Healthy Snacks Children Can Eat
Most children need to eat every 3-4 hours to get enough energy for their day. So, aside from 3 meals, younger children need at least 2 snacks a day, and older ones need at least 1. There are many healthy snacks that provide nutrients to children and help them feel full between regular meals.
5-Minute Crafts is going to tell you what kind of snacks should be avoided and how to replace them with good snacks at home, at school, or on a trip.
Bad snacks that should be avoided
- Juice-flavored drinks. Most juices on supermarket shelves contain very little actual fruit juice. But they have a lot of sugar. Having these drinks may lead to obesity in children.
- Candy. It doesn’t have a lot of nutrients but it does have lots of sugar, along with artificial flavors.
- Yogurt. Of course, there are healthy yogurts. But many of them contain additives, preservatives, and sugar that make them bad for children. They can also contain artificial flavors and dye agents.
- White bread
- Processed meats (like lunch meats, sausages, hot dogs, and ham) and other foods rich in salt.
Good snacks for school
Use foods that won’t go bad if they spend a little time in a lunchbox. They include:
- fruits with sturdy peels, like oranges, apples, bananas, grapes, and plums
- vegetables, like carrots and tomatoes
- whole-grain crackers
- whole-grain granola bars that are low in sugar
- hard-boiled egg
- water (this is the best option for children to stay hydrated during the day)
- sandwiches with whole-grain bread (use non-fat cheese, meat, like baked chicken and turkey, and vegetables)
❗ Perishable foods like dairy products, eggs, and sliced meats should be kept cool, and be eaten within about 4 hours of preparation. Don’t pack these foods right after cooking. Cool them in the fridge first.
❗ If you prepare the snacks beforehand, keep them in the fridge until the child leaves for school.
❗ Ask your children to keep the packed food in their school bags and far from sunlight and heat sources. Ideally, it should be a dark and cool place, like a locker. You can put a cooling element into the lunchbox.
Healthy snacks for home
Keep a bowl of fresh fruit in the center of your dinner table.
Good snacks for a trip
If there is no fridge in the car, these snacks are good:
- whole-grain crackers
- carrot sticks
If there is a fridge, you can also offer: