Getting kids to eat is not always as easy as it sounds. That’s right, Karen down the street, who claims her child “eats everything,” is lucky but rare. And achieving healthy eating for kids is even more difficult.
Most kids are picky eaters with a strong opinion about what they want to consume throughout the day. Sugary cereal, pop, chicken nuggets and other less than nutritious items usually end up in our kids daily diet out of convenience and ease.
To help parents and caregivers transition children into healthier eating, here are some fast snacks and other foods that you can keep stocked in your house as easy options for your kids to grab and go. Incorporating more nutritious foods into your daily schedule can be difficult so start small and work your way up.
Whole grain bread
We know whole grain bread wouldn’t be your kids’ first choice, but if it’s all you buy they will eat it! Covered in almond butter or made into a sandwich with lean deli meats and other tasty ingredients, after a while they will barely notice they are enjoying this whole grain option.
Unlike white bread, whole wheat bread includes the whole grain kennel packed with key nutrients, including vitamins, minerals and fiber.
Lunch meats are a pretty typical snack for most parents and children, which is great considering the protein found in it. Choose the unprocessed ones.
Our suggestion? Look for turkey. Turkey is typically lower in calories and contains less sodium. Going from ham, bologna or roast beef to turkey is a small but easy switch that gets you one step closer to a healthier lifestyle.
Apple slices and almond butter
Apples are a staple of easy-to-eat fruits for kids and adults. They’re crunchy, sweet, taste great and travel well. Combining this with almond butter, a more nutritious alternative to peanut butter with more heart healthy monounsaturated fat, is a great way to ensure your child is getting fibers and healthy fats.
Another fiber-filled fruit that most kids love eating. Bananas are a great pre-sport snack, lunch treat or on-the-go snack. They are filling, nutritious and easy to play with!
That’s right, playing with your food can make healthy eating more appealing to a lot of children, according to Nutrilite™ senior research scientist Holiday Zanetti. She should know. She’s a mom with a Ph.D. in nutrition!
Veggies and hummus
Carrots, celery, cucumbers and other fresh vegetables by themselves are a great and healthy snack, but more often than not, kids will pass on eating vegetables by themselves. Why not pair them with a tasty dip?
Ranch is a kid favorite and OK in moderation, but hummus is a great alternative and more nutritious. Hummus is made primarily of chickpeas, a legume packed with a good amount of vitamins and minerals. It is also a great plant-based protein if you are looking to cut back on meats.
Roasting veggies in the oven is a quick and easy way to make some crunchy, baked treats for you and your family.
Whether it’s Brussels sprouts, sweet potatoes, broccoli or carrots, most veggies taste great after some olive oil, seasoning and high heat. Just cut up the veggies, dress them in your favorite flavors and throw them in the oven at 425°F (220°C) until they look the way you want them to.
Fill kids up on tea
Most of us can relate to our kids asking for a sweet bedtime treat. To help avoid after dinner snacking, try incorporating a hot cup of non-caffeinated tea into their nighttime routine.
Tea has a lot of health benefits and will keep your young ones hydrated and feeling full at the end of the night. If they want something a little sweeter add a few drops of honey to satisfy their sweet tooth.
Yogurt and fruits
Yogurt is a great, go-to breakfast and snack for kids and adults alike. It contains a healthy amount of your daily calcium needs and other nutrients like vitamin B12. It is also incredibly easy to incorporate with other nutritious mix-ins like fresh fruit or granola.
Smoothies are a fun way to give your kids fruits and veggies they wouldn’t normally eat. They can also be a good way to get your kids involved in making their foods. (It’s fun to watch whole fruits and veggies turn into a drinkable treat!)
Building your smoothie from the bottom up, you can add anything: a leafy green veggie for antioxidants like kale or spinach, fruit and maybe a protein, such as yogurt, a nut butter or Nutrilite All Plant Protein Powder.
Another grab-and-go option is the Nutrilite Kids Superfood Smoothie. These smoothies for kids provide soy-free protein, 100% pure fruit and vegetable purees and plenty of essential vitamins to hold them over until their next meal.
Avocado is a healthy fat to enjoy in moderation, and avocado toast is easy to make. Top your whole grain toast with sliced or mashed avocado and sprinkle with your favorite seasoning. It’s that easy. To add more nutrients, throw on an egg, low-fat cheese or slices of tomato. The combinations are endless!
Healthy snack bars
Granola bars are a parent’s best friend. These neatly packaged bars of nuts, berries and sometimes chocolate are a quick way to feed your children at home or on the go. The next time you are at the store, try looking for the more nutritious options. Avoid the bars with high sugar, refined carbs and high sodium content. Instead, look for bars with more protein and healthy fats. Even better: Make your own so you know exactly what’s in them.
Trail mix can be healthy
Most kids and adults agree that chocolate is the best part of trail mixes. But those mixes are also a good source of protein, healthy fats and dried fruits. Next time you are buying trail mix, check the nutrition facts to make sure what you are buying isn’t loaded with sodium and sugar.
Chips and salsa
Whole grain chips and salsa are one of the best snacks out there. Chips in moderation are a good source of carbohydrates and energy. And choose your salsa wisely (or make your own) to ensure you’re getting healthy vegetables and fruits with a lot of flavor.
Boiled or steamed, edamame is a quick but tasty snack popularly served with a little bit of salt. It’s a fun snack for kids, too. They love popping open the pods to find the beans inside! Introducing these at a young age might open them up to trying other types of vegetables.
Veggie chips or sweet potato chips
Get that crunchy chip texture you want with root chips or veggie chips. Both alternatives provide you and your family with a more nutritious snack to munch on in your down time.
You can even make your own sweet potato chips. Set your oven at 425°F (200°C), slice up your sweet potatoes nice and thin, drizzle with olive oil, toss with your favorite seasoning and bake until they reach your desired crispiness. Sweet potatoes are a great source of protein and other vitamins and minerals not found in regular potatoes.
These energy packed snacks are a trendy health food with a ton of variations so you can experiment until you find one that you like. Most of these balls contain a base layer of oats, honey, some type of nut butter, raisins, miniature chocolate chips, chia seeds, coconut oil, vanilla extract and cocoa powder. These balls are full of carbs and protein and are easily packed up for mid-day snacks and lunches.
With this lengthy list of suggestions, you should be able to stock up on your next shopping trip and start experimenting with different foods for your kids.
Looking for more tips and tricks for feeding your family? Check out additional advice from Holiday at Amway Connections. And to learn more about the products mentioned here, visit the links below.
To learn more about Amway, its brands and its products,
click on the website where you live:
Some products may not be available in Canada or the Dominican Republic or may be sold under a different name.