Preparing balanced snacks for our kids can seem like a daunting task, right? Particularly when we want to make sure they have the nutrients necessary for their energy, play, and learning but we also want to make sure it's something they're actually going to eat! The pressure to compare is real, too. I know I can't be the only one who has wondered "what are other grown-ups packing for lunch?" "Does this look healthy enough?"
These tips will get our kids involved in prep, the decision-making process, and feeling empowered about making choices to fuel their body with good food lifelong:
Invite your kids to help: Let them help assemble their snacks. I know this can be messy and kind of stressful, but they’ll feel more excited to eat what they’ve made.
Focus on balance: Aim for a mix of protein, healthy fats, and complex carbs in every snack.
Prep in advance: Spend some time prior to assembling the snacks to plan out what you'll pack. If you like to prep at the beginning of the week or even the night before, portioning out snacks so mornings are less hectic could be really helpful.
Need ideas?
Veggie Sticks with Hummus
Crisp veggie sticks like carrots, celery, cucumbers, or bell peppers are perfect for dipping into creamy hummus. This snack provides:
Fiber for digestive health.
Healthy fats and protein from the hummus to keep them full and focused. To keep things fun, consider including a variety of colorful veggies to make the snack visually appealing.
Fruit and Nut Butter Roll-Ups
Spread almond, cashew, or sunflower seed butter onto a whole-grain tortilla, add sliced bananas or strawberries, and roll it up. Slice into pinwheels for easy eating. This snack offers:
Natural sweetness from the fruit.
Healthy fats and protein from the nut butter.
Complex carbs from the whole-grain tortilla for sustained energy.
Homemade Trail Mix
Create a custom trail mix with your child’s favorite ingredients. Combine:
Unsweetened dried fruit (e.g., raisins, cranberries, or apricots).
Nuts and seeds (e.g., almonds, walnuts, pumpkin seeds, or sunflower seeds).
A small handful of dark chocolate chips for a treat. This snack is rich in healthy fats, protein, and antioxidants, perfect for keeping hunger at bay.
Mini Greek Yogurt Parfaits
Layer honeyed Greek yogurt with granola and fresh fruit in a small container. This snack is a great source of:
Probiotics to support gut health.
Protein for muscle growth and repair.
Vitamins and antioxidants from the fruit. Pack the granola separately to keep it crunchy until it’s time to eat.
Cheese and Whole-Grain Crackers
Pair bite-sized cheese cubes with whole-grain crackers for a simple yet satisfying snack. This combination provides:
Calcium for strong bones.
Complex carbs for long-lasting energy.
Protein to keep hunger at bay. For variety, try different types of cheese like cheddar, mozzarella, or gouda.
Hard-Boiled Eggs with Cherry Tomatoes
Pack a hard-boiled egg with a handful of cherry tomatoes for a snack loaded with:
Protein to support muscle development.
Vitamins like A and C from the tomatoes.
Healthy fats if you add a sprinkle of olive oil or avocado slices.
Apple Slices with Cinnamon and Sunflower Seeds
Thinly slice an apple, sprinkle with cinnamon, and top with sunflower seeds for crunch. This snack offers:
Natural sweetness from the apple.
Antioxidants from cinnamon.
Healthy fats from the sunflower seeds or you could add peanut or almond butter!
Don't forget Biotic Sticks!
These snack ideas are simple to prepare and packed with nutrients to support your child’s growth, learning, and play and will set them up for a lifetime of choosing nourishing snacks. What are your go-to snacks for kids? Share your ideas in the comments below!
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