What is a healthy nutritious snack?

Healthy snacks for kids

A healthy snack is as important for the growth and development of your child as a healthy meal. Kids have a smaller stomach than adults and cannot benefit from all the nutrients they need by having only three meals per day.

Children also need a snack to keep them energized and alert during the entire day. As parents it is essential that you create some healthy eating habits from an early age.


What is a healthy nutritious snack?

Healthy eating means eating a wide variety of nutritious foods, because healthy foods contain all the energy, minerals, vitamins and fiber that your child needs in order to grow harmoniously.

A balanced and healthy food  is one that includes at least one serving from each food group as well as all the necessary vitamins that your kid needs for his growth.

This contributes to your child’s development and is a supplementary energy source which allows our kids to stay focused on his activities and help him concentrate.


nutricious and healthy snack recipe for kids

A healthy snack represents 10-15% of the energy our kids need each day. Some foods can contain too much sugar or fat, or may be simply empty from a nutritious point of view or may not have many vitamins or minerals.

These foods should only be given rarely to children as they have no benefits for them or their health.


We will now speak about some groups of foods and the frequency with which they should be integrated into your kid’s life and diet.

A healthy snack should comprise the following types of foods:

Your kid should try to eat these categories of foods most of the time as they are rich in nutrients which help him to develop physically and intellectually.

Fruits and vegetables. Dark green and orange fruits and vegetables are the richest in vitamins and essential minerals. They are necessary for the healthy growth of your child. Carrots, cantaloupe/ melon, apricots, broccoli etc. are some of them. They can be sprinkled with lemon juice in the case of vegetables or mixed with yogurt in the case of fruit to make them more appealing.

Breads – a small bread serving helps with your kid’s fiber, calcium and folate intake.

Grains and whole grains, rice and pasta – Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).

Beans and lentils – Beans and lentil are one of the best sources of lean veggie protein. They are full of vitamins, minerals, and fiber. They tend to be particularly abundant in soluble fiber, magnesium, folate, potassium and iron. These nutrients are heart-friendly and help lower triglycerides, cholesterol, and blood pressure, and can consequently reduce your kid’s risk of coronary artery disease, osteoporosis and diabetes.

Soluble fiber particularly helps keep your child’s hunger at bay for longer, so it’s very useful when your child needs to lose weight or maintain a healthy weight. Many studies have shown that folate can improve your kid’s mood and his memory also.

You should try to integrate into your kid’s healthy school snack or homemade snack not one but all of these foods by alternating them. Eating plenty of the foods from this group will help your child stay healthy.

The second group of foods should be integrated into your kid’s snack with moderation by serving medium amounts. This food group includes dairy products such as milk, cheeses and yogurts (low-fat ones), lean meat, chicken, fish and nuts.

These are all very good sources of protein which helps build strong muscles and aids repair your child’s body when it is injured. Dairy products also contain calcium for stronger bones and lean meats can provide him with the energy he needs. Nuts are very important too as they contain minerals and essential oils which are extremely necessary for your child’s health.

The third and the last group is the one that we should rarely if ever feed our kids but NEVER as a snack. This group is made up of food types that are nutritionally empty and contain a lot of sugar or fat (or even both).

These types of foods should only be allowed at birthday parties and if your child is healthy, active and not overweight. Some examples would be biscuits, chocolate coated bars, chips, ice-cream, cakes and muffins, etc.

There are plenty of ways which we will present here that can make your child forget about those cakes and chips and crave for something healthy and tasty! If you were to logically think about it, who would prefer artificial synthetic flavors to the taste of natural flavors? Only a child who wasn’t offered a tasty alternative to healthy foods.


How much time and effort will I have to put into preparing my kids healthy snacks?

Time is very precious nowadays and there is an emphasis on saving time and organizing our time properly. That is why these easy, tasty and nutritious recipes for healthy kids’ snacks that we are going to discuss here are easy to make and require a minimum effort whereas the benefits are extraordinary and long-lasting.

It is easier than you think to offer your kid a healthier better life; of course it is easier if the whole family adopts a healthy lifestyle. All the recipes that we have comprised in this website need a couple of minutes a day and in exchange for those minutes your kid will enjoy a healthy, active, strong body.

Moreover, if you are here for easy healthy snacks for your kid to take at school or on the go, for whenever he doesn’t have the chance to come home for a nutritious snack worry not, there is the option of freezing it overnight and packing it to go in the morning which saves a lot of time.

Another advantage of these snacks is the fact that they are cheap, they only comprise 3-4 ingredients and for some of these recipes you may also want to get your kid to join in on the fun of making a delicious healthy snack that he can enjoy at home, at school or whenever he feels hungry or needs an energy boost.  

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