding these to the list of snacks provided on our Monday post.

There are so many creative ways to incorporate these whole foods into quick snacks or meals throughout the day. 

 

“Especially in the Pacific NW, you may also want to consider adding a Vitamin D and Omega supplement to your kids’ daily routine….it has made an incredible difference with my kids,”   Aspire Wellness Owner, Pauline Johnson

Healthy Kids Snacks, Be Prepared

healthy kids snacks

Yep, that is really the issue, right? It’s just easier to buy a box.   But… is easier and cheaper the best option for fueling our kids? 

 

It is important to teach our kids how to make food for themselves, how to eat healthy, how to have fun in the kitchen and NOT to depend on fast food or processed food.  This will pay dividends into their overall health now and in the future.

 

Here are some tips to be prepared:

  • Buy fruits and veggies, clean them right away before storing. Take it a step further and cut enough for a couple of days so they are easy to grab for snacks, lunches or grab and go breakfasts.
  • Make and freeze.  Take a couple of hours on a day off and make ahead some egg bites, protein balls, granola bars or muffins.  Freeze some and keep some in sealed containers for the week.
  • Make ahead popsicles or fruit leathers (add a little honey to blended up fruit and dehydrate- your kids will be amazed!)
  • Always have some frozen berries on hand – makes a wonderful evening snack instead of …well you know! 
  • Take pint size mason jars and fill them with veggies and dip, yogurt parfaits, fruit mixes, apples & peanut butter, small salads for kids to grab and eat when they need a snack.
  • Cook up some sweet potato fries or potato bites and freeze.  Kids can quickly heat up and have homemade “French Fries”.
  • Keep some whole wheat English muffins or pita bread available or in the freezer, some grated cheese, tomato sauce, veggies and pepperoni and your kids can make their own small pizzas.

It comes down to options, easy availability, and an easy YES to when kids say they are hungry! If you have healthy options in your home and you’ve eliminated the unhealthy ones, you will find it easy to say, “YES, help yourself” when you find your kids need breakfast, second breakfast, snack, lunch, afternoon snack and on goes the list!

Check out our Ideal Protein recipe page for amazing meals you and the kids can make

ENJOY!!😁