8 Wholesome Healthy Snacks For Kids To Fuel Their Summer Adventures!
Health
Published on: 29-Apr-2024
10 min read
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Anushka Tripathi
8 Wholesome Healthy Snacks For Kids To Fuel Their Summer Adventures!
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Summer is here, and with it comes a whirlwind of sunshine, outdoor adventures, and boundless energy (at least, for the little ones!). But keeping those tiny explorers fueled for all their fun can feel like a constant battle!
Healthy eating is critical to support your child's healthy growth and development. Snacking can help you get the nutrients you need and prevent you from feeling too hungry between meals.
But sometimes, when we think of snacks, our minds immediately think of simple snacks, usually carbohydrates like chips, crackers, or cookies. These snacks may be delicious, but they may leave you hungry again soon after eating them and come back for more. That's because these snacks tend to lack fibre, a key component of food that helps you feel fuller for longer.
So, ditch the processed snacks and sugary drinks! This blog is your ultimate guide to packing healthy snacks for kids to energise them throughout their summer adventures. Keep reading to discover some delicious, children-beloved, easy, quick snack ideas for summer!
Table Of Contents
1. What Are Healthy Snacks For Kids?
2. What Is A Healthy Snack For A Child In School? Try These Recipes!
3. Lunchbox Snack Ideas: Which Indian Snacks Are Healthy?
4. Which Snack Is Good For The Child?
5. Summer Snacks Ideas: What Healthy Snacks Do You Eat Daily?
6. Dietitian’s Recommendation
7. The Final Say
8. FAQs
9. References
What Are Healthy Snacks For Kids?
Snacks are an important part of your daily diet. They keep your body's energy levels high so you can perform various activities. But not all snacks are healthy. Some are high in calories, carbohydrates, sugar, and salt and have limited nutritional value.
Healthy snacks contain nutrients, vitamins, and minerals that nourish your body and stabilise blood sugar levels. You can add nuts, seeds and fruit to your diet as an afternoon snack. These healthy snacks for kids are easy to prepare, taste good, and contain nutrients.
Adults need 25 to 30 calories per kilogram of body weight, while children need about twice as many (60 to 80 calories) per kilogram. Children require significantly more calories per kilogram of body weight to support their growth and development than adults, so selecting snacks that offer substantial nutritional value is crucial. Parents can ensure their children receive the necessary fuel to thrive and sustain their active lifestyles by choosing nutrient-dense options.
What Is A Healthy Snack For A Child In School? Try These Recipes!
Let’s have a look at these delicious, healthy snacks for kids:
1. Egg Wraps
Prepare for the ultimate morning egg wrap! Not only is it delicious, but it's also ideal for folks on the run. Look at the recipe for this healthy snack for kids.
Ingredients
Egg (beaten properly) | 1 |
Onion (small, finely sliced) | 1 |
Capsicum | 1 tbsp |
Refined wheat flour | 1/4 cup |
Oil | as required |
Salt | to taste |
Method
Heat oil in a large frying pan and fry the onion until soft. Add chopped capsicum.
Meanwhile, whisk eggs and salt in a bowl.
Reduce heat to medium. Add egg mixture to pan.
Cook and stir until the eggs are completely set, just like you would when making scrambled eggs.
Place the eggs on one side and knead the dough to make a flatbread.
Heat the tawa and place the roti/tortilla on it until light brown on both sides. Use oil whenever necessary to ensure proper cooking.
Place 2/3 cup of the mixture in the centre of the flatbread or roti and roll it up.
Cut in two and serve warm with green chutney.
2. Air Fryer Bread Rolls Recipe
These Air-Fried Bread Rolls are the best of their kind. They are a guilt-free, healthy bread roll recipe that does not lose its taste. Plus, children would love it!
Ingredients
Brown Bread Slices | 6-7 |
Boiled Potatoes | 3-4 |
Green Chillies | 1-2 |
Chopped Green Coriander | 1 tbsp |
Salt | to taste |
Red Chilly Powder | ½ tsp |
Chaat Masala | ¼ tsp |
Garam Masala | ¼ tsp |
Oil | 1 tsp |
Method
Peel and mash the potatoes so that there are no lumps.
Add chopped herbs and fresh coriander leaves.
Add garam masala, salt, red pepper powder, chaat masala and garam masala.
Mix well so that the masala and boiled puree are evenly mixed.
Cut off the corners of the bread slices. Soak the bread in a large bowl and lightly press the slices between your palms to squeeze out any excess water. Place the potato ball in the centre and carefully roll it up to seal.
Apply oil all over.
Repeat the same process with the remaining bread slices.
Preheat the air fryer to 180C for 5 to 7 minutes.
Place 4 buns each and bake at 180°C for 10 minutes. After about 5 minutes, brush the bread again with a little butter (optional) and turn until golden on all sides.
If the bread looks undercooked, bake it for about 5 more minutes.
Serve these Indian Air Fryer Bread Rolls with green mint chutney or tomato sauce/ketchup.
Lunchbox Snack Ideas: Which Indian Snacks Are Healthy?
While preparing healthy snacks for kids, it’s important that you also provide healthy snacking tips to your kids from a young age, as it helps instil good eating habits and promotes lifelong wellness. Some of the most popular healthy Indian snacks are:
1. Spinach And Oats Cutlets
Spinach and Oat Cutlets Recipe is a simple, easy-to-make cutlet packed with the nutrients of oats, spinach, and peas and flavoured with green peppers, ginger, and oregano. If you have all the ingredients, preparing and serving these cutlets takes less than 30 minutes. Green spinach and oat patties serve as an evening snack.
Ingredients
Instant Oats | 1 cup |
Green peas steamed | ½ cup |
Spinach, chopped | 1 cup |
Green Chilli, chopped | 1 |
Chopped coriander Leaves | ½ cup |
Ginger, grated | 1 inch |
Salt | to taste |
Whole Black Peppercorns | ½ teaspoon (pounded) |
Dried oregano | 1 teaspoon |
Lemon, juiced | 1 |
Oil | as needed |
Method
First, prepare all the ingredients to start the Green Spinach Oat Cutlets recipe.
Heat a heavy-bottomed frying pan and fry the oats for a few minutes until they smell toasty. Once fried, remove from the pan and set aside.
Add finely chopped spinach to the same pan and fry until the spinach wilts and excess moisture evaporates. When ready, remove the spinach from the heat and let it cool.
The next step is to prepare the cutlet mixture. Combine toasted oats, cooked spinach, green peas, green peppers, coriander, salt, pepper, oregano, and lemon juice in a food processor to form a coarse mixture.
Check the amount of salt and spices and adjust to taste.
Divide the green spinach and oat patty mixture into 8 10 equal pieces. Grease your fingers and smooth out the cutlet mixture, shaping it slightly.
Grease a pan and heat over medium heat. Add some of the spinach and oat patties to the pan. Drizzle with some oil and fry until brown and crispy on both sides.
Serve this green spinach and oat cutlets recipe at a tea party with green chutney or good old tomato ketchup or as a great teatime snack with a cup of tea.
Also Read: 16 Healthy Snacks To Eat At Work
2. Sabut Moong Dal Chilla With Stuffed Paneer
Sabud Moong Dal Chilla is a vegan, gluten-free dish commonly served for breakfast. It is popular among dieters due to its rich fibre content. This is a healthy wrap that can be consumed at any time.
Ingredients
Washed split Green Gram (moong dal) | 1 cup |
Green chilli | 1 |
Onion | 1(finely chopped) |
Tomato | 1 (finely chopped) |
Coriander leaves | 1 tbsp (finely chopped) |
Ginger | 1-inch |
Paneer (Cottage Cheese) | 200 gms |
Red chilli powder | A pinch of |
Salt | to taste |
Oil | to make chillas |
Method
Wash the moong dal and soak it for about 2 hours.
Drain the water from the dal and grind it with green chilli and ginger.
Add salt and pepper to the dough and mix well.
Mash the paneer with your fingers in a separate bowl. Add the coriander leaves, onion, tomatoes, and salt. Mix well.
Heat the griddle/tawa. Apply a little oil and spread the dough like a dosa.
Once the crust is golden, add 1-2 tablespoons of paneer filling to the centre.
Serve paneer stuffed chilli moong dal with tomato sauce and green chutney.
Which Snack Is Good For The Child?
Healthy snacks for kids are foods that fill their stomachs with essential vitamins, minerals and nutrients. In particular, healthy snacks should:
High in protein
High fibre content
High in unsaturated fat
Low sugar content
Foods high in fibre and protein make you feel full faster, so you don’t eat as much. Some of the good snack options for healthy snacks for kids are as follows:
1. Vegetables And Hummus
Hummus is one of the best healthy snacks for kids but often flies under the radar as a forgotten gem in nutrition. Yet, hummus stands as a champion for parents seeking to nourish their children with wholesome options. When paired with vibrant vegetables, this dynamic duo becomes a powerhouse of fibre, protein, and beneficial unsaturated fats. Encouraging children to dip and spread hummus not only introduces them to a world of flavour but also grants them a sense of autonomy and engagement with their meals.
2. Whole Grain Crackers
If your child likes crunchy snacks, whole wheat crackers can be a healthier alternative to chips or pretzels. Pair it with a healthy protein by sprinkling hummus or cottage cheese or topping it with a slice of cheese.
Also Read: Fruit Chaat For Kids: Benefits And Recipes
3. Fruits And Dairy Products
Dairy products can be a good source of protein, calcium, and vitamin D, which support healthy bone growth. And the combination of dairy and fruit helps children get more vitamins and fibre. Children need about three to four servings of dairy daily to help their bones grow, so any time you can help kids get more calcium and vitamin D in their diet.
4. Cheese Chicken Stick Roll With Vegetables
Chicken cheese stick rolls with vegetables are nutritious and can be used as appetisers or quick lunches. Combining chicken slices with cheese and vegetables provides a protein-rich snack that's both satisfying and convenient. Popular among children for their handheld appeal, these snacks can be enjoyed on the go.
Opting for grilled chicken breast further enhances the healthiness of this snack choice. Pairing it with sides like carrot sticks, celery sticks, or red bell pepper slices boosts the fibre and vitamin content, making it an excellent addition to healthy snacks for kids.
Summer Snacks Ideas: What Healthy Snacks Do You Eat Daily?
Following are the healthy snacks you can eat daily:
Snack | Description |
Fruit | It is low in calories and high in fibre and carbohydrates. Options include apples, bananas, and oranges. |
Boiled egg | Rich source of protein, vitamin K2, and B12. |
Unsalted soybeans | Roasted beans without salt, satisfying cravings with a crispy texture. |
Mixed green vegetables | A combination of baby lettuce, spinach and arugula is rich in vitamins A and C, beta-carotene, calcium, folate, and fibre. |
Dark chocolate with almonds | Delicious and filling snack packed with nutrients helps promote weight loss by reducing appetite. |
Baked Apple Chips | Low in calories, high in carbohydrates, fibre, and potassium. |
Protein shake | Low-calorie drinks like peanut butter banana smoothie and banana almond milkshake satisfy hunger and prevent unhealthy snacking. |
Protein bar | A popular snack, great for travel or pre/post-workout, and keeps sugar levels balanced. |
Banana muffins | Delicious and healthy snack options help you feel full throughout the day. |
Granola bar | Convenient and healthy snack options, some of which are a good source of fibre and protein, help curb cravings between meals. |
Dietitian’s Recommendation
Healthy snacks help maintain children’s energy levels between meals and are a great opportunity to improve eating habits. By allowing your children to snack on foods that are good for them, you can help them grow into healthy adults.
Dt. Lavina Chauhan
The Final Say
With these 8 wholesome, healthy snacks for kids in your arsenal, you're well on your way to keeping your little adventurers fueled for endless summer fun. Remember, involving your kids in the snack-making process can be a fun and educational experience. So, get creative, explore different flavours and textures, and most importantly, have fun!
FAQs
1. Can you give me some healthy lunchbox snacks ideas?
Here are some of the best lunchbox snack ideas:
Avocado and egg sandwich
Air-fried bread rolls with peanut sauce
Loaded Vegetable Sandwich
Lentil vegetable soup
Chicken burrito bowl with rice and beans
2. What are the best healthy snack ideas for kids?
Here are some of the best healthy summer snack ideas:
Blueberries and yoghurt
Apple and peanut butter
Cottage cheese and tomatoes on a rice cake
Banana on toast
Dried apricots and almonds
Avocado on crispbread
3. Which healthy snacks for kids are easy and quick to prepare?
Here are some easy-to-prepare summer snack ideas:
Cabbage, Carrot and Paneer Grilled Sandwich.
Schezwan Paneer Cold Sandwich.
Quick rava idli
References
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