When hunger strikes between meals, it’s important to have healthy and satisfying snacks, especially for growing kids. The stores are flooded with packaged snack options that are tempting and convenient to buy, but most of them contain high sugar levels, empty calories, and add no nutritional value. Instead, one can opt for one of the following snacking options: easy to make, highly flavorful, and provide numerous benefits that boost a child’s development.

Crunchy vegetables and hummus
Vegetables are another great snack choice, providing essential vitamins and minerals. For example, one can opt for crunchy vegetables like carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes. Pairing them with a healthy dip such as hummus or yogurt-based dressings can make them more appealing to kids and boost their overall health and energy levels.

Yogurt
Yogurt is a versatile snack packed with calcium, protein, and probiotics. The live bacteria in the product are highly beneficial for digestion. Packed with nutrients, yogurt is a supportive and tasty snack for developing and strengthening kids’ bones. One should choose plain, unsweetened yogurt and add natural sweetness by mixing fresh fruits or a drizzle of honey. One should avoid store-bought sweetened or flavored yogurt since these products contain high sugar levels. Alternatively, one can freeze yogurt in popsicle molds for a refreshing treat during warmer months. Yogurt may not be advisable, however, for infants below twelve months.

Popcorn
Another healthy choice for a quick snack is popcorn. This fun and crunchy snack can be ideal for movie night or after-school treats as it is nutritious whole grain rich in fiber. It can also help regulate bowel movements and is rich in antioxidants and low in bad cholesterol. One can drizzle some low-fat butter or cheese on top to make it tastier. Avoid adding too many unhealthy toppings.

Nuts
A handful of nuts are a popular healthy choice for kids and adults alike. These can include cashews, almonds, walnuts, pistachios, hazelnuts, pecans, brazil nuts, macadamia nuts, etc. Nuts are rich in essential vitamins, minerals, and antioxidants. Nuts provide different nutrients, including vitamin E, magnesium, potassium, omega-3 fatty acids, and folate. They are known to lower cholesterol levels. Since they are plant-based proteins, they are a good choice for vegan kids and help in muscle repair. Their high fiber content also promotes digestive health and lowers cholesterol and blood sugar risk. So it’s best to soak almonds and other nuts before consuming them to make them easier to digest.
They also boost brain capacity, leading to better concentration and memory. So a handful of nuts every day can be beneficial for kids. However, it’s best to consult a doctor to ensure that one’s kid has no allergies or reactions to certain nuts.

Smoothies
Smoothies are another great snack option for kids. Staying hydrated is crucial for children, especially during active play and warmer months. Smoothies can help meet their hydration needs, mainly when using hydrating ingredients like coconut water, cucumber, and watermelon.
Besides, smoothies can be a game-changer for picky eaters who struggle to consume enough vegetables. One can easily hide nutrient-packed vegetables like spinach, kale, or carrots in a smoothie without compromising the taste. The vibrant colors and naturally sweet flavors of fruits can help mask the taste of vegetables, making smoothies an excellent way to increase your child’s veggie intake.
Additionally, smoothies provide a quick and convenient energy source, thanks to the natural sugars present in fruits. Including a source of healthy fat and protein, such as nut butter, Greek yogurt, or a handful of nuts, can help balance blood sugar levels and keep one’s child satisfied for longer. This can be especially beneficial for active kids or as an after-school snack to tide them over until dinner. Lastly, one of the advantages of smoothies is that they are highly customizable. One can get creative and involve one’s child in the process, allowing them to choose their favorite fruits and flavors and decorate the glass with colorful straws or fruit garnishes. Involving kids in smoothie-making can make the experience enjoyable and encourage them to try new ingredients.

Fruits
Fruits are abundant in vitamins and minerals. Savory fruits like oranges and grapefruit are rich in Vitamin C, while berries are rich in antioxidants. A daily bowl of fruits can add to a child’s overall development. Fruits also contain natural sugars, primarily fructose, which provide a quick and easily digestible energy source for active kids. Unlike added sugars found in processed snacks, these natural sugars come packaged with fiber, water, and a wealth of beneficial nutrients.
Including fruits as part of one’s child’s snack can help provide sustained energy for play, sports, or academic activities. Fiber adds bulk to the stool, facilitating smooth bowel movements and maintaining a healthy gut. Including fruits in one’s child’s food can support their digestive system and prevent common digestive issues.

Eggs
Eggs are another powerhouse of nutrients, especially protein that can boost a child’s health. The versatility and convenience of eggs allow one to customize one’s snacks according to their child’s preferences and food habits. They can be enjoyed as hard-boiled eggs on the go or incorporated into creative recipes like egg muffins or salads. They are allergen-friendly for most children and can be easily prepared, making them a nutritious and satisfying snack choice.

Oatmeal
Oatmeal is a convenient snack option, requiring minimal preparation time. It is packed with soluble fiber called beta-glucan, which has been linked to improved heart health and helps regulate cholesterol levels. It also offers a range of health benefits, from regulating bowel movements to boosting metabolism. In addition, it provides a steady release of energy, making it an ideal snack for active kids.
Besides, oats are also easy to make. For example, one can add plant-based milk like almond or coconut and soak it overnight for vegan kids. It is also safe to use dairy milk and add yogurt, nuts, and fruits for toppings and honey for sweeteners. One can also add powdered nuts or seeds mix to give it a nutritional boost. Including oatmeal in one’s child’s snacks can help keep their digestive system healthy and prevent constipation.