healthy snacks for kids Healthy snacks for children are very important as are breakfast and main meals. This is because about a third of daily calories to meet the nutritional needs of school children are obtained from snacks . So, what are the healthy snack options that can be given to school children? Check out the review, let’s go!
Various choices of healthy snacks for children?
Here are some healthy snacks that can be an option to fill your child’s stomach.
1.piece
Fruit is a healthy snack for children because it provides essential nutrients that support growth, development, and overall health.
The content of fruit includes vitamins (such as vitamins C and A), minerals (such as potassium), and antioxidants which are important for increasing the body’s resistance and maintaining healthy skin, eyes, and other body organs.
Fruit is also high in fiber which can help the digestive process and prevent constipationNot only that, fruit can provide energy from naturally occurring sugars, such as fructose, without added sugar that can be detrimental to health.
This is very important for children who need energy for daily activities. As an option, fruit can be given whole in the form of pieces or processed according to various school children’s snack recipes. For example, bananas, apples, strawberries, or watermelon.
2. Vegetables
Most vegetables are usually considered unappealing and unpopular by children.
In fact, vegetables are one type of healthy food because they are rich in vitamins, minerals, fiber, and antioxidants that help support growth, maintain the immune system, and prevent constipation.
So, you need to think hard to try various healthy snack recipes for school children made from vegetables.
For example, you can give your child a vegetable salad . This vegetable salad can consist of green vegetables, corn, mushrooms, carrots, and many more. Find out what types of vegetables your child likes so that he/she will not be lazy about eating these snacks.
Always try to manage vegetables by washing them thoroughly and cooking them until done.
3. Sweet Potato
Sweet potatoes are an excellent healthy snack for children because they are rich in fiber, vitamin A, vitamin C, and potassium, all of which play a role in supporting children’s growth, eye health, and immune system .
The fiber content in sweet potatoes also helps digestion, prevents constipation, and maintains gut health, which is important during growth and development.
Sweet potatoes, which have a lower glycemic index than other sweet foods, also provide steady, long-lasting energy without causing sharp blood sugar spikes.
In addition, sweet potatoes contain antioxidants that can help protect the body from cell damage caused by free radicals. You can process sweet potatoes as a healthy snack option for children by steaming or frying them.
Just like French fries which may be a child’s favorite, fried sweet potatoes are no less delicious when eaten with tomato sauce or chili sauce.
4. Cake with fruit
Most children usually like sweet foods, including cookies . To be healthier, try making cookies or low-sugar snacks for children.
You can put fruits into the cake batter and toppings as a delicious, healthy, and appetizing snack for children.
Cakes made from fruit can be a healthy snack for children because they combine the healthier benefits of fruit compared to traditional cakes that are high in sugar and processed flour.
Using fruits like bananas, apples, or blueberries in cake batter not only adds natural sweetness without adding excess sugar, but also provides additional fiber, vitamins, and minerals that are essential for children’s growth and development .
For example, bananas contain potassium which is beneficial for heart health, while blueberries are rich in antioxidants which support brain function and development as well as immunity.
By choosing natural ingredients, fruit cake can also be prepared with healthier ingredient substitutions, such as using whole wheat flour or adding a little yoghurt for softness and texture.
5. Pizza
Pizza can also be a healthy snack for children if you want to make it yourself You can make a healthier version of pizza using whole wheat pita bread to reduce the refined flour content and increase your intake of fiber, which is important for digestion.
Pizza with fruit can also be an attractive healthy snack for children because it combines nutritious ingredients in one dish that many people like.
Using fruits like pineapple, apples, or berries as pizza toppings provides additional nutritional benefits without adding a lot of calories or extra sugar.
These fruits are rich in vitamins, antioxidants, and fiber, which support the health of children’s skin, eyes, and digestive system .
Additionally, replacing regular pizza sauce with fresh tomato sauce provides additional vitamin C and lycopene , which act as antioxidants to protect the body from free radicals.
6. Popcorn
Popcorn is made from corn, which is known to contain carbohydrates, fiber, and protein.
If you want to make healthier popcorn, you should replace the butter with olive oil to add a savory flavor.
Next, cook the popcorn on the stove, and not in the microwave.
To make it healthier, create it with other natural ingredients such as pepper, garlic , cinnamon, and so on. In fact, it is okay to add some pieces of vegetables or dried fruit to popcorn to make it healthier because it contains a lot of fiber.
Besides being more nutritious, the appearance of your homemade popcorn will be much prettier because of its attractive colors.
7. Yogurt
One of the healthy snack choices that is good for children is yogurt. This dairy product can be a good source of protein and calcium.
At school age, calcium is very much needed for children’s bone growth.In fact, another health benefit of this healthy snack is the good bacteria content in yogurt.
This is because good bacteria are useful for supporting the metabolic system in the child’s body.
Unfortunately, most yoghurts that are usually sold for children still contain a lot of sugar.Therefore, it is best to choose low-sugar yogurt as a healthy snack for your child.
8. Oatmeal
You may think that oatmeal is a food that is only suitable for breakfast.
In fact, oatmeal is also suitable to be eaten as a healthy snack for children.
This is because oats have a high fiber content so that the number of good bacteria in the digestive tract increases.
This is certainly good for smooth digestion of children . If you want to give this snack to children, it is better to choose one that does not have too high a sugar content.
So that the oatmeal you want to serve as a healthy snack doesn’t taste bland, you can add other ingredients, such as apples or a spoonful of cinnamon powder.
You can also make oatmeal using milk so that this healthy snack for children contains more nutrients.
Benefits of healthy snacks for children’s growth and development?
Children may not eat as much at one time because their stomachs are smaller, but they usually eat more frequently.
Therefore, children may need to be given healthy snacks between meals. Not only important for toddlers (under 5 years old), providing healthy snacks is also important for school children.
Based on an article published on the Kids Health page , school-age children have a series of increasingly varied activities.
For example, children will be busy doing homework when they get home from school, taking various kinds of extra lessons, doing sports, and so on.
At this age, you should provide healthy food for your child to support their growth and development.
The meal schedule for school-age children is to eat three main meals a day and eat healthy snacks twice a day.
Usually, children eat snacks in the morning and afternoon. Children’s snacks are eaten in the morning a few hours after breakfast or before lunch.
After that, the second healthy snack will be eaten by the child in the afternoon before dinner.
Afternoon snacks are usually needed to keep them focused on homework, playing, and to fill their stomachs before dinner time.
Conclusion
Healthy snacks for children should contain important nutrients such as vitamins, fiber, and minerals, which can support their growth and development and maintain their body health.
Snacking on fruits, vegetables, and other natural ingredients offers many benefits, including maintaining digestion, boosting immunity, and providing natural energy. For example, fruits like apples, bananas, and blueberries are rich in antioxidants, while vegetables like carrots are a good source of fiber.
Adding healthy ingredients to your child’s favorite snacks, such as pizza with fruit or fruit-based cake , can also be a creative way to introduce healthy eating patterns.
Healthy snacks can reduce a child’s tendency to choose processed foods that are high in sugar or salt, thereby supporting better eating habits in the future.
Notes
thenamestory does not provide medical advice, diagnosis, or treatment. Always consult a health professional for answers and treatment of your health problems.