Studies show what most parents already know: when kids are well-nourished, they perform better in class and are better equipped to repel disease. But it sometimes seems that pleasing those picky little taste buds is simpler said than done. We picked the brains of our in-house nutrition gurus to return up with this list of healthy snack options for teenagers. These easy-to-make treats are so delicious, even the pickiest of eaters are going to be posing for seconds.
Let the healthy snacking begin!
Go for the Yo (Low-fat Yogurt)
Low-fat yogurt isn’t only high in protein and calcium but also in active cultures that boost the body’s immune and digestive systems. Something this good doesn’t need to be bland.
Toss in fresh fruit, add touch milk, a touch of honey, and blend to form a delicious fruit smoothie bound to satisfy any appetite craving. Bonus: freeze your kids’ favorite flavors in paper cups and function popsicles.
Gain Whole Grains (Whole Grain Snacks)
Whole grains are key sources of B vitamins and minerals (iron, magnesium, and selenium), which will keep kids’ hearts healthy and reduce the danger of certain cancers and Type-2 diabetes. Replacing even a couple of refined flour products with whole grains during a child’s diet will help provide the dietary fiber necessary to assist maintain a healthy weight.
The best bet for tummy satisfaction is to pair whole-grain treats with a yummy dip: an entire wheat pretzel with low-fat cheese or yogurt; whole-grain crackers with spread or apple sauce; or try whole wheat pita bread with hummus.
Make an Egg-cellent Choice (Eggs)
We’re bringing breakfast back. Protein-packed eggs aren’t just an excellent thanks to starting the day, but also a low-calorie thanks to refueling within the afternoon. Or choose a fun, hard-boiled version, slicing eggs in half, adding a cheese flag with a toothpick, and sailing your way through the afternoon with an egg boat.
Eat the Rainbow (Fruit)
Fruits are high in fiber and filled with essential vitamins, minerals, and antioxidants that help children grow strong and healthy.
The trick is to feature visual appeal by keeping the variability and presentation fresh and artistic. Cut fruit slices into fun shapes like stars or hearts. Mix and match your berries, melons, and mangos with more traditional apples, bananas, and oranges on skewers to form fruit kabobs. Keeping it colorful is vital — fruits of varying shades deliver different vitamins and minerals a child’s body needs. For another protein boost, pair kids’ favorite selections with low-fat vanilla yogurt or spread.
Be a touch Cheesy (Cheese)
Sure, you already know that cheese is filled with protein and calcium. But did you recognize that it also contains vitamins and minerals critical to a child’s development, including phosphorous, zinc, and vitamin A? When it involves healthy snacks for youngsters, cheese gets a nasty rap due to its fat content. But low-fat cheeses are a number of the simplest and tastiest ways to make sure even the pickiest eaters are becoming the nutrients they have.
Cut cheese slices into letters that spell words from the spelling list. Serve pot cheese with seasonal fruits. Or choose the tried-and-true favorite, cheese, because what child would turn down a free pass at twiddling with her food? Enough said.
Go a touch Nutty (Nuts)
Nuts, whether almonds, peanuts, hazelnuts, pecans, you name it, are chock-full of protein and heart-healthy unsaturated fats. These tiny nutrition vessels also contain must-have minerals like magnesium, iron, and zinc. Busy parent-friendly, nuts require little or no preparation and are ideal kid-friendly snacks since they’re easy to pack as a faculty or travel snack. Often having just a couple within the afternoon will help prevent kids from loading abreast of sugary snacks or overeating at dinner.
Use your kids’ favorite varieties as a base for a D-I-Y trail mix created to taste with raisins or other edible fruit, cereals, and low-fat granola.
Chip Away at Vegetable Servings (Vegetables)
Ensuring that children eat the recommended 1 ½ -2 cups of vegetables a day can appear to be an impossible feat, especially when their snack of choice is of the processed, fried variety bought at the shop. To cure a case of the munchies the healthy way, skip the oil-laden empty calories found in your average bag of potato chips, and make your veggie crisps the small ones will love.
Kale, filled with fiber and cholesterol-reducing vitamin K, may appear as if seaweed to kids when raw. But when baked with a spritz of vegetable oil and salt, it transforms into a tasty crispy snack. Do an equivalent with sweet potatoes, which are rich in vitamin A, B6, C, and folate.
Pop to the highest (Popcorn)
Popcorn not only provides a high-fiber, whole-grain snack, popping its reception makes for family fun! rather than choosing the pre-buttered microwave options, try popping your own in an air popper or on the stove with a touch vegetable oil. For the simplest nutrition boost, swap the butter topping with a sprinkling of parmesan cheese and serve in small bowls for portion control.
Wear a Milk Mustache (Low-fat/Skim/1% Milk)
Instead of quenching thirst with sugary beverages, encourage kids to drink water or milk (skim or 1 percent). additionally to providing the calcium kids got to grow strong, healthy bones, milk is usually fortified with vitamins A and D to form each cup power-packed. If you are looking for a substitute, try soy or almond milk or sweeten the liquid goodness, occasionally, with some sugar-free chocolate sauce or powder.
Make kid-friendly snacks by wrapping turkey or chicken in whole-wheat tortillas with a touch cheese and salsa. Yum!
Enjoy this recipe with your lovable kids and they will surely love it!
Thank you,
Glenda, Charlie and David Cates
