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By Cheryl Ann Roberts, Dental Nurse Practitioner. The children are once again on their two month school vacation. Choosing healthy snacks for these energetic children can be a bit daunting for many parents.
This installment of our Children’s Oral Health Part 3 – “Keeping It Simple Series (KISS)” focusses on providing healthy and fun homemade snack options that will not only satisfy their cravings but also contribute to their overall well-being, including their oral health.
Let’s explore how we can make snack time a delightful and beneficial experience for our little ones.
Healthy snacks for happy children
Fresh fruits and vegetables
Fresh fruits and vegetables are the number one choice of healthy snacks because they are loaded with vitamins, minerals and fibre which keep them full for a longer period. These nutrients not only boost their immune system but also provide sustained energy, keeping them active and alert throughout the day.
Get the little ones involved in the preparation of bananas, oranges, berries, carrots, tomatoes and lettuce, even if it means fetching a spoon or pouring an ingredient into the mixing bowl. Let them help in the kitchen. This hands-on approach can spark their interest in trying new foods and foster a love for healthy eating.
Popcorn
Prepare your own popcorn. Popcorn is a surprisingly healthy snack option when prepared correctly. It’s a whole grain, rich in fibre, and low in calories. Making popcorn at home is a fun and engaging activity for children.
Make this an exciting event by gathering the children around. Let them help you measure the kernels and listen to the magical popping sound. You can experiment with different flavours like cinnamon sugar or nutritional yeast for a tasty twist.
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Muffins
Search for a recipe for muffins online. Homemade muffins are a delicious and nutritious alternative to store-bought treats. You have complete control over the ingredients, ensuring that your little ones are getting wholesome goodness in every bite.
Add some fruit e.g. mashed bananas or pineapple. Experiment with different fruits like blueberries, raspberries, or apples for added flavour and texture. You can also incorporate whole grains like oats or whole wheat flour for a nutrient boost. Don’t forget to add a sprinkle of nuts or seeds for a crunchy texture and extra protein.
Sandwiches
Cut sandwiches into different shapes and sizes. Sandwiches don’t have to be boring! Get creative with different bread options like whole wheat, sourdough, or wraps. Let your children unleash their inner artist by creating fun shapes and designs with the bread. Allow the children to add eyes, noses and mouths using tiny coloured pieces of fruit and vegetables e.g. carrots, sweet peppers, beets, olives, etc.
Fill the sandwiches with a variety of healthy ingredients like lean protein (turkey, chicken, or hummus), leafy greens, and plenty of colourful vegetables. Encourage them to use cookie cutters to make fun shapes out of cheese or whole-grain bread. They will create healthy snacks that are packed with all the nutrients they need.
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Mango chow
Mango chow is a must in any Caribbean home. It is a refreshing and tropical treat that’s perfect for hot days. This vibrant dish is packed with vitamins and antioxidants. Feel free to experiment with different fruits based on what’s in season.
Try adding chopped pineapple, apples, five fingers (Carambola or Starfruit) and other seasonal fruits. Don’t forget to sneak in some cucumbers and chadon beni (culantro). For an extra boost of nutrition, add a handful of chopped spinach or kale to the mix. Making different types of chow gives children a variety of healthy snacks that include many fruits.
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Fruity lollies
Homemade fruit lollies are a healthy and delicious way to beat the heat. They’re a fun and refreshing treat that children will love. You can experiment with different fruit combinations to create unique flavours.
Blend watermelon and pineapple or ripe mango with a little fruit juice. For a creamy texture, you can add a spoonful of plain yogurt or coconut milk to the blend. Pour into popsicle moulds and voila! You have your own nutritious lollies. These healthy snacks also include a lot of vitamin C in fruits that your children need.
Trail mix
Trail mix is a portable and convenient snack that’s perfect for on-the-go. It’s a great way to sneak in extra nuts, seeds, and dried fruit into your child’s diet. Customise the mix based on your child’s preferences.
You can add a variety of nuts like almonds, walnuts, and cashews, along with dried fruits like raisins, cranberries, and apricots. For a crunchy texture, include seeds like sunflower seeds or pumpkin seeds. Combine raisins, nuts and granola and place into small bags to make your own trail mix.
Fish and crackers
This classic combination can be a nutritious and satisfying snack. Add mayonnaise and grated cheese or mashed tuna or sardines to make a paste.
You can also add chopped vegetables like celery, cucumber, or bell peppers for extra crunch and nutrients. Use as a topping with crackers. Opt for whole-grain crackers.
Milk and water
Milk can be both calming and nutritious. It is an excellent source of calcium and protein, essential for strong bones and teeth. It’s also a good source of vitamin D, which helps the body absorb calcium.
Encourage your children to drink a glass of milk with their snacks. Water is essential for hydration, so make sure your little ones drink plenty of it throughout the day.
Conclusion
It’s always easier to get children to like new foods if parents introduce them at an early age. For the older children who may not like eating fruits and vegetables, this guide of healthy snacks can make consuming them a lot easier.
By incorporating these healthy snacks into your child’s diet, you’re not only nourishing their bodies but also setting them up for a lifetime of good oral health. Remember, variety is key, so keep experimenting with different flavours and textures to keep things interesting. With a little creativity and planning, you can make snack time a fun and enjoyable experience for the whole family when preparing these healthy snacks.
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