Today’s kids are busier than ever. Between school, extracurriculars, and their own clubs and hobbies, they’re always running from one activity to the next. It’s important to keep them fueled while also supporting their growth and development. Here are just a few snacks that can keep kids energized, satisfied, and growing well:
1. Hummus and veggies
Hummus is a tasty treat that can be eaten with all kinds of food, but it’s especially nutritious with veggies. You’ll avoid the carbs of chips and crackers while still having that essential crunch factor. You can also pick and choose your child’s favorite veggies to go along with the spread— classics include baby carrots, celery sticks, and bell pepper strips. Another great thing about hummus and veggies is that it doesn’t spoil right away, so it’ll stay fresh in a packed lunch box until your child can get to it. As for preparing hummus, it’s pretty simple to do. The main ingredient is chickpeas, and from there, you can add other flavors like tahini, salt, olive oil, garlic, or lemon juice. Just throw them in a food processor until they form a desired consistency. You can also buy pre packaged hummus at the grocery store if you prefer.
2. Fruit smoothies
Smoothies are a great breakfast shortcut in a busy household. They can be made either sweet or savory, and depending on their ingredients, they’re suitable for breakfast, lunch, dinner, or a snack. In terms of nutrition, fruit smoothies tend to pack the biggest punch. They’re filled with everything from fiber to antioxidants, and their naturally sweet flavor can help your child avoid other sugary snacks. They’re also good for hydration since they’re usually made with water, milk, or ice as a base. Another popular smoothie option is the green smoothie. While this is usually heavier on veggies, you can also incorporate green and yellow fruits like avocado, mango, pineapple, and banana. It should also be noted that parents can hide fruits and veggies in smoothies that their children will never taste.
3. Trail mix
Trail mix can be a way to satisfy your child’s sweet tooth without resorting to junk food. You can include a small amount of candy in the form of chocolate chips or M&Ms, but the bulk of the bag should be healthier. Common ingredients include nuts, raisins, seeds, and pretzels. Another benefit of trail mix is that it’s a grazing food. Rather than eating it all at once, people usually grab a handful when they have a craving or need some energy. This can help to instill healthy eating habits in your child that encourage moderation and discourage binging or gorging.
4. Devilled eggs
Eggs are a fantastic snack for kids, especially if you’re trying to get more protein in their diet. Protein is essential to many body processes and can also help them feel fuller and more satisfied between meals. The trick to eating more eggs is figuring out a way to cook and serve them even when you’re pressed for time. Thankfully, deviled eggs exist. They’re hard-boiled, so they’re a finger food that can be eaten on the go, but they also have delicious umami flavors that make them feel like a sit-down meal. It’s easy to customize the filling based on your child’s likes and dislikes, so even if they’re a picky eater, you can find a way to turn deviled eggs into a treat using guacamole, light mayo, hummus, and dill.
