Healthy snacks for the little ones

 

28 HEALTHY SNACKS FOR KIDS AT HOME

Children who are growing often feel hungry between meals. However, many packaged snacks for kids are extremely unhealthy. These snacks are often filled with refined flour, added sugars, and artificial ingredients. Snack time is a great opportunity to sneak in some extra nutrients into your child’s diet. Instead of highly processed snacks, fill your child’s stomach with healthy foods that will provide energy and nutrition. Here is a list of healthy and delicious snacks for kids:

1. Yogurt

Yogurt is an excellent snack for kids because it is a good source of protein and calcium. Calcium is especially important for children’s developing bones, although sports until the age of 18 will be crucial for the calcium in their bones. Some yogurts also contain live bacteria, which benefit the digestive system. Most yogurts marketed for children are high in sugar. Instead, choose whole yogurt, with its fat, and sweeten it with fresh fruit or a drizzle of honey. However, make sure not to give honey to children under 12 months of age, as they can develop a serious illness called botulism.

2. Popcorn

You might consider popcorn to be junk food, as commercial varieties contain unhealthy additives, but homemade popcorn is actually a nutritious food. As long as they are not coated in unhealthy toppings, popcorn can be a healthy snack for kids. You can make your own popcorn, sprinkle it with a little butter or some grated Parmesan cheese on top. However, be careful when offering popcorn to younger children, as it can be a choking hazard.

3. Celery with peanut butter and raisins

Celery with peanut butter and raisins is a fun way for your child to eat a vegetable. Cut a stalk of celery into three or four pieces, and then spread peanut butter inside the celery. Place a few raisins on top of the peanut butter. These three foods combined provide a good balance of carbohydrates, protein, and fats.

4. Nuts

Nuts are high in healthy fats, along with fiber and antioxidants. Healthy fat is important because it aids in growth in children. Doctors used to recommend avoiding nuts for children due to the risk of an allergic reaction, but recent evidence suggests that introducing nuts at an early age reduces the risk of this. However, nuts can be a choking hazard, so make sure your child is able to handle the texture before giving nuts as a snack.

5. Dried fruit and nut mix

As long as your child is not allergic to nuts, a mix of dried fruits and nuts is a healthy snack for kids to eat anywhere. Most commercial mixes contain candy and chocolate, which are high in sugar, but you can easily make your own mix. For a healthier version, combine dried fruits, nuts, and whole grain cereals.

6. Sliced pears with ricotta cheese

Pears are a sweet and easy treat for your child to eat if you cut them into slices. Pears are rich in fiber and beneficial plant compounds. Separate each slice with ricotta cheese to add a delicious source of protein and calcium to your child’s snack.

7. Cottage cheese

Cottage cheese is a fresh, creamy cheese soft enough for even babies to consume. Cottage cheese is rich in protein and is a good source of selenium, vitamin B12, and calcium. Vitamin B12 is important for proper growth and brain development in children. You can serve cottage cheese plain or top it with fresh or dried fruits or spread a creamy layer on whole wheat toast.

8. Oatmeal

Oatmeal is a healthy breakfast for kids, but it also makes a good snack. Oats are high in soluble fiber, which increases the number of beneficial bacteria in the digestive tract, along with other health benefits. Avoid flavored packaged oatmeal, as they are high in sugar, and make your own with whole oats. Add a pinch (1/8 teaspoon) of cinnamon and some diced apples to sweeten. If you make the oatmeal with milk instead of water, you will add some extra protein and calcium.

9. A piece of cheese

Cheese is primarily made up of protein and fat, and is a good source of calcium. Studies have shown that eating cheese and other dairy products is associated with a better quality diet. Full-fat or whole dairy foods significantly contribute to children’s nutritional requirements for calcium, magnesium, vitamin A, and vitamin D. Cheese provides children with high-quality proteins that are necessary for proper growth. Protein will also help them feel full between meals. Interestingly, some studies have found that children who eat cheese are less likely to have cavities.

10. Vegetable Pita

Some parents find it difficult to get their children to eat vegetables. But if you make it fun, kids are more open to trying vegetables. Spread some hummus on whole wheat pita and cut raw vegetables like carrots, cucumbers, lettuce, and peppers. Let your child choose some vegetables and fill the pita. Vegetables contain important vitamins and minerals, and many kids do not eat enough of these.

11. Fruit smoothie

A fruit smoothie is a great way to pack a lot of nutrients into a small snack. You can also add vegetables to a smoothie. With the sweetness of the fruit, kids won’t even realize they are there. Use whole, fresh ingredients in your smoothie and avoid bottled fruit juices, as they are high in sugar. There are countless combinations you can try; here is a smoothie recipe to get you started: Berry Smoothie Ingredients: 2 cups of fresh spinach 2 cups of frozen berries 1 cup of plain yogurt 1 cup of whole milk or almond milk 1 tablespoon of honey Instructions: Add all ingredients to a blender and blend until smooth. Makes four servings.

12. Hard-boiled eggs

Keep hard-boiled eggs in the fridge for a quick high-protein snack for your kids. Eggs are highly nutritious and an excellent snack for children. They provide high-quality proteins and several vitamins and minerals, including vitamin B12, riboflavin, and selenium. Eggs also contain lutein and zeaxanthin, two carotenoids that are beneficial for eye health. Additionally, they are one of the best dietary sources of choline, a vitamin that is necessary for proper brain development.

13. Banana oatmeal cookies

Homemade banana cookies are a healthy treat for kids, and they will enjoy them as if they were a dessert. These cookies get their sweet taste from mashed bananas instead of refined sugar. Refined sugars are associated with health problems in children, such as increased risk factors for heart disease, childhood obesity, and type 2 diabetes. Banana Oatmeal Cookies Ingredients: 3 ripe bananas, mashed 1/3 cup coconut oil 2 cups rolled oats 1/2 cup chocolate chips or nuts 1 teaspoon vanilla Instructions: Mix all ingredients in a bowl. Place tablespoons of the cookie mixture on a greased baking sheet and bake for 15-20 minutes at approximately 175 °C.

14. Raisins

Raisins are dried grapes. They contain almost all the nutrients found in fresh grapes, but in a smaller format. Raisins contain a decent amount of iron, which is a nutrient that many children do not get enough of in their diets. The body requires an adequate amount of iron to transport oxygen throughout the body. Additionally, raisins contain plant compounds, including oleanolic acid, which may protect children’s teeth from cavities by preventing bacteria from adhering to the teeth. Raisin packs are an easy snack to carry around and are much healthier than most pre-packaged foods.

15. Turkey and avocado rolls

A turkey and avocado roll is a healthy and easy-to-eat snack. Turkey is a good source of protein, which is responsible for building and repairing tissues in the body. Protein is also very filling, which can help kids feel full between meals. And avocados are packed with heart-healthy fats, along with fiber, folate, vitamins C and K, pantothenic acid, potassium, and various antioxidants. To make a turkey and avocado roll, first peel and slice an avocado. Gently rinse the slices in lemon juice to prevent them from browning. Wrap a slice of turkey around each slice of avocado, and you’re done!

16. Baked sweet potato

Sweet potatoes are one of the richest sources of vitamin A, a nutrient that contributes to eye and skin health. Homemade baked sweet potatoes are a nutritious alternative to fries. Sweet Potatoes. Ingredients: 1 fresh sweet potato 1 teaspoon olive oil Sea salt Instructions: Peel and cut the sweet potato into stick shapes. Toss the sweet potatoes in olive oil and sprinkle with sea salt. Bake on a baking sheet at 218 °C for 20 minutes.

17. Pickles

Pickles are cucumbers that have been fermented in salt and water. They are a good source of vitamin K and also contain probiotic bacteria, which are good for the digestive system. Pickles that contain vinegar do not have probiotics, so look in the refrigerated section of the grocery store for pickles that contain live cultures. Avoid sweet pickles, which contain added sugars.

• Kale chips

Kale is considered a superfood because it is full of nutrients with very few calories. In fact, kids can get all the vitamin A, C, and K they need in a day from just one cup of kale. No wonder most kids won’t jump for joy at the chance to eat kale. But kale chips are a tasty snack that can change your child’s mind about kale. Ingredients: A small bunch of kale 1 tablespoon olive oil 1 teaspoon garlic powder 1/4 teaspoon salt Instructions: Tear the kale into pieces, wash, and dry well. Toss the kale in olive oil and seasonings. Spread it on a baking sheet and bake at around 175 °C for 10-12 minutes.

19. Carrots and hummus

Most kids love to dip, and providing them with a healthy snack is a great way to get kids to eat their vegetables. Hummus is an option. It is a thick cream made from chickpeas, which contain fiber, folate, and a ton of antioxidants. Hummus tastes delicious paired with carrot sticks or other raw vegetables.

20. Cereal balls

Cereal balls taste like cookies, but they are made with whole and nutritious ingredients. You can make this snack with flax seeds or whole chia seeds, which are a source of fiber, protein, and antioxidants. They are a healthier alternative to commercial bars, which are generally high in sugar and artificial ingredients. Energy cereal balls Ingredients: 1 cup oats 1/3 cup raw honey 1/2 cup almond butter 1/2 cup ground flaxseed or whole chia seeds 1 teaspoon vanilla 1/2 cup dried fruit Instructions: Mix all ingredients in a large bowl. Roll the mixture into small balls and refrigerate. For a party, replace the dried fruit with dark chocolate chips.

21. Peppers and guacamole

Peppers are naturally sweet and highly nutritious. They provide a good source of fiber, vitamin C, and carotenoids. Carotenoids are plant compounds with multiple health benefits, including improving vision. Peppers taste delicious dipped in guacamole, a cream made from mashed avocados.

22. Whole grain crackers and nut butter

You can make your own crackers by spreading some nut butter, such as almond butter, on whole grain crackers. This snack has a good balance of protein, carbohydrates, and fats. However, choose your crackers carefully for your kids. Many crackers are filled with refined flour, hydrogenated oils, and even sugar. Instead, choose those made with 100% whole grains and seeds and avoid crackers with added sugar.

23. A piece of fruit

A piece of fruit is a convenient and healthy snack for kids. Most fruits contain fiber and important nutrients such as vitamins A and C and potassium. Bananas, apples, pears, grapes, peaches, and plums are examples of fruits that can be used for snacks. Cut fruits like pineapple, melon, and mango into small pieces and store them in small containers for easy snacking.

24. Peanut butter and banana quesadilla

A quesadilla made with peanut butter and banana is a healthy and tasty snack. Peanut butter is a great way to give your child a source of healthy fats and some protein. And bananas are a good source of potassium and vitamin B6, as well as containing a good amount of fiber. This simple recipe combines peanut butter and bananas into a delicious snack. Ingredients: 1 whole wheat tortilla 2 tablespoons peanut butter 1/2 of a banana 1/8 teaspoon cinnamon Instructions: Spread the peanut butter over the entire tortilla. Slice the banana and place the slices on one half of the tortilla. Sprinkle cinnamon over the bananas and fold the tortilla in half. Cut into triangles before serving.

25. Olives

Olives are rich in healthy fats and full of powerful antioxidants. Antioxidants are important because they protect the body from harmful molecules called free radicals. Olives are soft and easy for kids to eat. Be sure to buy pitted olives for kids or remove the pit before serving them. Different varieties of olives have their own unique flavor. If you have never offered olives to your child before, start with mild black olives.

26. Apple slices and peanut butter dip

Apple slices and peanut butter are a delicious combination. The skin of an apple contains pectin, a soluble fiber that feeds friendly gut bacteria and improves digestive health. Peanut butter has a thick consistency, which can be difficult for kids to use for dipping. So mix a little whole yogurt with two tablespoons of peanut butter to make a smooth and creamy dip for the apple slices.

27. Fruit popsicles

Frozen fruit popsicles are a delicious treat for kids, and they are actually quite healthy. Most store-bought popsicles are filled with refined sugar or high fructose corn syrup and artificial flavors. But you can easily make your own popsicle at home, and your kids will probably enjoy helping. Blend fruit puree or frozen berries with a small amount of fruit juice in a blender. Pour the mixture into popsicle molds or small plastic cups. Cover with foil and insert a stick into the popsicles through the foil. Freeze overnight.

28. Half a sandwich

Sandwiches don’t have to be just for lunchtime. Half a sandwich can also make a healthy snack for kids. To make a healthy sandwich, start with whole wheat bread, choose a source of protein, and include a fruit or vegetable if possible. Here are some examples of healthy sandwich combinations: Ham, cheddar cheese, and thinly sliced apples Mozzarella cheese and tomato slices Peanut butter and banana slices Turkey, Swiss cheese, and pickles www.quiropractica1.com