Believe it or not, dietary fat is an extremely important component of a kid’s diet and hummus is an excellent source. Due to its unique blend of chickpeas, tahini (ground sesame seeds) and olive oil, a single serving delivers a rich supply of healthy monounsaturated fat along with substantial doses of protein and fiber. Hummus is also a good source of folate, vitamin C and iron, each of which is essential for growing children. Your kid’s can enjoy its savory flavor with fresh veggies or pita chips
7. Hardboiled Eggs
Hardboiled eggs are a quick and convenient source of high-quality protein and they’re packed full of countless micronutrients that kids need. While egg whites alone can be quite nutritious, egg yolks are a great source of most fat-soluble vitamins (A, D, and E), B-vitamins, and the micromineral selenium. Selenium is a potent antioxidant that’s especially important for children who are immunized, as it further helps protect them from preventable infections and diseases.
Tuna is like fuel for healthy growth among children, adolescents and young teens, as it’s a potent natural source of vitamin D. A good supply of vitamin D is needed for proper absorption of dietary calcium and overall bone health. In addition to vitamin D, tuna is rich in high-quality protein, healthy fats (omega-3 fatty acids), B-vitamins as well as selenium. For on-the-go eating, kids can consume tuna right out of a can or snack pack. It also pairs well with whole grain crackers or bread.
9. Plain Popcorn
Popcorn is an incredibly nutritious snacking option for children, adolescents, and young teens. In fact, it’s one of the only snack foods that are 100 percent whole grain, providing large quantities of fiber with trace amounts of vitamins and minerals. Plain or lightly salted air-popped popcorn is best. For the sake of convenience, bagged varieties like SkinnyPop, Indiana Kettlecorn, and Fit Popcorn make great snack choices and I have yet to see a kid who doesn’t love them.
Note: The health benefits of snacking on popcorn do not apply to microwave popcorn, as the bags and artificial butter flavors contain synthetic chemicals that can be harmful to kids and adults.
10. Nut Butter
Nut butters like peanut, almond, and walnut butter are a valuable source of protein, healthy fats, and other key nutrients like magnesium. Magnesium is an essential mineral that’s especially important for active kids, as it enhances oxygen delivery to contracting muscles. The healthiest nut butters are minimally processed, all-natural, and free of added sugar. A couple of tablespoons a day is enough as all nut butters are extremely calorie rich.
While implementing these and other wholesome snacks, as part of a healthy, well-balanced diet is a sure way to get children and adolescents on a path to healthy lives, it doesn’t stop there. It’s also important for kids to get adequate amounts of daily physical activity to reduce their risk of obesity and other diseases during both childhood and adulthood.
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Disclaimer: The information provided is for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Any reader who is concerned about his or her health should contact a physician for advice.
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