When we were growing up, healthy eating meant being told that we had to eat our broccoli or we wouldn't get any dessert. But in recent years, we've started learning that "healthy eating" doesn't have to mean "unpleasant." We don't have to force fruits and vegetables down our children's throats when we present them in ways that make them delicious and appetizing. And with a few simple ingredients that you probably have lying around in the fridge already, you can make delicious snacks for your kids that provide them with an extra boost of energy when they get home from school (not that they need it.)
Some of these treats are so simple that you can even invite your child to make them along with you. They're more likely to eat healthy foods when they feel like they're in control of what they're eating, rather than being told that they have to sit down and eat. It's a great way to bond with your child and teach them about the importance of getting a healthy diet that's full of vitamins and minerals.
Ready to revolutionize snack time in your household? Here's a list of some of the most popular healthy snack alternatives for your kids.
1. Yogurt Bark
This is a great recipe to make with your kids because it's endlessly customizable. To start, you'll take some vanilla yogurt (or any kind of yogurt, really--just make sure it's nothing too fancy, or the flavor will overpower the rest of the ingredients.) Line a baking tray with a sheet of wax paper, then spread the yogurt onto the tray like melted chocolate. Now it's time for the fun part: adding the ingredients! You can add pretty much anything to your yogurt bark, including:
- Strawberries
- Blueberries
- Blackberries
- Raspberries
- Cherries
- Orange slices
- Almonds
- Walnuts
- Pecans
- Dates
Once you've sprinkled your favorite sliced fruits and chopped nuts over the bark, you can finalize your masterpiece with a few drizzles of honey, then stick the tray in the freezer and wait for it to freeze solid. When it's ready, simply cut it into pieces and enjoy! This treat does melt, so you want to eat it quickly, but it's a healthy, colorful treat that'll make your child feel like they're eating a piece of white chocolate. (In fact, you could probably tell them that it's white chocolate and they won't even notice the difference.)
2. Smoothies
When your kid comes inside after a long day of playing outdoors, they'll probably head straight to the fridge and grab a soda or a sugary juice box to quench their thirst. Instead of having a row of sugary drinks waiting for them, why not surprise them with some delicious homemade smoothies?
Like yogurt bark, smoothies are a great option because they're endlessly customizable. If your child doesn't like a certain type of fruit, no worries--just swap it out for a different one. And the bright colors of smoothies make them irresistible to kids--and adults, too. There's something fun and delightful about drinking a smoothie that's the same color as their favorite crayon. They're easy to make, easy to drink, and loaded with a massive serving of vitamins and minerals. You might even make one for yourself while you're at it!
There are countless smoothie recipes on the Internet, so you can choose a few and customize them to your heart's content. Most of them start with a base of milk, ice, and yogurt, add various fruits and vegetables, and conclude with a few extras like honey, protein powder, or bee pollen. Of course, you can't just toss a bunch of fruits and vegetables into a blender and hope it works--you'll need to do some experimenting to figure out a recipe that's both delicious and nutritious. And your child will surely be happy to help you sample the results!
In addition to making smoothies, you can also make healthy ice cream for your child by mixing up a smoothie and putting it in the freezer. It's sweet, cold, and delicious, and contains none of the added sugar and calories that you'd find in traditional ice cream. Your child probably won't even notice the difference!
3. Veggie Wraps
If you put a plate of sliced vegetables in front of your child, they'll probably turn up their nose at it. But what if you rolled those vegetables up in a flour tortilla with some dressing and maybe a little cheese? Suddenly those vegetables become a tasty, filling wrap that your child can't wait to chow down on. With kids, it's all about presentation, and part of getting them to eat healthy involves making fruits and vegetables look as appetizing as possible.
You can do just about anything with veggie wrap--add some sliced carrots, broccoli, celery, cucumber, squash, bell pepper, avocado, and anything else you think your child might enjoy. The more colorful it is, the better. Add a little dressing and roll it up, and you've got a professional-looking wrap that looks like it came from the local deli. If your child's hungry enough, they'll probably devour it without even noticing that they're eating vegetables. And if you pack your kid's lunch, it's the perfect recipe to give them a boost of energy in the middle of the day.
4. Homemade Hummus
Who doesn't love snacking on chips with dip? But skip the fattening ranch dressing and serve your child a tasty, healthy dip that's loaded with nutrients. To make hummus, all you'll need is some chickpeas, olive oil, and spices. There are recipes online for more elaborate hummus dips, but if you're a beginner you'll probably want to start with the basics. Hummus is a classic Middle Eastern dish that's just recently made its way to the western world--and once you and your child have tried it, you'll probably both be hooked!
Hummus is rich and creamy, and perfect for spreading across bread or toast or scooping up with a cracker. To make this snack even healthier, you can supply your child with freshly chopped vegetables instead of chips or crackers. Getting your child to eat raw vegetables can be an effort, but what if the vegetables are piled high with delicious, nutritious hummus? Your child can eat to their heart's content, and you can rest assured knowing that your child isn't stuffing themselves with fats, calories, and carbohydrates.
5. Dried Fruit and Vegetable Chips
For many people, eating isn't just about the taste--it's also about the texture. And maybe your child really loves the crispiness of potato chips. You can't exactly blame them, but you don't want to sit your child down with a bag of Doritos when they just came home from school. Surely there's a crisp, crunchy snack out there that's not loaded with fats and calories?
If your kid loves snacking on potato chips, try whipping up some fruit and vegetable chips right at home. You can use a variety of fruits and vegetables for this recipe: apples, pineapples, bananas, kale, beets, carrots, parsnips, and much more. These treats are great for snacking on the go or grabbing some quick nourishment before soccer practice. Keep a stash of fruit and vegetable chips in your house, and you'll have a healthy snack that you and your child can enjoy all year round.
6. Zucchini Pizza Bites
Every kid loves pizza. It's just a fact of life. If you'd allow it, your child would probably eat pizza for breakfast, lunch, and dinner. Unfortunately, pizza also tends to be one of the unhealthiest meals you can make, and even a small slice of pizza can leave your child feeling heavy and bloated. How do you satisfy your child's pizza cravings without compromising their health?
One way you can make pizza a little healthier is to substitute the crust with slices of zucchini. Pizza and zucchini might seem like an unusual combination, but you'll actually end up with a tray of delicious, flavorful pizza bites that are lighter than the usual fare. Simply slice up a zucchini, add a little sauce and cheese, and pop it in the oven. Instead of a large, greasy slice of pizza, your child can snack on smaller portions that have little extra nutrients. And it's a lot more colorful, too!
7. Veggie Tots
What child is going to say no to tater tots that just came out of the oven? Definitely not your child--even if the tots are secretly loaded with veggies! These colorful little treats are made with a variety of chopped vegetables, including broccoli, carrots, sweet potatoes, and anything else your heart desires. If you wish, you can add a little cheese for extra flavor. They make a perfect snack or side dish, and your child won't complain about eating tater tots for dinner. It's a great way to sneak more vegetables into your picky eater's diet.
8. Fruit Leather
Your child might scoff at a handful of blueberries or strawberries, but they won't turn down a packaged fruit roll-up. Swap out their sugary snacks with healthy fruit leather that you made at home using natural ingredients. Strawberries are a popular base for fruit leather, but you can use any fruit that purees well in a food processor. Simply puree the fruit, add flavorings like lemon juice, spread it out on a baking tray, and cook it in the oven. Cut it into strips, roll up the strips, and enjoy! Your child will love these sticky, fruity treats that taste even better than the pre-packaged kind.
9. Fruit Juice Popsicles
It's a hot summer's day, and your child wants a frozen popsicle from the freezer. Those ice pops you bought from the store claim to be made with fruit juice, but when you look at the list of ingredients, all you see is corn syrup and artificial flavorings. Your child's essentially snacking on a frozen stick of sugar. And if you've ever tasted one of those popsicles yourself, you know how sugary and artificial they taste.
Why waste money on an unhealthy snack that's loaded with additives when you can make fresh fruit popsicles right at home? Simply make some fruit juice with your juicer, pour it into molds, and stick it in the freezer. You can even add some chunks of real fruit for an additional treat. Instead of sugar and corn syrup, your child will be snacking on a delicious healthy treat that gives them the energy to keep playing all day long.
10. Popcorn
Yup, that's right--popcorn is healthier than you think. But it's only healthy if you skip the pre-packaged options that are loaded with salt and fake butter. If your kid wants a light, crunchy snack at the end of the day, grab some corn kernels and pop them over the stove. There's no butter, no salt, no artificial ingredients or flavorings: just corn kernels and air. If you want to add a little flavoring, try a light dusting of Parmesan cheese or cayenne pepper. You can even add some salt if you don't go too crazy with it. Perfect for evening snacks and family movie nights.
Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional consultation or advice related to your health or finances. No reference to an identifiable individual or company is intended as an endorsement thereof. Some or all of this article may have been generated using artificial intelligence, and it may contain certain inaccuracies or unreliable information. Readers should not rely on this article for information and should consult with professionals for personal advice.
