Eating healthy can be a tall order because it is a big lifestyle change. You know how important it is and how daunting it can be, but if you have children you are helping to mold their eating habits as well. Which makes the task of eating healthy even more daunting, but it doesn’t have to!
Eating healthy may mean a little more prep, but it starts at the grocery store. Buying the right foods doesn’t have to be expensive or confusing. Keep it simple.
Here are some examples of healthy snacks for your kids.
Fruits and Vegetables
Most kids do not get their recommended 5-13 servings of fruits and vegetables each day, so include fruits and veggies in their snack to supplement.
The average serving of fruit costs 25 cents, according to the U.S. Department of Agriculture. Compare this to 69 cents per bag of chips or 80 cents per candy bar and it even makes sense financially to give you kids healthy snacks.
Fruits
- Apples
- Apricots
- Bananas
- Blackberries
- Cantaloupe
- Cherries
- Grapefruit
- Grapes
- Honeydew Melon
- Kiwis
- Mandarin Oranges
- Mangoes
- Nectarines
- Oranges
- Peaches
- Raspberries
- Strawberries
- Tangerines
If your child is not enticed by raw fruit maybe try preparing the fruit in a different manner. Here are some alternative ways that fruit can be prepared.
- Applesauce
- Dried Fruit
- Frozen Fruit
- Fruit Leathers
- Fruit Salad
- Popsicles
- Smoothies
Vegetables
- Broccoli
- Carrot sticks
- Cauliflower
- Celery Sticks
- Cucumber
- Peppers
- Snap Peas
- Snow Peas
- String Beans
- Tomato (Slices, grape tomatoes, cherry tomatoes)
- Yellow Summer Squash Slices
- Zucchini Slices
Maybe your child is not crazy about raw veggies, try serving them in one of these different ways:
- Dips
- Salad
- Soy
- Veggie Pockets
- Ants on a log
Healthy Grains
It is important to serve whole grains that can provide kids with the fiber, vitamins, and minerals they need. Refined grains are void of nutrients and all that is left is a high-carb, high-calorie starch with little protein.
- Whole wheat muffins
- Pita
- Tortilla
- Breakfast Cereal (low in sugar)
- Crackers
- Breadsticks
- Rice Cakes
- Popcorn (low fat)
- Baked Tortilla Chips
- Granola Bars
- Pretzels
- Flatbreads
Low Fat Dairy Foods
Dairy can be a great source of calcium but it is also the number one source of saturated fat for children. That is why it is important to serve low-fat dairy as an alternative.
- Yogurt
- Fat-free or low-fat cheese
- Low fat pudding
- Low-fat frozen yogurt
Nuts
Nuts are high in calories but make a good snack when paired with something healthier, like fruit. Be wary of increasing nut allergies in children and get permission from a teacher before sending your kids to school with nuts for a snack.
- Peanuts
- Pistachios
- Almonds
- Walnuts
- Cashews
- Soy Nuts
- Trail Mix
Beverages
It is important to reduce the number of sugary beverages your kids are drinking. You want them to get healthy calories from their snacks rather than empty calories from sugar.
- Water
- Seltzer
- Low-Fat and Fat-Free Milk
- Soy and Rice Drinks
- Fruit Juice – look for 100% Juice
Maybe it is not the shopping or meal planning that has you flustered, maybe you have a picky eater on your hands. Sometimes getting your children to try new things can be as simple as presenting it in a different way. Serve snacks in clever ways with fun plates, napkins, cup or straws. You can even use unique arrangements to encourage kids to eat healthily. Get creative if need be, because eating habits can stay with your children for life.
Galioto Chiropractic Clinic supports healthy lifestyles. From wellness to nutrition, we want to see our patients achieve total health and happiness.
If you have any questions about improving your health, fitness or eating habits do not hesitate to contact Dr. Galioto today –
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