Children need whole food snacks that are delicious to eat to build a healthier body. Parents can spend a few minutes learning about good snacks, purchase, and prep those good foods so they are available to the children. Then all they must do is watch their children enjoy eating healthy snacks.

Personal Story

All I had to do is say, “Snack time!” and my children would come running. It was a joy to watch them scarf down foods to tide them over until dinner. I wanted to provide snacks that were fun and had some nourishing qualities.

Overview of Childhood Nutrition

Let children choose healthy foods that provide their bodies good nourishment. Here are nutrition basics that will help you provide healthy snacks.

1. Whole food eating is a healthful endeavor which can result in a healthier life.
2. There are many nutrients found in food, especially minimally processed, nutrient dense food.
3. Eating a large variety of food in its season will provide the human body maximum nutrient content.
4. Whole foods provide vitamins and minerals to be used by the body to “treat” illness or ­­­­­­­­­­­­­­­­­­­­disease.
5. Food provides extra vitamins and minerals for the body’s use when ­­­­­­­­­­­­­­­­life stressors cause additional nutritional needs.
6. A person’s body benefits from eating from a balanced plate which contains proteins, healthy fats, vegetables, fruit, and starches.
7. Some people with ­­­allergies or food sensitivities must avoid certain foods. 

Snacks Are an Important Part of a Child’s Daily Nutrition

I sometimes fix snack plate lunches for the children I care for. The children like a variety of foods on their plate. Each of the following food categories could be a healthy snack: proteins, healthy fats, vegetables, fruit, and starches. Here are some examples of each category.

Protein

• Deli meats: turkey, chicken, beef, etc
• Beans
• Nuts
• Seeds
• Hardboiled eggs
• Cheese

Healthy Fats

• Avocado
• Olives

Vegetables

Crunchy veggies dipped in humus makes a great snack.

• Carrot sticks
• Cucumbers slices
• Red peppers
• Tomatoes
• Celery
• Broccoli
• Cauliflower

Many vegetables make great dipping materials and have a variety of minerals and vitamins. A vegetable platter with a lot of colors of vegetables is fun for kids.

Fruit

Fruit contains nutrients such as vitamins, minerals, and antioxidants.

Vitamins that come from fruit have important jobs in the body.

• The Vitamin C in fruit functions to help the body to defend against infection and absorb iron from plants. Oranges, tangerines, grapes, pears, and bananas contain this vitamin.
• The antioxidant Vitamin E that is present in some kinds of fruit protects cells and cell membranes from free radicals, which damage the body and are linked with degenerative diseases.
• Some fruit has beta-carotene which converts to Vitamin A in the body. B vitamins help tissue repair, create healthy blood, and aid the body in producing energy from protein, carbohydrates, and fats. Oranges and cantaloupe provide this.

Minerals contribute to a healthy body. Some minerals are iron, magnesium, manganese, and calcium.

• Dried raisins, figs, and prunes contain iron.
• Fruit, such as apricots, apples, bananas, figs, and peaches, provide magnesium.
• Blueberries, pineapple, and raspberries have manganese in them.
• Figs and prunes contain calcium.

Antioxidants are important nutrients in fruit which slow or prevent oxidation in the body. Examples are:

• Blueberries
• Strawberries
• Kiwi
• Grapes
• Cranberries
• Acai berries
• Pears

Be creative when you serve fruit. Spread peanut butter between two apple slices, add raisins for fun. Freeze some grapes to create some ice-pop treats. Make a rainbow fruit platter with a variety of brightly colored fruits.

Starches

• Take a tortilla and fill it with veggies or beans, rice, leftover salad, and salsa or humus. Roll it up and then slice it into pinwheels.
• Make an open-faced peanut butter and honey sandwich and use fun cookie cutters to make a small snack.
• Popcorn is a whole grain snack carb to enjoy in moderation.
• Put some granola into a baggie and add a small handful of raisins or dark chocolate chips.
• Whole grain muffins are a great after school snack.

The key to starches is to pair them with a protein and limit the number of starchy foods to consume.

Action

Plan, purchase foods, and prep great snack foods for your children to enjoy. They will benefit with a healthier body.

May God bless your healthful endeavors!

Joni

P.S. What do you serve your children as healthy snacks?