My Nourished Life

Close-to-Nature Snacks for Kids and Busy Moms

Here we are back in the school routine with early mornings and the rush to get kids dressed, fed, brushed, combed, and ready with school supplies. Bravo, moms! You do an amazing job with all you juggle in a day.

Another challenging part of the day happens when the kids charge through the door after school and are ready to devour everything in the house! Many kids eat lunch as early as 10:30 or 11 in the morning so by the time school is out, they are starved. In order to give your child the best nutrients choose food as close to nature as possible. When reading food labels remember that the first ingredient is the most abundant. Avoid packaged or processed foods that are high in sugar, fat, or trans fats, high fructose corn syrup, preservatives, dyes, and artificial sweeteners. Junk food leads to junk mood and difficulty focusing in school. Fresh fruit, veggies, and whole grains, and nuts and nut butters are good choices.

Here are some healthy snack ideas that boost kids’ nutrition:

1. Frozen bananas. Cut a banana in half and put each half on a popsicle stick. Roll the halves in yogurt and then coat with granola and freeze.

2. Quick pizza. Drizzle tomato sauce and sprinkle low-fat mozzarella cheese on a whole-grain English muffin half. Sprinkle with seasoning like oregano and garlic. Heat in a toaster oven until cheese melts.

3. Yogurt parfaits. Layer fruit like strawberries and blueberries and low-fat yogurt in a parfait glass. Top with granola..

4. Snack mix. Make a mix of ready-to-eat organic cereal, dried fruit, and nuts or seeds. Place in a bag and you have a ready-to-go snack.

5. Snack kabob. Cut up cubes of low-fat cheese and place them with grapes on mini pretzel sticks.

6. Ants on a log. Kids enjoy making this with celery sticks spread with nut butter and topped with raisins.

7. Hummus Delight. Arrange pita chips, baby carrots, and apple slices on a plate. Serve with hummus.

8. Smoothies. Blend organic milk, coconut milk, or almond milk with bananas or strawberries. For extra nutrition add a handful of spinach or kale to the smoothie. You will not taste the greens with the sweet fruit.

9. Popcorn. Popcorn is always a favorite and air popped is a healthy way to prepare it.

10. Tortilla treat. Take a corn tortilla and sprinkle with low-fat, grated Monterey Jack cheese. Fold it in half and then put it in the toaster oven or quesadilla maker for two minutes. Top with salsa.

Involve your kids as much as possible in preparing the snacks or helping out with meals. With lots of fresh fruit and veggies, kids as well as adults, soon lose the craving for high sugar, high fat foods. A healthy child is a happy child who will perform better in school and be more focused.

Linda Poynter

Health and Nutrition Counselor