Many kids gain weight in the summertime, but healthy snacks can help them avoid this. i had a chance to interview Amy Fox, Certified Nutritionist and Functional Food Professional, about healthy snacks that can help kids stay energized and learn to make healthy eating choices over the summer.
“Summertime is a time for fun and relaxation, but it can also be a time for unhealthy eating habits,” Amy says. “Kids are often bored and looking for something to eat, and they may reach for unhealthy snacks like chips, cookies, and candy. However, there are many healthy snacks that are both delicious and easy to make. Dips are a great way to get kids to eat healthy foods, and they are also a lot of fun.”
Dips can be made with a variety of healthy ingredients, such as yogurt, cottage cheese, hummus, and avocado. They can also be made with fruits and vegetables, such as celery, peppers, carrots, and cucumbers. Amy shares additional ideas for healthy snacks, including:
- Fruit and vegetable kebabs: Skewer fruit and vegetables on toothpicks for a fun and healthy snack.
- Yogurt parfaits: Layer yogurt, fruit, and granola in a glass for a delicious and nutritious snack.
- Hard-boiled eggs: Hard-boiled eggs are a great source of protein and they are also very portable.
- Trail mix: Trail mix is a great way to get kids to eat nuts and seeds, which are good for their health.
“These are just a few ideas for healthy snacks that are perfect for kids in summertime,” Amy says. “By making healthy snacks a part of your summer routine, you can help your kids stay healthy and happy all summer long.”
How can families encourage kids to reach for healthier options when snacking in the summer?
Summer is a time for fun, but it's also a great opportunity to establish healthy eating habits for kids. With endless snack options, making nutritious choices can be challenging. Here are tips to encourage kids to opt for healthier choices:
- Ditch the sugar-filled drinks: Swap out soda and juice for homemade fruit-infused water or iced tea. Get creative by adding slices of cucumber, lemon, or mint for a refreshing twist.
- Build a better snack board: Make snacking fun and nutritious by assembling a snack board filled with colorful fruits, vegetables, and nuts. Try carrot sticks, hummus, raspberries, and almonds for a satisfying, nutritious snack.
- Make popsicles: Keep your kids cool and hydrated with homemade popsicles. Blend watermelon, pineapple, and a splash of coconut milk for a refreshing treat.
For families with picky eaters, how can they get kids to try new things?
Turn vegetables into fun shapes: Use cookie cutters to transform vegetables into appealing shapes. For example, create cucumber cutouts in the shape of stars or sweet potato fries in the shape of hearts. By making vegetables visually interesting, your child may be more inclined to try them.
Get them involved in shopping and cooking: Take your kids to the farmer's market or grocery store and let them choose a new fruit or vegetable. Involve them in the cooking process by having them wash and cut the produce. When children are involved in preparing the food, they are more likely to be curious and willing to try what they helped create.
Make a game out of it: Create a "food tasting" game to make trying new foods exciting. Blindfold your child and have them taste different fruits, vegetables, or dips. They can guess what they're eating and share their thoughts. This game can help your child develop a sense of adventure and discover new flavors they enjoy.
Here are a few more fun ideas to try:
Food passport adventure: Create a "Food Passport" for your picky eater and embark on a culinary adventure at home. Make a list of new foods, including fruits, vegetables, and exotic ingredients. Stamp their passport when your child tries a new food and likes it. Reward them with small incentives for reaching milestones, such as a special outing or a new kitchen gadget.
Food color challenge: Turn trying new foods into a colorful game. Assign each day of the week to a different color and challenge your child to find and try a new food that matches that color. For example, on "Red Day," encourage them to try red bell peppers or strawberries. Create a colorful chart to track their progress and celebrate every new food they try.
Build your own station: Make mealtime interactive and empower your picky eater by setting up a "build your own" station. Offer a variety of healthy ingredients for tacos, salads, or wraps. Include colorful vegetables, lean proteins, whole-grain tortillas, and sauces or dressings. Let your child assemble their own creation, allowing them to control what goes into it. The element of choice and creativity can make trying new foods more exciting.
What are some ways to encourage kids to make healthier choices as they get older and have more autonomy over what they eat?
- Plant a family garden: Get your kids excited about eating nutritious fruits and vegetables by planting a garden together. Let them pick out their favorite fruits and vegetables to grow, and get them involved in the planting and watering.
- Create a healthy meal challenge: Have your kids create their own healthy meals with protein, vegetables, and whole grains. Vote on the most creative and delicious meal, and make it as a family.
- Teach about moderation: Encourage your kids to indulge in their favorite treats in moderation. Teach them about the importance of balance and variety in their diet.
Learn more at her Food and Mood YouTube Channel.
About Amy Fox: Master nutritionist Amy Fox is on a mission to educate everyone about how our food choices affect our health and happiness. A Certified Nutritionist and Certified Functional Food Professional, Amy is principal consultant with TiER1 Performance Solutions and founder of Food and Mood Lab.
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