Healthy Snacks for Kids

It’s hard to believe that summer is ending and fall is right around the corner! Soon, the lazy days of summer will transition to the busier, activity-packed days that accompany the start of the school year. Whether your kids will be physically attending school or doing distance learning from home, it’s important to provide them with healthy snacks throughout the day.  Not only do they boost your children’s nutrient intake, they also provide long-lasting energy that they need to focus and get through the day.

Parents are always looking for ways to get their kids to eat healthier foods. With childhood obesity and diabetes rates on the rise, it’s definitely an important topic. About 1 out of 3 children in the US is overweight or obese. Dietary patterns are set early in life so it’s crucial to lay the foundation of healthy eating habits from the beginning.  So what are some ways you can teach your children healthy habits?  For starters, it’s about encouraging them to eat the right foods and be physically active. Only 1 in 3 children are physically active each day. Children and teenagers spend more than 7 hours per day on average using TVs, computers, phones, and other electronic devices!

Store-bought snacks are often highly processed and loaded with sugar.  Homemade snacks, on the other hand, can be nutritious and you can present them to your kids in fun and interesting ways to make them excited to eat them.  Who wouldn’t want to dive into a colorful smoothie, popsicle or rainbow fruit salad?

Here are some of my go-to fun and healthy snack ideas that you can make for your kids.  They’re all nutritious, easy to prepare and satisfying.  I like to use Indian River Select® Brand Juice in these recipes because it packs a punch of delicious fruity freshness and it’s also full of nutrients that are important for your children’s health. One 8-ounce glass of Indian River Select® orange or grapefruit juice provides more than 100% of the recommended daily value of vitamin C, a powerful antioxidant that plays a big role in maintaining a healthy immune system.  It’s also is an excellent source of calcium, which plays a crucial part in the development of bones and teeth, blood pressure regulation and muscle function.  It’s also a good source of several other vital nutrients including potassium, folate and thiamine.

• Smoothies:

Kids love colorful smoothies! Plus you can toss a whole bunch of nutritious ingredients into the blender.  For example, try blending Indian River Select orange juice with fresh berries and Greek yogurt, which provide fiber, protein and additional calcium. Ground flaxseed also adds fiber and a host of essential vitamins and minerals. Bananas or dates are great to add natural sweetness to your smoothies.  Pour the smoothies into small glasses to make them more kid-friendly and serve them with bright, colorful straws.

• Rainbow Fruit Kabobs:

Kids love food on sticks!  Arrange an assortment of brightly colored fruit on skewers.  For young children, use popsicle sticks or cocktail straws rather than pointy skewers.  Cut the fruit into different shapes to make it more fun- you can use a melon baller or tablespoon measure to make uniform balls.  Serve the kabobs plain or make an easy dipping sauce made with some Indian River Select orange juice and fresh orange zest stirred into Greek yogurt.  Have your children help you assemble the kabobs- that way they’ll have fun and will be more likely to eat them.

• Popsicles

Who doesn’t love a refreshing popsicle, especially in this summer heat?  For a quick and easy popsicle recipe, blend Indian River Select orange juice with vanilla Greek yogurt.  Try different variations by throwing in fruits like strawberries, bananas, pineapple or peaches.  Pour the mixture into popsicle molds and freeze until firm.  Then simply run under warm water, unmold, and enjoy!

To sum it up, nutritious snacks are an excellent way to help our children get the nutrients they need to grow, play, and flourish.  By exposing your kids to a wide variety of fresh, wholesome, nutritious foods from an early age, you’re teaching them to appreciate and love the real flavors of food rather than the processed sweets that line the supermarket shelves.  You’ll also be helping to lay the foundation for a lifetime of healthy eating habits.

Check out these recipes on my blog using Indian River Select juice:

Immunity-Boosting Orange Berry Smoothie

Orange-Scented Butternut Squash Soup

References: 

American Heart Association:
https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/bmi-in-children

Partnership for a Healthier America
https://www.ahealthieramerica.org/articles/facts-about-childhood-obesity-102

U.S. Department of Health and Human Services (HHS)
https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html

 Written by: Sonali The Foodie Physician – check out their Instagram profile!