Quick, Healthy, & Tasty Snacks for Kids!

As a parent, it can be hard to stay organized while having to prepare a variety of snacks for your kids at home for when they get hungry.

We’ve got a list of 10 easy-to-make (or purchase!) snacks that will keep your kids full, while still providing them an array of health benefits:

1. Yogurt
   Yogurt is a great morning or afternoon snack option because it is packed with protein and calcium, which will assist in strengthening your child’s bones. Most yogurts also contain live bacteria, or probiotics, which improve the immune system and digestive health by keeping more ‘good bacteria’ in the gut.

Check the ingredients and nutritional information before purchasing to avoid buying yogurt which contains too much sugar. Instead, opt for plain yogurts and sweeten them with fresh fruits and/or honey.

Greek yogurt is a great option as well—it tends to have twice the amount of protein as compared to regular yogurt and is lower in sugar [1, 2].

2. Oatmeal
   Oats are high in fiber, which will keep your kids full and prevent constipation. They’re also full of vitamins and minerals, including thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron! Certain antioxidants that promote anti-inflammation and anti-itching properties are also found exclusively in oats.

Again, avoid purchasing pre-flavored oatmeal which is high in sugar. Try to make your own with whole, rolled oats and added fresh fruits, cinnamon, and honey for flavor and sweetness [1, 3].

3. Hard Boiled Eggs
   Hard boiled eggs can be made ahead of time and stored in the fridge for a quick snack! Not only are they packed with protein and other vitamins and minerals, like B12, riboflavin, and selenium, but eggs also promote eye health and brain development [1].

4. Turkey & Avocado Wraps
   Wrap pieces of turkey around avocado slices for a more filling and satisfying lunchtime snack. The turkey will be a good source of protein to keep hunger at bay.

Avocados are known as a superfood because they contain many nutrients and antioxidants. They carry high levels of fiber, vitamin K, folate, vitamin C, and even more potassium than bananas! They are also high in omega-3 fatty acids which improves heart health [1, 4].

5. Hummus & Vegetables
   Getting kids to want to eat their vegetables can be a struggle. Why not give them something tasty to dip their veggies in?

Hummus is made from chickpeas, which are high in vitamins, minerals, protein, and dietary fiber, all of which assist with the immune system and inflammation. While hummus can be bought in grocery stores, it is easy enough to make and store at home as well: simply blend chickpeas and a bit of lemon juice, olive oil, garlic, and salt until the texture is smooth [1, 5]!

Cut up carrots, cucumbers, and celery as dippers. Worst case, whole grain crackers can be a healthy alternative as well.

6. Apple Chips (Baked)
   If your child is craving for something sweet, try giving them baked apple chips. Apples are full of nutrients that promote the growth of muscle tissue, bones, skin, and organs in children [6].

To make apple chips, slice the apples very thinly, sprinkle with cinnamon, and bake for about 45 minutes or until they’re browned and the edges have started to curl.

7. Fruit Pops/ Popsicles
   Sneak some fruits into homemade popsicles as a refreshing treat on a hot day. Best part is they can be made ahead of time and stored in the freezer for weeks.

Cut fruits (strawberries, kiwis, blueberries, etc.) into small pieces and add them to the popsicle molds, and fill the rest of the molds with your favorite juices (apple, orange), or even coconut water or coconut milk. Freeze overnight, and they’re ready to go!

8. Smoothies
   If you child isn’t receptive to eating yogurt or milk, try blending it with a few fruits and vegetables to create a nutrient-packed smoothie. There are endless possibilities to try, which means you can usually use whichever fruits or vegetables you have in the house (bananas, spinach, berries, etc.) [1].

9. Trail Mix
   Make your own trail mix at home using a variety of nuts, dried fruits, and whole grain cereal for a sweet and salty snack. Different types of nuts can provide different health benefits: almonds are rich in calcium and vitamin E, which improves skin condition; cashews are high in protein, iron, and zinc; and pistachios contain antioxidants that can protect the eyes [7].

Dried fruits like raisins are also fiber- and iron-rich, which helps with digestion and keeps your bones strong [8].

10. Popcorn 

While popcorn might not seem healthy, it’s a great alternative to chips. Not only is popcorn a whole grain containing high levels of fiber, but it’s also full of antioxidants that have been linked to improved blood circulation and digestive health [9].

Problems arise when too many toppings are added to the popcorn, negating many of the health benefits. Avoid buying popcorn that is covered in butter, salt, or caramel; instead, pop your own and sprinkle them with a hint of salt [1].

References:

1. Bell B. 28 Healthy Snacks Your Kids Will Love. Healthline – Parenthood [Internet]. 2019 [cited 1 June 2020];. Available from: https://www.healthline.com/nutrition/healthy-snacks-for-kids

2. Estrada J. 5 YOGURT BENEFITS THAT WILL INSPIRE YOU TO MAKE IT A REGULAR IN YOUR BREAKFAST ROTATION. Well+Good [Internet]. 2020 [cited 1 June 2020];. Available from: https://www.wellandgood.com/good-food/yogurt-benefits/

3. Taub-Dix B. 7 Reasons You Should Eat Oatmeal Every Day. Everyday Health [Internet]. 2019 [cited 1 June 2020];. Available from: https://www.everydayhealth.com/columns/bonnie-taub-dix-nutrition-intuition/reasons-why-you-should-eat-oatmeal-every-day/

4. Gunnars K. 12 Proven Health Benefits of Avocado. Healthline [Internet]. 2018 [cited 1 June 2020];. Available from: https://www.healthline.com/nutrition/12-proven-benefits-of-avocado

5. Raman R. Is Hummus Healthy? 8 Great Reasons to Eat More Hummus. Healthline [Internet]. 2018 [cited 1 June 2020];. Available from: https://www.healthline.com/nutrition/is-hummus-healthy

6. Chatterjee T. Apples for Kids – Benefits & Interesting Facts. FirstCry Parenting [Internet]. 2018 [cited 1 June 2020];. Available from: https://parenting.firstcry.com/articles/apples-for-kids-benefits-interesting-facts/

7. Torrens K. The health benefits of nuts. BBC Good Food [Internet]. 2018 [cited 1 June 2020];. Available from: https://www.bbcgoodfood.com/howto/guide/health-benefits-nuts

8. Marengo K. Are Raisins Good for You?. Healthline [Internet]. 2019 [cited 1 June 2020];. Available from: https://www.healthline.com/health/food-nutrition/are-raisins-good-for-you

9. American Heart Association. Popcorn as a snack: Healthy hit or dietary horror show?. [Internet]. 2019 [cited 1 June 2020];. Available from: https://www.heart.org/en/news/2019/06/18/popcorn-as-a-snack-healthy-hit-or-dietary-horror-show