As summer transitions into the school year, maintaining a balanced diet is essential for keeping children energised and focused. Structured meals throughout the day help to establish routines both during the holidays and term time but healthy snacks play a crucial role in supporting childrens’ growth, concentration and overall well-being.
We know children can be incredibly fussy when it comes to food and with so many snack options on the market, it can be tricky to choose the ‘right’ ones. To help you narrow things down, we’re exploring some delicious and nutritious snack ideas that kids will love and parents can feel good about during the last of the summer holidays and well into the busy back-to-school season.
Healthy Snack Ideas and Recipes
Fruit and Yoghurt Parfaits
Ingredients:
Greek yoghurt
Fresh berries (strawberries, blueberries, raspberries)
Granola
Honey (optional)
Instructions:
1. Layer your Greek yoghurt in a drinking glass or small bowl.
2. Add a layer of fresh berries.
3. Sprinkle granola on top.
4. Repeat the layers and drizzle with honey if desired.
You can also add a layer of fruit compote or coulis between the fruit layers for added flavour and natural sweetness.
Benefits: Greek yoghurt is high in protein which can help keep children fuller for longer. This snack is also packed with fibre and vitamins, promoting healthy digestion and sustained energy.
Veggie Sticks with Hummus
Ingredients:
Carrot sticks
Cucumber sticks
Red pepper slices
Cherry tomatoes
Hummus (either store-bought or homemade)
Instructions:
1. Wash and cut the vegetables into sticks or bite-sized pieces.
2. Simply serve with a generous portion of hummus for dipping.
Benefits: This snack is rich in vitamins, minerals and fibre but also encourages children to try (and hopefully enjoy) a number of vegetables in a fun and tasty way.
Apple Slices with Nut Butter
Ingredients:
Apple slices
Almond or peanut butter
Cinnamon (optional)
Instructions:
1. Slice apples into wedges or bite-sized pieces
2. Spread a thin layer of nut butter on each slice.
3. Sprinkle a dusting of cinnamon over the top for extra flavour. This is also a particularly tasty addition in the Autumn.
Benefits: Apples and nut butter provide a good balance of fibre, healthy fats and protein, making this snack both satisfying and nutritious. It also means children are easily getting one of their ‘five a day’ in this snack.
Snacks for Both Parents and Children
Healthy snacks don’t always have to be exclusively for our children either. In fact, they can be enjoyable for both parents and children, making it easier to prepare snacks for the family throughout the week and to share during family activities like a movie night. Here are a couple of ideas for inspiration:
Smoothie Bowls
Ingredients:
Frozen bananas
Spinach
Berries
Almond milk
Toppings: granola, chia seeds, fresh fruit
Instructions:
1. Blend frozen bananas, spinach, berries, and almond milk until smooth.
2. Pour into bowls and add your favourite toppings.
Benefits: Smoothie bowls are a fun way to pack in fruits and veg, offering a refreshing and nutritious snack that everyone can enjoy.
Tip: If your family loves a frozen dessert you can also explore items like a Ninja Creami which have recently grown in popularity as you can turn just about anything into a delicious ice cream, with little fuss or effort. We love to mix good quality milk, cacao powder and vanilla in ours for a simple, healthy and delicious chocolate ice cream alternative.
Homemade Trail Mix
Ingredients:
Nuts (almonds, walnuts, cashews)
Dried fruit (raisins, cranberries, apricots)
Dark chocolate chips
Seeds (pumpkin, sunflower)
Instructions:
1. Simply combine all ingredients in a bowl.
2. Mix well and store in an airtight container.
Benefits: Trail mix is a versatile and portable snack that provides a good mix of healthy fats, fibre and antioxidants, perfect for on-the-go munching. It is also such an easy snack for children to make without too much help, meaning they are more willing to eat the snack themselves and have a sense of pride knowing parents are also eating something they have prepared.
Healthy meals and snacks provide children with essential nutrients needed for growth and development, help maintain steady energy levels and improve concentration and academic performance. Nutritious snacks also promote healthy eating habits and prevent overeating at mealtimes so offering a variety of wholesome snacks allows parents and nannies to ensure children receive a balanced diet that truly supports their physical and mental well-being.