7 Fun and Healthy Snacks for Kids (…and Adults!)

Guest Post by Jaclyn London,MS, RD, CDN| Good Housekeeping Nutrition Director

 

Our criteria for snacks: Simple, quick, and delicious!

Whether they’re homemade or packaged, having some speedy snacks on-hand is a must for staying healthy and keeping your energy up. Plus, is it just us, or do snacks taste even more delicious when you can share them with the whole family (and even get them involved in the kitchen!).

Our go-to summer favorites pack tons of immune-and-energy boosting nutrients, plus protein and fiber to keep you (and the little ones!) fuller, longer. All of our super-simple picks have veggies, fruit, or nuts and seeds that are beyond easy for moms and dads to whip up– fast!

Be it during the school day, after school playdates, or into the evening hours, here’s our run-down of top choices we know you’ll love.

For more fun with food (and healthy snack recipes) visit GoodHousekeeping.com.

Cherry Tomatoes with Unsweetened Greek Yogurt

Think of this one as a sweet and savory snack! The poppable cherry tomatoes and unsweetened yogurt are both classic kid (and grown-up!) favorites—especially during summer when tomatoes are in season. The 15-20 grams of filling protein from creamy goodness will also help sustain energy into the afternoon hours. Plus, tomatoes are a great source of the immune-boosting antioxidant, vitamin C! Make it sweeter: Swap the tomatoes for (equally summery) berries.

Apple and Peanut Butter

It’s a classic for a reason! This protein and fiber-packed snack can also help us stay hydrated in the heat: A large apple can provide up to ½ cup of H2O! Since the deliciousness of peanut butter can help enhance flavor and keep kids satisfied, it’s also a great topping or dip to use when introducing new veggies and fruit into your kids’ meals and snacks.

Roasted Pumpkin Seeds

1 oz of these seeds are packed with minerals, including zinc and iron which are extra important for your little ones (who need a little extra, since they’re still growing!). They’re also nut-free and delicious—so they’re safe for sharing at nut-free camps or schools. Try topping with spices and a dash of oil or maple syrup for a protein-packed (7g!) snack.

Fruit Pops (Kabobs of Fruit; pack with coconut chips and/or cashews in a bag to take to school)

Put ‘em on a stick! Skewer up to three fruits (our summery favorites: pineapple, kiwi, strawberries!) and serve with coconut chips or cashews for a tasty and tropical treat. We love making a big batch of these fruit-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Plus, the prep gets your little ones involved in the kitchen, and that skewer adds an extra layer of fun! Serve up these snacks with cashews or unsweetened coconut flakes for a more filling (and fibrous!) pick-me-up (you can pack these in a baggie when you’re on the go!)

Flavor-Roasted Chickpeas

Similar to pumpkin seeds, roasted garbanzos are another super-satisfying combo of 5g protein, 5g fiber per serving. Plus, they’re an amazing grown-up snack to help stave-off that 4PM vending machine raid—and another one that’s lunch-box friendly! That filling combo of protein and fiber in beans helps to keep your energy stable, so you can enjoy the sweeter versions without that sugar-spike (…and big-time energy crash!).

Low-Fat Cheese with 100% Whole-Grain Crackers

Pairing a stick of part-skim cheese with whole-grain crackers can pack up to ten grams of protein. The B-vitamins, minerals (like calcium, potassium, and zinc) are also important for keeping bones strong and supporting healthy immune systems. We love this combo as a snack in its own right, but it’s also a great alternative to traditional grilled cheese recipes when you’re on-the-go (no heat or kitchen-clean up!).

Hummus and Veggies

Hummus is another perfect dip for introducing new foods—especially when it’s flavored with other familiar ingredients (think: roasted red pepper, garlic, tomato and basil, or spicy jalapeno).   Try dipping summery favorites — like radishes and peppers—or swap it for your usual salad dressing. The satisfaction “trifecta” of healthy fat, plant-protein, and fiber helps make any lighter snack or salad feel more substantial.

 

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