Healthy Treats for kids
1. Whole Grain Cereal
With vitamins, calcium, and fiber, a bowl of enriched whole grain cereal with milk and fruit is a power-packed snack or healthy start to the day.
2. Cheese
The protein in this kid-friendly snack keeps energy levels high until dinnertime. We like to stick salt-free pretzel sticks into cubes of low-fat cheese to make "satellite snacks," but you can also make cheese more interesting to kids by cutting it into fun shapes with a cookie cutter and making kabobs with your favorite fruit
3. Smoothies
Kids go crazy over these delicious sippable treats, and they're packed with nutrients. Use nonfat vanilla yogurt, 100 percent orange juice, and a banana as the smoothie's base, then experiment with a combination of cut-up fresh or frozen fruit. It's a great way to sneak two or three servings of fruit and fiber into your child's diet.
4. Strawberries
If you feel like all your kids eat are bananas and apples, try introducing vitamin C-packed fresh strawberries to their diet.
5. Healthier Baked Goods
Your child will never guess you're sneaking fruits or vegetables into her diet when you bake them into yummy muffins or breads. Banana bread, zucchini muffins, and carrot bars are a few of our favorites for kids.
6. Yogurt
Low-fat yogurt is an excellent source of calcium, and children love it dressed up. To add taste and nutritional value, whip up a yogurt parfait with berries and granola or make a homemade fruity yogurt pop that beats sugary store-bought frozen treats any day.
7. Quesadillas
You can mix anything with a calcium-rich cheese quesadilla: chopped vegetables, leftover cooked chicken, or even shrimp.
8. Sweet Potatoes
Sweet spuds are some of the most nutritious vegetables around: They're packed with vitamin A and are good sources of B6, C, and folate. These simple, delicious chips are great alternatives to the greasy, store-bought variety.
9. Peanut Butter
This versatile childhood favourite has plenty of protein and fiber. For a change, try making silly PB&J sandwiches with toasted mini waffles or rice cakes instead of bread, or try it with yogurt and raspberries in a yummy frozen treat that's super fun to eat.
10. Eggs
One egg provides a 4-year-old with almost one-third of her protein requirements for the day. Keep a bunch of hard-boiled eggs in the fridge (they last for seven days), or scramble an egg and roll it up in a flour tortilla.
11. Hummus
Made from pureed chickpeas, hummus is an excellent dip for kids. It has an appealing nutty flavour, is thick enough not to be messy, and contains folate, vitamin B6, and iron. Serve hummus with cut-up vegetables or salt-free crackers for dipping, or use it to make a pita bread sandwich.
12. Noodles
Pasta is a fabulous source of complex carbohydrates. Pick some in your child's favourite shape, and cook up a batch to keep in the refrigerator. At snacktime, microwave a half-cup serving tossed with veggies or cooked chicken and jarred tomato sauce.
13. Pears
Rich in fiber and available year-round, pears come in many delicious varieties. Serve up equally nutritious canned pears with a small bowl of low-fat cottage cheese or pack a juicy whole pear in your child's lunch box.
14. Snack Mix
Toss together a healthy combo of nuts, pretzels, whole grain cereal, banana chips, and popcorn for a handy, portable snack. Nuts contain must-have minerals such as magnesium, iron, and zinc.
15. Raisins
Raisins have a lot of good things going for them such as fiber, potassium, and vitamins.
