Healthy snacks for kids

Importance of healthy snacks for kids

Healthy snacks for kids should be our first priority, for overall health, growth, and development of kids. Being active and playful in childhood, children need an immediate recharge of energy for their growth and well-being. Therefore, they required energy backup is only possible through nutritious snacks. If we do not provide a proper snack between meal times for the children, consequently, their hunger will increase more than necessary. Furthermore, due to this increase in appetite, children are also attracted to such food which are not suitable for their health.

Top 30 healthiest snacks for kids

All the essential antioxidants, minerals and vitamins can be provided to children with the help of snacking, that are not available to children due to a normal daily breakfast. Meanwhile, if children are given the habit of eating nutritious foods from the beginning, then this habit remains in them till old age.  As a result, these children can keep themselves away from problems like diabetes, obesity and heart diseases throughout their life. Thus, choosing wisely healthy snacks for kids is extremely important. For children, snacks are chosen that are rich in nutrients, moderate in amount of sugar, good fats, whole grains and low-fat milk etc. Moreover, we should avoid processed foods, unhealthy fats and fried things. Here are some of the top nutrient-dense healthy snacks for kids that are a must-have for your kids.

10 Fresh Fruits  as healthy snacks for your kids 

• Apple slices: 

  Apple slices are an excellent healthy snacks for kids because of their numerous health advantages and benefits. Here we are sharing some reasons why apple slices are a great choice for kids. Apples are an excellent source of dietary fiber and contain a good number of antioxidants. Furthermore, apple slices are good source of minerals and vitamins. They are easy and quick to prepare, as a great snack for busy parents. Moreover, you can easily pack apple slices in lunchboxes or take on-the-go, making them a great snack for kids’ travel and activities.

Apple slices benefits:

1. Prevent constipation, support healthy blood sugar levels and promote digestive health.
2. Reduce inflammation, protect cells from damage, and support overall health.
3. Maintain healthy skin, eyes, as well as immune function.
4. Promotes a healthy gut microbiotic, Feeds good bacteria in the gut.
5. May help to reduce the risk of chronic diseases.

• Banana Bites:

  Bananas are a super tasty and easy snack that you can add to your kid’s diet. They are, easy to chew, and swallow. Kids love dipping banana bites along with, almond butter, yogurt or peanut butter, for further, flavor and fun. Bananas are a good source of potassium and an excellent source of dietary fiber. Bananas are rich in antioxidants, such as vitamin C and phenolic compound. A common banana that provides nutrients includes:

  

Banana bites benefits:

1. Promotes bone health, and supports good muscle function. Furthermore, maintain healthy blood pressure.
2. Prevent constipation, support healthy digestion, and regulate bowel movements.
3. Reduce inflammation, protect cells from damage, and support overall health.
4. Promoting a healthy gut microbiome, feed the good bacteria in the gut.
5. Reduce the risk of chronic diseases like heart disease, certain types of cancer and likewise type 2 diabetes.
6. Can help support healthy weight management.

• Grapes (cut in half): 

  Grapes are a sweet, nutritious and healthy snacks for kids, offering numerous health benefits. They  are rich in health essential such as, minerals and Vitamins, grapes contain powerful antioxidants like quercetin, resveratrol, and anthocyanin. They are also a good source of dietary fiber. A small bowl of grapes provides us:

Grapes benefits:

1. Maintain healthy skin, bones, and immune function.
2. Helps to protect cells from damage, reduce inflammation, furthermore support overall health.
3. Prevent constipation, support healthy digestion. Furthermore, it helps to regulate bowel movements.
4. May help reduce the risk of chronic diseases.
5. Promotes a healthy gut microbiome.Moreover, it helps to feed the good bacteria in the gut.

• Mandarin oranges: 

  Mandarin oranges are a Juicy, sweet, nutritious and healthy snacks for kids. It contain health essentials such as, vitamin c which boosts immunity and energy, fiber which supports health digestion, and antioxidants which protects against cell damage. Encourage kids to eat the whole mandarin orange including the peel, if you want to get the most nutritional benefits. A medium mandarin orange contains:

Mandrin oranges benefits:

1. Promotes healthy immune system, skin, and iron absorption.
2. Prevent constipation, and support healthy digestion.
3. Protect cells from damage, reduce inflammation, and also support overall health.
4. Helps to reduce the risk of illnesses like the common cold. Support healthy immune function.
5. Reducing the appearance of wrinkles & improve skin texture.Furthermore, it  helps is support healthy skin.

• Berries:

  Some popular berry options for kids include Strawberries, Blueberries, Raspberries, Blackberries, Cranberries. Berries are delicious to eat and rich in nutrition. Giving it to children as a snack Provide children, fiber to support healthy digestion, vitamin C & K to boast immunity and bone health, in addition, berries contain antioxidants that protect against cell damage. One cup of mix berries provides:

Berries benefits:

1. Support overall health and especially protect cells from damage.
2. Prevent constipation, support healthy digestion as well as regulate bowel movements.
3. Support healthy skin, bones, and immune functions.
4. Reduce the risk of stroke, heart disease, and high blood pressure.
5. Promotes a healthy gut microbiome.

• Watermelon cubes:

  Watermelon cubes are an excellent choice for kids. Here are some reasons why, during hot summer months watermelon cubes are an excellent way to encourage kids to stay hydrated. Watermelon cubes are a refreshing, sweet, nutritious and healthy snacks for kids as they are rich in health essential such as, Vitamin C which helps to boost immunity and energy, lycopene provides antioxidants properties. One cup of watermelon cubes can provide:

Watermelon benefits:

1. Essential for a healthy skin, immune system, and iron absorption.
2. Protect cells from damage and reduce inflammation.
3. Containing 92% water, making it an excellent source of hydration for kids.
4. May help reduce inflammation.
5. Support healthy digestion and also prevent constipation.

• Pineapple chunks:

  Unique combination of sweetness and tanginess of pineapples appeals to kids’ taste buds. Moreover,  pineapple chunks or slices are easy to eat and fun to dip in honey or yogurt. Pineapple chunks are a healthy, nutritious, and tasty  healthy snacks for kids. Pineapples are rich in health essentials such as, vitamin C which boosts immunity and energy, manganese which supports bone health and development and fiber for healthy digestion. One cup of pineapple fresh or dried chunks provides:

Pineapple chunks benefits :

1. Promotes healthy immune system, skin, and iron absorption.
2. Plays a crucial role in wound healing, bone health, and metabolism.
3. It contain bromelain, which may help reduce inflammation as well as, improve digestion.
4. Helps to maintain healthy immune function. Moreover, reduce the risk of illnesses like the common cold.
5. Reduce the risk of osteoporosis.

• Peach slices:

  Kids love peach slices due to its soft, juicy texture. Peach slices are  sweet, nutritious and healthy snacks for kids. They’re rich in potassium which support healthy heart function, Vitamin C that boots immunity and energy additionally, it has fiber that is very important for healthy digestion. One medium Peach provides:

  

Peach slices benefits:

1. Essential for immune function, healthy skin, and eyes.
2. Prevent constipation as well as, support healthy digestion.
3. Help protect cells from damage.

• Pear slices:

  Pear slices are very delicious, healthy and nutritious snacks that contain Vitamin C good in boosting energy and immunity.In addition, potassium which helps healthy heart function. A medium pear provides your kid:

Pear slices benefits:

1. Regulates bowel movements, prevent constipation, furthermore support healthy digestion.
2. Helps to maintain healthy skin, bones as well as  immune function.
3. The antioxidants in pears may help reduce inflammation.
4. May reduce the risk of illnesses like the common cold.

• Apricot halves: 

  As snacks apricot halves are a nutritious, health, and delicious,  which are rich in health essential such as, Vitamin A that supports healthy vision, healthy immune function, and fiber which promotes healthy digestion and bowel function and potassium to support healthy heart function. One medium apricot contain:

Apricot halves benefits:

1. Essential for immune function, healthy vision, and skin health.
2. Can help in regulating bowel movements, prevent of constipation.
3. Provides protect cells from damage and support overall health.

5 Veggie Delights as healthy snacks for your kids

• Carrot sticks and hummus:

  Carrot sticks and hummus are delicious and healthy snacks for kids. In this combination carrots are rich in vitamin A that support healthy vision and immune system and fiber for healthy digestion and bowel function. On the other hand, hummus contains proteins which support muscle growth and development, hummus also contains healthy fats which support heart health and brain function. One serving of 4 to 6 carrot sticks with 2 tbsp hummus provides:

  

Carrot sticks and hummus benefits:

1. Promote healthy vision, immune function, &  skin health.
2. Build and repair tissues, muscles, and bones .
3. Reduces the risk of age-related Macular degeneration as well as, support healthy vision.
4. Reduces the risk of age-related Macular degeneration.
5. Support healthy digestion furthermore, prevent constipation.

• Cucumber slices:

  Cucumber slices are one of the most refreshing, crunchy, nutritious and healthy snacks for kids. Cucumbers are rich in water content which hydrates and refreshes, vitamin K which supports healthy bone growth and development and most important antioxidants which protect against cell damage. One cup of cucumber slices provides:

  

Cucumber slices benefits:

1. They are made up of about 96% of water, making them a refreshing and hydrating snack.
2. Support healthy digestion as well as prevent constipation.
3. Support healthy skin and reduce the appearance of wrinkles.

• Cherry tomatoes:

  Cherry tomatoes are a nutritious, sweet, juicy and healthy snacks for your kids. Which contains health essentials such as, vitamin C to boost immunity and energy, lycopene antioxidant properties and potassium which supports your healthy heart function. One cup of cherry tomatoes provides:

  

Cherry tomatoes benefits:

1. Promotes healthy immune function and skin health.
2. Helps to  protect cells from damage and also support overall health.
3. Reduce inflammation.
4. Support healthy heart function additionally reduce the risk of heart disease.

• Edamame:

  Edamame is a tasty, fun, healthy and very rich nutritious diet. They are rich in protein which supports muscle growth and development, for support overall health and well-being, it contains vitamins and minerals, and fiber to promote healthy digestion and bowel function. One cup of cooked edamame provides:

  

Edamame benefits:

1. Essential for building and repairing muscles, bones, & other tissues.
2. Prevent constipation  and support healthy digestion.
3. Help to support healthy development  and growth in kids.

• Bell pepper: 

  Bell pepper is a nutritious, crunchy and healthy snacks for kids that contains Vitamin A and vitamin C which supports vision and immune function and also supports immunity and maintaining energy. It is also rich in antioxidant. One cup of sliced bell peppers provides:

Bell pepper benefits:

1. Supports immune function as well as skin health.
2. Protect cells from damage.
3. Prevent healthy digestion, and support constipation .

5 Protein-Packed healthy snacks for your kids

• Boiled eggs

  Boiled eggs are a great, nutritious and simple snacks for kids. Hard boiled eggs are rich in health essentials such as, protein to support muscle growth and development, Vitamin D for healthy bone growth and immune function. Furthermore, choline which supports brain health and development.  One large egg provides:

Boiled eggs Benefits:

1. Essential for building and repairing muscles, bones, and other tissues.
2. Good source of various minerals and vitamins, such as vitamin B12, vitamin D, iron, and zinc.
3. Essential for brain development and function.
4. Improve cognitive function, concentration and memory.

• Greek yogurt

  Greek yogurt cups a delicious and nutritious snack for your kids. It is tasty healthy and contains health essentials such as, Protein, calcium, and probiotics which helps in muscle growth and development,  growth and development, and healthy digestion and immune function. One 6- ounce Greek yogurt cup contain:

Greek yogurt benefits:

1. Greek yogurt is a richest source of calcium, essential for building strong teeth and bones.
2. Repairs muscles, bones, and other tissues.
3. Reduces the risk of osteoporosis.
4. Boost the immune system as well as reduce symptoms of irritable bowel syndrome.

• Cottage cheese

  Cottage cheese is a healthy, tasty and nutritious snack for kids which contain health essentials such as, protein, calcium and probiotics to help muscle growth and development, healthy growth and development and healthy digestion and immune system. One cup of cottage cheese provides:

  

Cottage cheese benefits:

1. Helps to keep kids always full and satisfied and also support healthy weight management.
2. Reduce symptoms of irritable bowel syndrome and also boost the immune system.
3. Reduces the risk of osteoporosis.

• Turkey and veggie wrap

  Delicious turkey and veggie wraps are healthy and full of mineral snacks for kids which provides protein to support muscle development and growth, fiber for healthy digestion and bowl function, and vitamins and minerals to support overall well-being and health.one wrap provides:

  

Turkey and veggie wrap benefits:

1. Lean protein which is essential for building and repairing muscles,tissues as well as, bones.
2. Provides fiber, vitamins, and minerals.
3. Develop healthy growth and development in kids.
4. Reduce the risk of obesity.

• Trail mix with nuts and dried fruits

  Trail mix with nuts and dried fruits is a healthy, nutritious and delicious snack for kids. It is rich in proteins, which support muscle growth and development, fiber for healthy digestion and antioxidants to support overall health and well-being. One serving of trail mix provides:

  

Trail mix with nuts and dried fruits benefits:

1. Provide natural sweetness, antioxidants as well as fiber.
2. Provide fiber and complex carbohydrates.

5 Whole Grain Goodies as healthy snacks for your kids

• Whole wheat crackers: 

  Whole wheat crackers are wholesome snacks for your kids. It is delicious and nutritious. It contained fiber which promotes healthy digestion and bowel function, whole grains which support healthy growth and development and B Vitamin which support energy production and overall health. One serving of 5 to 6 whole wheat crackers provides:

Whole wheat crackers benefits:

1. Offers good amount of  fiber, vitamins, and minerals.
2. Good source of B vitamins, essential for nerve function together with energy metabolism.

• Brown rice cakes: 

  Brown rice cakes are a healthy, nutritious and tasty snacks for your kids. They’re rich in health essentials such as, Manganese which supports bone health and metabolism, fiber which promotes healthy digestion and bowl function and whole grain which supports healthy growth and development.one serving or brown rice cakes about 2 to 3 cakes provides:

Brown rice cakes benefits:

1. Provides fiber, vitamins, and also provides minerals.
2. Great option for kids with sensitivity or gluten intolerance.

• Oatmeal cookies: 

  Oatmeal cookies a healthy treat for your kids.  They are full of health essentials such as, it is  nutritious, healthy and delicious snacks for kids. Oatmeal cookies provide fiber which promotes healthy digestion and bowl function, whole grain to support healthy growth and development and antioxidants for overall well-being and health. One oatmeal cookies contain:

Oatmeal cookies benefits:

1. Support healthy digestion and bowel movements due to good amount of fiber content.
2. Protect against oxidative stress and cell damage.

• Whole grain granola: 

  It is a nutritious and convenient snack for your kids. Whole grains granola contain fiber which helps in digestion and bowl function.In addition, whole grains which supports healthy growth and development, and proteins which are necessary for muscle growth and development:

Whole grain granola benefits:

1. Provides good amount of  fiber, vitamins as well as, minerals.
2. Good source of B vitamins, essential for nerve function and energy metabolism.

• Wheat bread with peanut butter: 

  Wheat bread with peanut butter is a healthy fat snacks for your kids. Moreover, they are very tasty and nutritious. They are rich in health essentials such as, fiber which promotes healthy digestion and bowl function, proteins which support muscle growth and healthy fats which support heart and health satisfaction. One slice of whole wheat bread with peanut butter provides:

Wheat bread  with peanut butter benefits:

1. A good source of protein and healthy fats, which support development and growth.

5 Dairy Delights as healthy snacks for your kids

• Low fat milk: 

  Low fat milk is a delicious and healthy snacks for kids. It provides health essentials such as, calcium which support strong bones and teeth, proteins which helps muscle growth and development and vitamin D which is essential to support the immune system and bone health.  One cup of low-fat milk provides:

Low fat Milk benefits:

1. Excellent source of calcium which is essential for building strong bones and teeth.
2. Contains protein which helps supporting muscle growth and repair.
3. Fortified with vitamins B12 and D, supporting immune function as well as, energy metabolism.

• Cheese cubes: 

  Cheese cubes are nutritious, delicious and healthy snacks for kids. They provide health essential such as, calcium to support strong bones and teeth, protein for growth and development and vitamin D which support immune system and bone health. One ounce of cheese cubes provides:

Cheese cubes benefits:

1. Contain protein, which supports muscle growth and repair.
2. Excellent source of protein which is essential for building and repairing muscles.
3. Develop strong bones and teeth.
4. Supports healthy bone development as well as many other bodily functions.

• Ricotta cheese: 

  Ricotta cheese is a nutritious, delicious dish as healthy snacks for kids. It provides health essential such as, calcium which supports strong bones and teeth, protein which supports muscle growth and development. Additionally, it provides vitamin D which support the immune system and bone health. One half cup of ricotta cheese provides:

Ricotta cheese benefits:

1. Excellent source of protein which is essential for building and repairing muscles.
2. Develop strong bones and teeth.
3. Supports healthy bone development, on the other hand many other bodily functions.

• Smoothies made with yogurt, fruit and milk: 

  Smoothies made with yogurt, fruit and milk are a nutritious, tasty and healthy snacks for kids. They provide calcium  which supports strong bones and teeth, proteins which supports muscle growth and development, fiber promotes healthy digestion and bowel function, vitamins and minerals which supports overall health and well-being. One smoothie provides:

Smoothies made with yogurt , fruit and milk benefits:

1. Provides healthy carbohydrates for energy.
2. Support healthy bone development.

• Kefir 

  Kefir is a fermented milk beverage a refreshing and healthy snacks for kids. It is rich in health essentials such as,  probiotic, calcium and protein which helps in healthy digestion, strong bones, teeth and muscle growth and development. One cup of Kefir drink provides:

Kefir benefits:

1. It contains a diverse range of probiotics and  also support healthy gut bacteria and immune function also.
2. Rich source of vitamin D and calcium which are essential for building strong bones and teeth.

The Ultimate Guide to Kid-Friendly Snacks

The choice of snacking for children should be done very thoughtfully. Many snacks are very harmful for our children’s health. Consequently, it is highly recommended to first consult a health expert, pediatrician or nutritionist for the selection of snacks. So that they can better assess the health issues and weaknesses of our children and give better advice. Accordingly, few types of snacks that children should avoid or reduce their intake are listed below:

• High-Sugar Snacks

1. Sweets and Candy
2. Sugary drinks like sports drinks, soda, as well as energy drinks
3. Fruit snacks and fruit with highly added sugars.
4. Pastries, Cookies, and cakes.

• High-Sodium Snacks

1. Crackers and Chips.
2. Processed meats like tinned fruits and vegetables.
3. Canned goods like vegetables and soups with added salt.
4. Frozen snacks and meals.

• High-Fat Snacks

1. Fried snacks like fried chicken and French fries.
2. Processed snacks like Cheetos and cheese puffs.
3. High-fat dairy products like full-fat cheese and whole milk.
4. Baked goods like croissants and muffin.

• Artificially Processed Snacks

1. Packaged snack foods with artificial colors and flavors.
2. Snacks with additives and preservatives.
3. Protein bars and Energy bars with artificial ingredients.

• Choking Hazards

1. Seeds and nuts (especially for young kids).
2. Popcorn kernels.
3. Lollipops and hard candies.
4. Type of Hard vegetables like raw carrots.