Snacking is an important part of a child's diet. It provides them with the energy and nutrients they need to stay active and focused throughout the day. However, it can be challenging to find snacks that are both healthy and appealing to kids. In this blog, we'll provide you with healthy snack ideas that your kids are sure to love.
Apple slices with peanut butter
Apple slices are a healthy and tasty snack that kids love. Pair them with a tablespoon of peanut butter for some added protein and healthy fats. Peanut butter is also a good source of fibre, which helps to keep kids feeling full and satisfied.
Yoghurt and fruit
Yoghurt is a great source of calcium, which is important for kids' bone health. Add some fresh fruit, like berries or sliced bananas, for a touch of sweetness and added nutrients. Greek yoghurt is a particularly good choice, as it is higher in protein than regular yoghurt.
Veggie sticks with hummus
Raw vegetables, like carrots, cucumbers, and celery, are packed with vitamins and minerals. Pair them with a serving of hummus for some added protein and flavour. Hummus is a good source of healthy fats and can help to keep kids feeling full between meals.
Cheese and crackers
Cheese is a good source of protein and calcium, and kids love it. Pair a few slices of cheese with whole-grain crackers for a balanced and satisfying snack. Look for crackers that are low in added sugars and high in fibre.
Homemade trail mix
Trail mix is a great snack for kids on the go. Make your own by mixing together nuts, seeds, and dried fruit. Avoid trail mix that contains added sugars, like chocolate chips or candy.
Smoothies are a great way to pack a lot of nutrients into a small package. Blend together some frozen fruit, like berries or bananas, with yoghurt or milk for a creamy and delicious snack. You can also add in some leafy greens, like spinach or kale, for an extra boost of vitamins and minerals.
Eggs are a good source of protein and healthy fats. Hard-boiled eggs make for a convenient and portable snack that kids love. Sprinkle some salt and pepper on top for some added flavour.
Edamame, or boiled soybeans, are a great source of plant-based protein. They also contain fibre, vitamins, and minerals. Serve them with a sprinkle of sea salt for a tasty and nutritious snack.
Homemade fruit popsicles
Fruit popsicles are a fun and refreshing snack for kids on a hot day. Make your own by blending together some fresh fruit, like strawberries or mango, with yoghurt or coconut milk. Pour the mixture into popsicle moulds and freeze for a few hours.
Baked sweet potato fries
Sweet potatoes are a good source of fibre and vitamins. Cut them into strips, toss them with a little bit of olive oil and sea salt, and bake them in the oven for a crispy and satisfying snack.
Popcorn: Popcorn is a low-calorie snack that is high in fibre, making it a great option for kids. Air-popped popcorn is the healthiest option, but if you prefer a little flavour, try adding a sprinkle of nutritional yeast or a small amount of low-fat cheese.
Banana sushi: This fun snack is easy to make by spreading almond or peanut butter on a tortilla, wrapping a banana inside, and slicing it into bite-size pieces. You can also try adding some honey or cinnamon for extra flavour.
Roasted chickpeas: Chickpeas are a great source of protein and fibre, and roasted chickpeas make a crunchy and tasty snack. You can roast them with some olive oil and spices like paprika or cumin, or try a sweet version with cinnamon and honey.
Cottage cheese with fruit: Cottage cheese is a good source of protein and calcium, and it can be paired with fruit like berries, peaches, or pineapple for a tasty and healthy snack.
Fruit kebabs: Kids love fun and colourful snacks, and fruit kebabs are a great way to make snacking more exciting. You can cut up different fruits and thread them onto skewers, or try a yoghurt dip for extra flavour.
Variety is key: Children can easily get bored with the same snacks over and over again, which can lead them to choose less healthy options out of boredom. To keep things interesting, offer a variety of healthy snacks with different textures, colours, and flavours. For example, you can switch up the type of fruit or vegetable you offer or try different dips and spreads with crackers and bread.
Involve your child in snack choices: Allowing your child to choose their own healthy snacks can give them a sense of autonomy and control, which can make them more likely to eat them. You can offer them a few healthy options and let them choose what they want. For example, you can offer carrot sticks, cucumber slices, or cherry tomatoes as options for veggie snacks.
Be a role model: Children often learn by example, so modelling healthy snacking behaviours can help encourage them to make healthy choices. If your child sees you regularly snacking on fruits and vegetables, they may be more likely to do the same. You can also make snack time a shared experience by sitting down together and enjoying a healthy snack as a family.
Don't use snacks as a reward or punishment: Using food as a reward or punishment can create an unhealthy relationship with food and lead to emotional eating. Instead, focus on praising and rewarding your child for positive behaviours that are unrelated to food. For example, you can offer praise for completing homework or chores, and offer non-food rewards like extra playtime or a fun family activity.
Keep portion sizes in mind: While healthy snacks are important, it's also important to keep portion sizes in mind to avoid overeating. For example, a serving of nuts is typically only a small handful, and a serving of cheese is about the size of a matchbox. Providing appropriate portion sizes can help your child develop healthy eating habits and avoid consuming too many calories.
In conclusion, snacks are an important part of a child's diet, but it's important to choose healthy options that provide them with the nutrients they need. The above snack ideas are not only healthy but also delicious and appealing to kids. Try them out and see which ones your kids like the most.