Some days it feels like we absolutely can’t win. Our families are either being bombarded with advertisements for high-sugar snacks or with diet talk and body shaming. Keeping children fed, filled with energy, and finding foods they love doesn’t have to be a minefield! The work you do to fill your child’s life with positive feedback and happiness goes a long way to leaving little room for the negativity to creep in. In that same spirit, keeping them filled with nutrient-dense, delicious, and hearty snacks can help the whole family avoid mindlessly reaching for the nutritionally bankrupt treats being marketed to them.
While we don’t believe in labeling any foods “bad,” this week we’ve put together a list of some never-fail high-energy snacks that land pretty squarely on the good lists of kids and nutritionists alike!
Nuts
We’re just nuts about this protein powerhouse! But which to choose? Each one does a job all its own, so you can’t go wrong by keeping a variety on hand.
Almonds Highest in protein, fiber, calcium, and vitamin E, while also high in iron, riboflavin, and potassium
Peanuts Highest in folic acid
Pistachios Highest in potassium and vitamin B6
Brazil Nuts Highest in selenium, and high in magnesium, thiamine, and vitamin E
Walnuts High doses of polyphenols and omega-3
Hummus
High in fiber and rich in plant-based protein, this Mediterranean dish has been a dietary staple since the 1200s. You can find dozens of iterations of this chickpea dip pre-made in your grocer’s refrigerated produce, and often near cheeses, or you can make and customize your own! The base is simply a can of rinsed garbanzo beans, olive oil, and tahini, spiced as you please. Customize to your heart’s content by adding roasted red peppers, Kalamata olives, or roasted garlic. Serve this spread with pita or tortilla chips, alongside celery, carrots, and cucumbers, or inside your favorite hot or cold wraps.
Fruit
Bananas are high in potassium, which helps those little legs with sometimes big growing pains! Complex carbs and vitamin B6 are the perfect cocktail for peaceful power, rather than the amped energy (followed by a sugar crash) kids get from higher-sugared granola or cereal bars that are often advertised to them.
Apples are packed with fiber, which keep tummies full for longer, while helping eliminate stagnant waste that likes to hang out in the digestive tract. Starting your day with an apple ensures sustained energy, while stabilizing blood sugars and helping fight mindless snacking. Heads up, most of the fiber and a good deal of the vitamins live in the apple’s skin. Be sure to grab organic whenever possible, and wash with a white vinegar rinse to ensure any pesticides and bacteria are washed away before your family sinks their teeth into this sweet treat!
Most fruit is fiber-rich, filled with vitamins, and contain a good kick of sweetness that can cure a craving without the sugar crash. Most fruit also has a really high water content, and when dehydration is the most common cause of a crash, hydrating by snacking on fruit is a quick cure with a sweet kick!
Greek Yogurt
A protein powerhouse, Greek yogurt also contains live lactobacillus, which help protect gut flora. This aids in digestion, helps to keep that sluggish, bloated feeling at bay, and can be customized into a smoothie or yogurt bowl that everyone will love.
Oatmeal
An excellent breakfast or a bite-sized snack on the go! Add peanut butter or almonds to a hot bowl for a little extra protein, or make into easy no-bake bites with the following recipe:
1 cup rolled oats + more for rolling
¼ cup raw honey
½ cup almond butter
1 tbsp ground flaxseeds
1 tsp ground cinnamon
1 tsp pure vanilla extract
Refrigerate your mixture, then roll one tablespoon of the mixture into a ball. Store in the fridge until ready to snack.
We know how hard you work to avoid any empty consumption, from your child’s lunchbox to their media consumption. That’s why we are so grateful you’ve given us the opportunity to be part of your family’s education team! From our expert sources to our knowledge-packed apps, Wonder Bunch is doing our best to bring you only the highest quality content with the most positive impact possible!
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