For families who choose fresh, local, and organic whole foods, kids’ snacking can easily derail all healthful good intentions. The market is inundated with prepackaged snacks for kids—usually filled with toxic ingredients like food coloring, added preservatives, and excessive amounts of sugar. Don’t fall prey to a snack attack! Use these great “snack smart” ideas to keep your family’s nutrition and wellness on track.
Why snack?
Kids are constantly moving and they need fuel on a regular basis. Studies have shown that eating small portions up to six times a day can regulate blood sugar and increase metabolism. Kids thrive when they eat well: Snacks help them get enough calories during the day and ensure they can do their job—play!
For truly healthful snacks, make fresh fruits and vegetables the foundation . Start with a piece of fruit or a sliced vegetable and then add in different proteins (and/or dairy if tolerated) for balance and flavor. And the most important strategy is to plan ahead! To get a jump on smart snack prep, consider how cravings can be broken down into times of day. Mid-morning cravings can be very strong for something warm and salty; afternoon snacks need to hold little bellies over until dinner; and evening snack preferences are often for something sweet.
Snack Ideas :
Morning 
- Home-baked muffins are my secret weapon for mid-morning snacks. They can be made in advance, eaten without utensils, and are easy to pack for days on the run.
- Raising kids sometimes means being prepared for anything. Fill a snack bag with a handful of unsalted nuts and a few cranberries or dried apricots. These mixes keep well in a backpack or purse and can help avoid the need for emergency food out a vending machine.
- Smoothies are like snack nirvana. Keep frozen, ripe fruit in case you need a one-minute solution to hunger. You might take advantage of the opportunity to add in some health-boosters like flax seed or a handful of spinach or kale.
Afternoon
- Cheese is a great between-meal snack. High in protein and satisfying, a variety of cheeses in the fridge can help keep kids away from sugary snacks. Serve with cut vegetables instead of crackers or bread.
- Fruit/Vegetable Kebabs are a fun way to snack before dinner. Make them ahead and keep a few in the fridge for easy access for when someone gets a little hungry before dinner.
- Don’t forget about beans. Whether edamame or garbanzo, beans are super kid-friendly and can be eaten in a variety of ways, including fresh or roasted. When pureed, they make easy, flavorful dips chock-full of fiber—and can be paired with sliced veggies.
Evening
Kids are partial to desserts. (Adults, too, if we are being honest!) Peanut butter is an old favorite at snack time but what about all the other available nut butters? Almond and cashew butters pair well with a small square of dark chocolate. And it’s satisfying enough to get anyone through till morning.
Post-dinner snacks are dangerous if too much sugar is included. Often, a bowl of honey-laced yogurt and fresh fruit averts the ice cream and popsicle requests. All yogurt is not created equal, so it is important to check the label for sugar content and artificial sweetener inclusions. Try plain Greek yogurt and add your own sweetness with mashed fruit and if desired, or try a little maple syrup or raw honey. There are a growing number of vegan yogurts available on the market, including soy, almond, and even coconut varieties.
Recipes :
Vegetable and Fruit Kebabs with honey balsamic dressing
Feel free to mix and match favorites.
8 small wooden skewers or 12 toothpicks or 2 small plastic forks
½ red bell pepper, cut into 2-inch pieces
½ cucumber, cut into 1-inch pieces
1 medium tomato, cut into 8 wedges
1 pint blueberries
1 cup strawberries cut in half
1 nectarine, peeled and cut into wedges
Instructions
- Use any safe, available stick in the kitchen to thread vegetables and fruit onto skewers.
- Store in an airtight container with a side of dressing for vegetables.
Honey Balsamic Vinegar
Making your own dressing or dip allows you control of the ingredients and ultimately, the health of the snack. This dressing is so easy, why not let the kids make it?
1 Tbsp balsamic vinegar
¼ cup extra virgin olive oil
2 Tbsps raw honey
1/8 teaspoon salt
- Whisk together ingredients until smooth. Store dressing in an airtight container for up to two weeks.
Blueberry Muffins
¾ cup nonfat organic milk (or plant-based milk)
¼ cup applesauce
¼ cup raw honey (or maple syrup)
2 Tbsps olive or safflower oil
1 egg
2 cups whole wheat flour
3 tsps baking powder
½ tsp kosher salt
1 cup fresh or frozen blueberries
- Preheat oven to 400 degrees F
- Whisk together wet ingredients. Combine dry ingredients and mix into batter a little at a time
- Carefully fold in blueberries. Divide into 12 paper-lined muffin cups. Bake for 20 minutes.
Melissa Lanz is the founder of The Fresh 20, an online meal planning service dedicated to helping families get to #destinationdinner. thefresh20.com
