We all could use healthy snacks these days, especially our kids. But a lot of the commercial children’s food usually contains too much fat, salt, sugar or high fructose corn syrup responsible for the formation of cavities and obesity – so I don’t want any of that. On the other hand, I don’t want to spend hours at home preparing meals so here are a few healthy options that work for our family that you can prepare and get ready in minutes.
#1 Mandarins and other citrus fruit
I’m finding that fresh mandarins are just a perfect fruit goodie. They’re sweet, small to carry so we can take them anywhere, and they last longer than other fruit. They are easy to peel, and many of them are seedless. And they are full of vitamins, especially vitamin C and A which help the immune system. They also contain dietary fiber and nutrients and minerals such as potassium and manganese. You can peel them, pack them in a small container, and refrigerate them before you pack the lunch box. You can also add them to salads. Try to avoid canned fruit as it contains unnecessary sugars and is less nutritious.
#2 Probiotic Yogurt
While most us know about yogurt, look for the kind that says “live cultures” or is labeled “probiotic.” These kinds have the most health-boosting benefits. Nutritionists encourage you and your kids to eat a cup of yogurt every day because it is very healthy. It increases immunity, protects against infections and helps heal them. The problem is that there are many yogurts on the market that are artificially colored and sweetened with aspartame. Instead, look for natural stuff and add your own fresh fruit to it instead. Tip: Greek Yogurt has higher amounts of protein and may be a better choice. Also, get the larger container because they’re cheaper (and use less packaging materials so they’re better for the environment).
#3 Walnuts and other nuts and seeds
Nuts such as walnuts, almonds, pistachios, or pecans contain a wealth of unsaturated fatty acids, alpha-linolenic acid (ALA) and vitamins. They are rich in antioxidants such as vitamin E, omega 3 fatty acids, and zinc. Experts believe that omega-3s help your body fight illness and one study found omega-3s cut the number of respiratory infections in kids. And they support the child’s brain because they contain ingredients that improve memory and concentration. Try to get your child used to eating nuts and give them often whether raw, or as part of a trail mix or cereal. You can also try substituting peanut butter with almond butter (or other nut spread) on a sandwich. Unfortunately, peanuts don’t fall into this category.
#4 Blueberries and other berries
If you’re looking for a healthy snack for kids, blueberries contain flavonoids—a type of antioxidant that can help reduce damage to cells and boost your kids’ immune system. Did you know that one cup of strawberries contains as much as 100 mg of Vitamin C? It’s nearly as much as a cup of orange juice but they also contain other powerful antioxidants. To be honest, my kid is not a big berry eater so I cheat and sprinkle a bit of sugar on top of the cut-up berries and that does the trick.
#5 Jerky and lean meats
Yes, you read that right, and it’s probably not top of your mind when it comes to healthy snacks. But lean meats can help. First of all, they have protein, which is important for keeping up strength. Second, lean meats also contain zinc, which seems to help white blood cells fight off infection. And there are a wide variety of lean proteins out there, including plant-based proteins. Protein from plants have the added benefit of fiber, which is not found in meat. For the snacks – think jerky or sauteed chunks of lean beef or skinless chicken or turkey. Instead of processed meats, try deli roll-ups.
As with all foods, please make sure you check for allergies and consult your doctor for any questions.
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