Has you’re child been asking you constantly for more food between meals? Growing kids often get hungry between meals faster as their bodies go through growth spurts. Here’s 20 healthy snacks for kids which will keep their tum’s happy.
Snack time is a great opportunity to sneak some extra nutrients into your child’s diet. Healthy snacks for kids are always the best ones for your child’s development.
Many packaged snacks for kids are extremely unhealthy. They’re often full of refined flour, added sugars, and artificial ingredients. So my recommendation for those would be to AVOID! Try some healthy ones instead are watch your little one’s grow strong and healthy.
Here is a list of kid-friendly healthy snacks for kids that are both healthy and yummy for their tummy.
1. Fruit
Kicking it off with the best! A piece of fruit is a convenient and healthy snack for kids.
Most fruits contain fibre and important nutrients like potassium and vitamins A and C which are great to keep your child’s energy levels topped up.
Apples, blueberries, strawberries, oranges, pears, grapes, peaches, and plums are examples of fruits that can be used for grab-and-go snacks.
TOP TIP: Cut fruits such as mango, pineapples, guava’s, lemon, watermelon into small pots which you can easily store in the fridge.
2. Organic Yoghurt
Organic Yoghurt is a great snack for kids because it’s a good source of protein and calcium. Some yoghurt’s also contain live bacteria, which benefit the digestive system, You can wait till you’re child is over the age of 3 before introducing live bacteria yoghurt.
Most yoghurt’s marketed to kids are high in sugar, so there’s really no point classing them as ‘healthy’. Instead, choose plain, full-fat yoghurt and sweeten it with fresh fruit or a drizzle of organic honey.
Make sure not to give honey to infants under 12 months old, as they’re at a greater risk of a serious infection called botulism.
3. Nuts
Make sure you’re child doesn’t have any allergies before giving this as a snack. Watch out for any reactions or flares. Nuts can also be a choking hazard, so make sure your child is able to handle the texture before giving nuts as a snack, once again I would recommend over the age of 3 years. If all is good you can continue with this delicious snack.
Nuts are high in healthy fats, along with fiber and antioxidants. These fat’s are important for supporting growth in children.
4. Popcorn
You may consider popcorn a junk food, but it’s really a nutritious whole grain, and all kid’s love popcorn don’t they!
Air-pop your own popcorn, and drizzle it with a little butter. However, use caution when offering popcorn to younger children, as it can be a choking hazard.
5. Celery sticks
Celery is a great vegetable which kid’s enjoy crunching on. It’s easy to digest and full of health benefits.
6. Sliced pears with ricotta cheese
This delicious mix is pretty famous with little ones. It gives their taste buds something to keep guessing about. Pears are a sweet treat and easy for a little one to eat when they’re cut into slices.
Spread each slice with ricotta cheese to add a yummy source of protein and calcium to your child’s snack. They will love the taste.
7. Cottage cheese
Cottage cheese is rich in protein and a good source of selenium, vitamin B12, and calcium.
Vitamin B12 is important for proper growth and brain development in children, so it’s important they get the right balance at a young age.
8. Oatmeal/Barley Oats
If you’re not already giving your child oatmeal in breakfast, you can introduce it as a snack.
Oats are high in soluble fibre, which increases the number of beneficial bacteria in the digestive tract.
You can either make your own oatmeal at home or opt for the organic one. Store bought ready made, usually has a lot of sugar inside which should be avoided.
9. Cheese Strings
Cheese is mostly made up of protein and fat and is a good source of calcium. A source every child needs.
Full-fat dairy foods contribute to a child’s nutritional requirements for calcium, magnesium, and vitamins A and D and with these strings, kid’s will love munching on them.
Cheese provides children with high-quality protein, which is needed for proper growth. It will also help them feel full between meals and full of energy as cheese is a slow energy releaser.
Best part – it does no harm to teeth.
10. Veggies
Veggies are loaded with important vitamins and minerals, and many kids don’t eat enough of them because there either introduced to them too later on in life.
Get your little one’s on veggies early as possible after the age of one. Remember you can boil them to make them soft if your child doesn’t have their teeth yet.
Carrots, potatoes, cabbage, cucumber, spinach, peas, sprouts, broccoli are all excellent choices.
Related: 9 east peasy snacks for babies aged 1 and under.
Healthy snacks for kids continued…
11. Fruit smoothie
Children get very thirsty in between meals quiet frequently.
Do remember to give them plenty of water. However if you feel they are still hungry, try a fruit smoothie. It will diminish their thirst as well as satisfy their cravings.
A fruit smoothie is a good way to pack a lot of nutrients into a small juice snack.
Bonus – You can also add veggies to a smoothie. With the sweetness of the fruit, your kid may not even realize they’re in there.
Use whole, fresh ingredients and avoid ready made fruit juices, which are high in sugar.
12. Hard-boiled eggs
Boiled eggs are such a great healthy snack – I feel this should be a must in every child’s snack routine.
Top Tip: Keep hard-boiled eggs in the refrigerator for a quick, high-protein treat for a grab on the go.
Eggs are highly nutritious and have high-quality protein and several vitamins and minerals, including vitamin B12, riboflavin, and selenium.
They are also beneficial for eye health and brain development.
13. Banana
Banana is the easiest snack your child can EVER have. It’s so filling and healthy you can’t go wrong with it.
14. Raisin snack packs
Raisins are dried grapes. They come in small sizes which are easy for kid’s to chew on.
Did you know? Raisins contain a decent amount of iron, that many children don’t get enough of, and which is needed to transport oxygen throughout your body.
15. Baked sweet potato fries
You don’t really hear fries as a healthy snack, however baked sweet potato fries are.
Sweet potatoes are one of the richest sources of beta-carotene. It contributes to healthy eyes and skin.
Remember to bake them and not fry!
16. Kale chips
Kale is considered a super food, as it’s packed with nutrients but low in calories.
It is packed with vitamin A, C, and K.
Though most kids won’t find this snack looking like chocolate, you may get away with making them kale chips which may change your child’s mind.
Wondering how to make kale chips? There easy!
Tear the kale into pieces, then wash and thoroughly dry it. Toss it in the olive oil and seasoning’s (if required). Spread it out on a cookie sheet and bake it at 350°F (175°C) for 10–12 minutes. Kale can quickly burn so keep an eye on them.
17. Carrot sticks dipped in hummus
Carrots dipped in hummus gives kid’s the feeling that their adults. Most kids love dips, and providing them with a healthy dip is a great way to get them to eat their veggies. It’s healthier than dipping doritos in salsa I suppose.
Hummus is a good option for the dip. It’s a thick, creamy spread made from chickpeas, which contain fiber, folate, and plenty of antioxidants.
18. Bell peppers with guacamole
Bell peppers are naturally sweet and highly nutritious.
They come in various colours which will keep the kid’s busy whilst naming each colour as they take a bite. They provide a good source of fiber, vitamin C, and taste delicious dipped in guacamole, a creamy spread made from mashed avocados.
We all know avocado’s have amazing health benefits so why not give this snack a try.
19. Olives
Olives also come in various colours such as yellow, black and green. They are rich in healthy fats and packed with powerful antioxidants that protect your body from damaging molecules called free radicals.
Make sure you purchase pitted olives or remove the pit before serving them to small kids.
20. Frozen fruit popsicles
During summer time, kid’s are always asking for ice cream and frozen ice lollies in between meals, so what better than topping them up with Frozen fruit popsicles .
These home made popsicles are a yummy treat for kids and really quite healthy.
You can use Purée frozen fruit or berries and a small amount of fruit juice in a blender. Pour the mixture into popsicle moulds or small plastic cups. Place these in the freezer over night and they’ll be ready in the morning for your kid’s to enjoy.
An extra snack for hungrier kids
21. A cheeky half of a sandwich
Depending on your child’s activity, sometimes a small snack like a celery stick just isn’t enough. They need a tad bit more. Half a sandwich can also make a healthy snack for kids.
To build a healthy sandwich, try to include many food groups all together so it’s healthy. Start with whole-wheat bread, or even fresh home made if you can. Pick a source of protein, and include a fruit or veggie.
Here are some examples of healthy sandwich combinations:
- mozzarella cheese and tomato slices
- peanut butter and banana slices
- hard-boiled egg, avocado, and tomato
- cream cheese and cucumber slices (my kid’s favourite)
Summary
Healthy snacks for kids can provide your kids with energy and help them get the nutrients they need on a daily basis.
Don’t be too strict on your child by avoiding snack time.
If your child is asking for a snack then ensure to feed them something small for sure.
A hungry child leads to an unhealthy child. You can offer your kids whole, unprocessed foods at snack time instead of pre packaged snack foods.
Giving your child healthy snacks in between ensure they are growing healthy and receiving the nutrients their body needs to grow and remain happy.
Healthy snacks for kids -read more
What’s your child’s favourite snack? Leave me a comment below.
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