10 Superfoods That Make Healthy Snacks for Kids

If you’re a parent, I’m sure you’re always on the hunt for healthy kid’s snacks? With good reason too, as healthy foods in general give kids all the day-to-day energy they need and supply the vitamins, minerals and other essential nutrients that help their bodies and minds develop and mature. Since kids are constantly on the go with school and play, snack time is indeed one of the absolute best times to introduce healthy foods into their diets.

So, here I’ve compiled a list of ten quick and convenient snack options that can optimize physical growth, development and mental performance among children, adolescents and young teens alike.

1. Baby Carrots

Instead of chips, add baby carrots to your kid’s healthy snack list. Carrots contain exceptionally high levels of the powerful antioxidants vitamin C and beta-carotene, which the body naturally converts to the fat-soluble vitamin A. Kids (both young and old) require sufficient amounts of vitamin A for proper eye development and immune function. To ensure proper absorption of vitamin A, always include a fat-rich dipping option like ranch dressing or a high-quality nut butter.

Tip: For the picky eater, try Hidden Valley’s Glazed Baby Carrots recipe.

2. Edamame

Edamame is an incredibly nutritious, whole soy food source of dietary fiber, vitamin C, iron, magnesium, and protein. In and of itself, protein is a critical component of every youngster’s diet, as it’s needed to build and maintain strong bones, muscles, and joints. For the convenience of kids on the go, edamame can be purchased in convenient, snack-sized packs for easy snacking. Your kids will have a blast popping these little soybeans right from their pods into their mouths.

Related Article: Nutrition Basics: Your Daily Protein Intake

3. Apple Wedges

Whether unpeeled or peeled, apple wedges are a perfect sized on-the-go snack for kids. All apple varieties contain a type of fiber called pectin that greatly promotes good health and helps prevent  the onset of chronic diseases in adulthood. The pectin in apples also keeps kids feeling fuller for longer periods of time, which helps prevent overeating. In addition to pectin, apples contain good amounts of vitamin C, especially when their skins are intact.

Related Article: How Different Types of Fiber Affect Your Health

4. Yogurt

All kids need adequate amounts of calcium and potassium every day and yogurt houses a rich supply of both. Collectively these minerals are important for heart, bone and muscle health. In addition to its high content of calcium and potassium, yogurt contains substantial amounts of protein, vitamin B12, and phosphorous. To reduce your child, adolescent or teen’s overall sugar intake, opt for nonfat Greek yogurt varieties as they are generally lower in sugar and higher in protein.

Related Article: Why I’ve Swapped Out Greek Yogurt for Icelandic Skyr

5. Spinach or Kale Chips

Leafy green vegetables like spinach and kale contain an abundance of important nutrients that promote optimal health among children, adolescents and young teens. Even better, they’re equally as nutritious when roasted or baked to crispy chips. In fact, spinach and kale chips contain large amounts of beta-carotene, vitamin C, and calcium, which collectively support bone health, boost immune system function, and increase overall energy levels among youngsters.

Tip: Try this recipe for the best baked kale chips you’ve ever had!