Summers in West Tennessee are hot, and kids need significant fuel to keep up with their growth and development. Where that fuel comes from is important. So, what’s the best way to fuel and hydrate your child so they don’t spend the entire summer hopped up on sugary snacks? We have a few tips and ideas for summertime healthy snacks.
Healthy snacks fill kids’ bellies with the vitamins, minerals and nutrients they need. Specifically, healthy snacks should be nutrient-dense to keep kids full and satisfied. They should also be high in protein, fiber and unsaturated fat while low in sugar. Meaning, healthy snacks tend to be real, whole foods. Snacking on foods that aren’t nutrient-dense, takes more food and is filling up on empty calories.
Benefits of Healthy Snacking
Snacking healthy also offers a variety of benefits for your child’s physical well-being. As nearly 1 in 3 American children suffer from childhood obesity, healthy snacking can help prevent it while promoting a lifetime of healthy eating. Besides the physical benefits there is an array of cognitive benefits as well. These include healthy brain functioning, optimal brain development and neurotransmitter formation. It can even help your child with better concentration, mood, and behavior.
A few tricks to healthy snacking. Keep family-favorite fruits and vegetables in the house, prepped and ready to be eaten. Wash and cut fruits and veggies and place in a visible spot on the counter or in the fridge. Try to organize your fridge so the healthiest choices are front and center, in plain eyesight. Pre-portion snacks and make them portable. Keep unhealthy snack options out of reach of your kids, or better yet, don’t keep them in your house.
Healthy Snack Inspiration
- Nuts and nut butters are a good source of unsaturated fat try pairing them with fruits for an appealing sweet-savory combo. Some options are banana or apple slices with peanut butter, strawberries and almonds, grapes and pecans, orange slices and pistachios or try making some homemade trail mix.
- High-Protien Snacks: lunch meat roll-ups, yogurt, boiled eggs, mixed nuts, cottage cheese, string cheese.
- High-Fiber Snacks: apples, bananas, bell peppers, grapes, cucumbers and carrots are great choices.
- Snacks High in both Fiber and Protein: fruit and cheese together; peanut butter and celery; yogurt and fruit parfait; trail mix; tuna on crackers; pita pocket with meat or veggies and hummus; popcorn and string cheese; veggies with Greek yogurt; and fruit with peanut butter.
Dairy products can be a good source of protein, calcium and vitamin D, which helps support healthy bone growth. And pairing dairy with fruit helps kids get more vitamins and that all-important fiber.
Turkey is a lean protein source try pairing a slice with some cheese and veggies can be a hearty snack or small meal that can really pack a nutritional punch. You can up the ante on fiber and vitamins by tossing some veggies on the side.
Hummus is a great source of fiber, protein and unsaturated (healthy) fats and when paired with veggies is a great way to get your kids to eat more veggies. For a snack with a crunch, whole-wheat crackers can be a healthier alternative to chips and pretzels. Pair them with healthy protein by spreading them with hummus or cottage cheese or adding a cheese slice on top.
Sometimes convenience must be a major factor in what snacks you choose, and you can still make healthier, nutrient-dense choices by getting familiar with nutrition labels. It is important to look for packaged snacks that contain less than 3 grams of saturated fat per serving, have 0 grams of trans fat, include 3 to 5 grams of fiber per serving and have less than 10 grams of added sugar per serving.
Focusing on swapping out processed foods for healthy whole foods is a gradual process. West Tennessee Healthcare is here to help make healthy eating easy. Talk to your healthcare provider today about ways to help your kids eat healthy this summer. Visit West Tennessee Medical Group Primary Care to find a provider near you.
