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Healthy Snacks for Kids

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Healthy Snacks for Kids

In addition to their three regular meals, kids often get quite a few calories from the snacks they eat throughout the day.

Unfortunately, for too many kids, that means a lot of extra calories, sugar, and fat. In addition to increasing the risks of childhood obesity, snacks that aren’t healthy can put your kids at risk for cavities, especially if they are eating sticky foods like fruit snacks or candy.

Snacks can be a good part of your child’s diet, though, including low-calorie snacks and low-fat snacks like fresh fruit.

Healthy Snacks

In addition to fresh fruit, which are often high in fiber and vitamin C, low in fat, and have no added sugar, other healthy snacks that are quick and easy for kids to eat can include:

  • fresh fruit, such as apples, bananas, grapes, oranges, strawberries, watermelon, etc.
  • dried fruits, including raisins and prunes, although these are considered sticky foods that can put kids at increased risk for cavities, so consider having your kids brush and floss after eating
  • fruit cups or canned fruit in water, 100% fruit juice or light syrup
  • raw vegetables, including carrots, celery, or broccoli, that can be served with a low-fat dip or dressing
  • dairy products, such as low-fat cheese, yogurt, and pudding, or a homemade fruit smoothie
  • whole grain snacks, which can include some breakfast cereals, crackers, cereal bars, baked chips, and popcorn (without added butter), or pretzels
  • popsicles made with 100% fruit juice

Although not low in fat or calories, nuts and trail mix can also be considered a healthy snack from if a child is only given a single serving and it is not eaten on a daily basis.

What your child has to drink when he snacks can also be important. Many kids drink juice, tea, soda, or fruit drinks when they have their daily snack, which can greatly increase the amount of calories they are getting at snack time. Instead, limit your child to drinking water, low-fat or fat-free milk, and 100% fruit juice.

Unhealthy Snacks Habits

In addition to getting snacks with a lot of sugar and fat, getting too many snacks or snack serving sizes that are simply too large are habits that are unhealthy for kids.

You can avoid most unhealthy snack habits by:

  • not letting your kids eat unhealthy snacks, including high-fat snacks and high-calorie snacks, except as an occasional treat. These can include cookies, chips, candy, doughnuts, fruit drinks, soda, etc.
  • having a regular snack time for your kids — usually late morning and early afternoon for toddlers and preschoolers and just after-school for older kids. Keep in mind that most kids shouldn’t need a bedtime snack though.
  • having nutritious snacks handy and ready for your kids to eat
  • limiting snacks to just 100 to 150 calorie servings so that they don’t turn into an extra meal
  • not allowing snacks to be too close to lunch or dinner

If you do nothing else, at least monitor the serving size of your child’s snacks, especially if you give your child prepackaged snack foods. For example, if your child’s after-school snack consists of Oreo cookies, keep in mind that it takes just three Oreos to 160 calories and a lot of extra fat and sugar in his diet. And if he eats six or nine Oreo cookies, that quickly adds up to an extra meal — and not a very healthy meal.

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Heart Healthy Snacks

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Heart Healthy Snacks

These snacks get our hearts pumping, literally and figuratively. They’re delicious alternatives to the ho-hum bag of chips or candy bar. Skip the drive-through or the candy aisle and load up on some heart-healthy snacks that will not only maintain your cardiovascular health, but may help you drop a few pounds as well.

1. Vegetables dipped in hummus.

Fresh vegetables are low in calories and have many antioxidants, and many have no fat with plenty of fiber to satiate you. Fiber has also been shown to lower cholesterol. Hummus, made from chick peas, is a great alternative protein without saturated fat.

2. Fruit skewered on a stick with a little dark chocolate for dipping.

Fruit has a variety of antioxidants to fight cancer and heart disease. Dark chocolate has a high concentration of flavinols, a type of antioxidant, to fight heart disease.

3. Half of a cantaloupe filled with fat free cottage cheese, a dash of cinnamon and some berries.

The cantaloupe and berries have antioxidants, and the fat-free cottage cheese fulfills a serving of dairy without the saturated fat.

4. Fat-free yogurt with fruit and a sprinkle of nuts.

Get another serving of dairy without saturated fat as well as antioxidants from fruit and unsaturated fat from the nuts.

5. Smoothies with silken tofu and berries plus a dash of grape juice or pomegranate juice.

6. Homemade soup.

Start with a vegetable base. You can buy a frozen vegetable base or containers of vegetable base to load up on antioxidants and fiber. Make sure its low in sodium. Then dump in a bag of frozen or mixed vegetables. Mix in a couple of cups of beans. Make sure to rinse the beans to remove sodium. Season with fresh herbs. “If you want to make it creamy without heart-clogging fat, use low fat soy milk or evaporated skim milk,” says Hendel. She calls it, “The most amazing creamy liquid that you can add for creaminess without fat. It’s a magical ingredient in the kitchen.”

7. Pureed prunes — sneak them into your brownies.

“It makes very chocolaty brownies,” Hendel says. “Pureed fruit will make the chocolate taste more chocolaty, plus you’ve added in something that use less oil or less butter and you’ve added antioxidants because of the pureed fruit. Also fruit has fiber to lower your cholesterol.”

8. Silken tofu or soy milk — substitute for regular milk in recipes.

“It can add heart healthy protein, yet cut down on heart-clogging calories of the other oils you might have used.”

9. Applesauce or apple butter — use in place of oil for muffins.

“Apple butter is one of best ingredients you can add to moisture and pleasant fruit flavor that won’t combat your other ingredients,” Hendel says.

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