Author: Kate Sandoval – Adelante Healthcare Nutrition Intern
Summer is a time for relaxed schedules, snacking and fun treats. Sometimes healthy options can seem like a boring, distant thought but there are tons of fun, tasty snacks that kids can enjoy. With school being out and eating schedules interrupted, it’s important that children have healthy options to grab throughout the day to keep them fueled and cool during the warmer months. Here we provide some tips about how to create easy, healthy snacks so that you and the whole family can enjoy.
When preparing snacks for your children, think of them as a “mini meal” or DIY Lunchables. Portioning is key when creating a healthful snack for kiddos so they can get a proper balance of multiple food groups. The trick is to create a balance of protein, carbohydrates and fats in small portions. Typically, pairing any two of the food groups can make a filling snack. This can include a cheese stick with fresh fruit, 100% whole wheat bread with peanut butter, or even Greek yogurt with nuts and dried fruit.
Offering a variety of snacks that are colorful and new can create opportunities for kids to explore different tastes and textures. It can also help to include your children in the kitchen and ask them to participate in making snacks or meals. This allows them to learn more about food & get more curious to try new things. When you provide a variety of colors (from fruits and vegetables) in the snacks you choose, you can rest assured that you are providing lots of nutrients necessary for your kid’s growth.
Enjoying healthful meals and snacks is a shared responsibility between parents and children. As parent you have a say in what, when, and where your child eats. Your child will determine how much and whether they want to eat. The more opportunities you can provide your children with a variety of fruits and vegetables, the more curious and open they become in trying new foods.
Here’s a fun & refreshing recipe you can try at home:
Yogurt Banana Pops
Ingredients:
- 3 Bananas cut in half
- 1 ½ cup Greek yogurt (vanilla flavor)
- ½ cup sprinkles (or nuts, seeds, ground grahams crackers, mini chocolate chips, etc.)
Directions:
- Start by cutting your bananas in half. Insert a popsicle stick into each one.
- Pour some Greek yogurt into a bowl and mix until creamy and there are no clumps. Then dip each banana pop until they’re fully coated
- Place onto a baking sheet and sprinkle with sprinkles or other toppings.
- Cover with plastic wrap and freeze for two hour or until Greek yogurt is frozen. Enjoy 🙂
Note: You can also use replicate this recipe with any fruit of your choice.
Health benefits of Banana:
High in potassium,
Prebiotic: (unripe bananas (when green) are a great prebiotic)- beneficial for gut health (exclude since these are made with ripe banana?)
has about 3 grams of fiber,
great pre-workout fuel or boost of energy to fuel your kid’s activities as they are rich in natural sugars.
Other fruit to use:
- Stack strawberries lined in a row
- Kiwi slices
- dipped blueberries
These will be high in vitamin C, which will help with immunity, and wound healing.
These will be a better option over TruFru or other repackaged items because they will contain less added sugars and be lower in fat. When you make your own, your kids can get creative and decide the toppings. You can also feel confident to give seconds to your children as these will be lower in sugar and fat, naturally sweet and topped with more healthier options.
How to choose a healthy yogurt:
- All yogurts naturally have sugar. It’s the Added Sugars that we want to watch out for.
- Read the Nutrition Facts sugar content. Try to keep %DV of Added Sugar close to 5% or less for the most health benefits. Ideally anything less than 20% is recommended. Below you can see the option on the left would be the best option to pair with fruit given the %DV for Added Sugar
Choose low-fat, plain or vanilla Greek yogurt for the extra protein benefits, which will help with your child’s growth and development.