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Growing kids often get hungry between meals.

However, many packaged snacks for kids are extremely unhealthy. They’re often full of refined flour, added sugars, and artificial ingredients.

Snack time is a great opportunity to sneak some extra nutrients into your child’s diet.

Instead of highly processed snack foods, fill your child’s tummy with whole foods that will provide energy and nutrition.

Here is a list of kid-friendly snacks that are both healthy and delicious.

1. Yogurt

Yogurt is an excellent snack for kids because it’s a good source of protein and calcium. Calcium is especially important for kids’ developing bones (1Trusted Source).

Some yogurts also contain live bacteria, which benefit the digestive system (2Trusted Source, 3Trusted Source).

Most yogurts marketed to kids are high in sugar. Instead, choose plain, full-fat yogurt and sweeten it with fresh fruit or a drizzle of honey.

Still, make sure not to give honey to infants under 12 months old, as they’re at a greater risk of a serious infection called botulism (4Trusted Source).

2. Popcorn

You may consider popcorn a junk food, but it’s really a nutritious whole grain.

As long as you don’t drown it in unhealthy toppings, popcorn can be a healthy snack for kids. Air-pop your own popcorn, drizzle it with a little butter, and sprinkle some grated Parmesan cheese on top.

However, use caution when offering popcorn to younger children, as it can be a choking hazard.https://3cd5b58a1286db8230c58b3362b8e51a.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html

3. Celery with peanut butter and raisins

Celery with peanut butter and raisins, sometimes called “ants on a log,” is a fun way to get your child to eat a vegetable.

Cut a stalk of celery into three or four pieces, spread peanut butter inside the celery, and arrange a few raisins on top of the peanut butter.

These three foods combined provide a good balance of carbs, protein, and fat.

Just be sure to buy peanut butter without added sugar or vegetable oils.

4. Nuts

Nuts are high in healthy fats, along with fiber and antioxidants. Dietary fat is important for supporting growth in children (5Trusted Source, 6Trusted Source).

Doctors used to recommend withholding nuts from children due to the risk of an allergic reaction, but more recent evidence suggests that introducing nuts at an early age lowers this risk (7Trusted Source, 8, 9Trusted Source).

Nevertheless, nuts can be a choking hazard, so make sure your child is able to handle the texture before giving nuts as a snack.

5. Trail mix

As long as your child is not allergic to nuts, trail mix is a healthy snack for kids to eat on the go.

Most commercial trail mixes contain chocolate candies, which are high in sugar, but you can easily make your own at home.

For a healthier version, mix nuts, dried fruit, and a whole-grain cereal.

6. Sliced pears with ricotta cheese

Pears are a sweet treat and easy for a little one to eat when they’re cut into slices. Pears are high in fiber and beneficial plant compounds (10, 11).

Spread each slice with ricotta cheese to add a yummy source of protein and calcium to your child’s snack.

7. Cottage cheese

Cottage cheese is a fresh and creamy cheese that’s soft enough for even infants to eat.

It’s rich in protein and a good source of selenium, vitamin B12, and calcium. Vitamin B12 is important for proper growth and brain development in children (12Trusted Source).

You can serve cottage cheese by itself, top it with fresh or dried fruit, or use it as a creamy spread on whole-wheat toast.

8. Oatmeal

Oatmeal is a healthy breakfast for kids but also makes a great snack.

Oats are high in soluble fiber, which increases the number of beneficial bacteria in the digestive tract, along with other health benefits (13Trusted Source).

Skip flavored packets, which are high in sugar, and make your oatmeal with whole, rolled oats. Add about 1/8 teaspoon of cinnamon and some diced apples for sweetness.

If you make the oatmeal with milk instead of water, it will add some additional protein and calcium.

9. A piece of cheese

Cheese is mostly made up of protein and fat and is a good source of calcium.

Studies show that eating cheese and other dairy products is linked to better overall diet quality.

Full-fat dairy foods significantly contribute to a child’s nutritional requirements for calcium, magnesium, and vitamins A and D (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).

Cheese provides children with high-quality protein, which is needed for proper growth. Protein will also help them feel full between meals (18Trusted Source, 19Trusted Source).

What’s more, some studies note that children who eat cheese are less likely to get cavities (20Trusted Source, 21Trusted Source).

10. Veggie pita pocket

Some parents think it’s hard to get their kids to eat vegetables. But if you make it fun for them, they’re more likely to try the veggies.

Spread some hummus in a whole-wheat pita pocket and slice up raw veggies, such as carrots, cucumbers, lettuce, and bell peppers. Let your child pick a few veggies and fill the pita.

Veggies are loaded with important vitamins and minerals, and many kids don’t eat enough of them (22Trusted Source).

11. Fruit smoothie

A fruit smoothie is a good way to pack a lot of nutrients into a small snack.

You can also add veggies to a smoothie. With the sweetness of the fruit, your kid may not even realize they’re in there.

Use whole, fresh ingredients and avoid fruit juice, which is high in sugar.

There are countless combinations you can try, but here is one smoothie recipe to get you started:

Berry smoothie

Ingredients for 4 servings:

• 2 cups (60 grams) of fresh spinach
• 2 cups (300 grams) of frozen berries
• 1 cup (240 ml) of plain yogurt
• 1 cup (240 ml) of whole milk or almond milk
• 1 tablespoon (20 grams) of honey

Add all ingredients to a blender and blend until smooth.

12. Hard-boiled eggs

Keep hard-boiled eggs in the refrigerator for a quick, high-protein treat.

Eggs are highly nutritious and an excellent snack for kids. They provide high-quality protein and several vitamins and minerals, including vitamin B12, riboflavin, and selenium (23, 24Trusted Source).

They also contain lutein and zeaxanthin, two carotenoids that are beneficial for eye health (25Trusted Source).

Furthermore, they’re one of the best food sources of choline, a vitamin that’s necessary for proper brain development (26Trusted Source, 27Trusted Source).

13. Banana oat cookies

Homemade banana cookies are a healthy snack for kids that tastes like a treat.

These cookies get their sweetness from mashed bananas rather than refined sugar.

Refined sugars are associated with health problems in children, such as an increased risk of heart disease, childhood obesity, and type 2 diabetes (28, 29Trusted Source, 30Trusted Source).

Banana oat cookies

Ingredients:

• 3 ripe bananas, mashed
• 1/3 cup (80 ml) of coconut oil
• 2 cups (160 grams) of rolled oats
• 1/2 cup (80–90 grams) of mini chocolate chips or dried fruit
• 1 teaspoon (5 ml) of vanilla

Mix all ingredients in a bowl. Place spoonfuls of the cookie mixture onto a greased cookie sheet and bake for 15–20 minutes at 350°F (175°C).

14. Raisin snack packs

Raisins are dried grapes. They have nearly all of the nutrients found in fresh grapes — but in a smaller package.

Raisins contain a decent amount of iron, a nutrient that many children don’t get enough of, and which is needed to transport oxygen throughout your body (31, 32Trusted Source).

Moreover, raisins pack plant compounds, including oleanolic acid, which may protect your child’s teeth from cavities by preventing bacteria from adhering to them (33Trusted Source, 34Trusted Source).

Raisin snack packs are an easy grab-and-go snack that’s much healthier than most convenience foods.

15. Turkey and avocado roll-up

A turkey and avocado roll-up is an easy-to-eat, healthy snack.

Turkey is a good source of protein, which is responsible for building and repairing tissues in your body. It’s also very filling, which can help kids feel satisfied between meals (19Trusted Source).

Avocados are full of heart-healthy fats, along with fiber, folate, pantothenic acid, potassium, several antioxidants, and vitamins C and K (35).

To make a turkey and avocado roll-up, first peel and slice an avocado. Gently toss the slices in lime juice to prevent browning. Wrap one piece of turkey around each avocado slice.

16. Baked sweet potato fries

Sweet potatoes are one of the richest sources of beta-carotene, a nutrient that can be converted into vitamin A by your body. It contributes to healthy eyes and skin (36).

Homemade, baked sweet potato fries are a nutritious alternative to french fries.

Sweet potato fries

Ingredients:

• 1 fresh sweet potato
• 1 teaspoon (5 ml) of olive oil
• Sea salt

Peel and slice the sweet potato. Toss the potato in olive oil and sprinkle it with sea salt. Bake on a cookie sheet at 425°F (220°C) for 20 minutes.

17. Pickles

Pickles are cucumbers that have been fermented in salt and water.

They’re a good source of vitamin K, and some products also contain probiotic bacteria, which are good for the digestive system (2Trusted Source, 3Trusted Source, 37Trusted Source).

Pickles that contain vinegar don’t contain probiotics, so look in the refrigerated section of the grocery store for pickles with live cultures.

Avoid sweet pickles, which are high in added sugars.

18. Kale chips

Kale is considered a superfood, as it’s packed with nutrients but low in calories. In fact, children can get all the vitamin A, C, and K they need in a day in just 1 cup (65 grams) of kale (38).

Though most kids won’t jump at the chance to eat this leafy green raw, kale chips are a tasty snack that might change your child’s mind.

Kale chips

Ingredients:

• 1 small bunch of kale
• 1 tablespoon (15 ml) of olive oil
• 1 teaspoon of garlic powder
• 1/4 teaspoon of salt

Tear the kale into pieces, then wash and thoroughly dry it. Toss it in the olive oil and seasonings. Spread it out on a cookie sheet and bake it at 350°F (175°C) for 10–12 minutes. Watch the oven carefully, as the kale can quickly burn.

19. Carrot sticks and hummus

Most kids love dip, and providing them with a healthy dip is a great way to get them to eat their veggies.

Hummus is one option. It’s a thick, creamy spread made from chickpeas, which contain fiber, folate, and plenty of antioxidants.

Hummus tastes yummy with carrot sticks or other raw vegetables.

20. Energy balls

Energy balls taste like cookie dough but are made with nutritious whole ingredients.

You can make these snacks with either ground flax or whole chia seeds — both source of fiber, protein, and antioxidants.

They’re a healthier alternative to commercial granola bars, which are usually high in sugar and artificial ingredients.

Energy balls

Ingredients:

• 1 cup (80 grams) of oats
• 1/3 cup (115 grams) of unfiltered honey
• 1/2 cup (125 grams) of almond butter
• 1/2 cup of ground flax seeds (55 grams) or whole chia seeds (110 grams)
• 1 teaspoon (5 ml) of vanilla
• 1/2 cup (80 grams) of dried fruit

Mix all the ingredients in a large bowl. Roll the mixture into small balls and refrigerate. For a treat, replace the dried fruit with chopped dark chocolate chips.

21. Bell peppers and guacamole

Bell peppers are naturally sweet and highly nutritious. They provide a good source of fiber, vitamin C, and carotenoids (39).

Carotenoids are plant compounds with multiple health benefits, including supporting eye health (25Trusted Source).

Bell peppers taste delicious dipped in guacamole, a creamy spread made from mashed avocados.

22. Whole-grain crackers and nut butter

You can make your own sandwich crackers by spreading a little nut butter, such as almond butter, on whole-grain crackers. This snack has a good balance of protein, carbs, and fat.

However, choose crackers for your kids carefully. Many crackers are full of refined flour, hydrogenated oils, and even sugar.

Instead, choose crackers made with 100% whole grains and seeds.

23. A piece of fruit

A piece of fruit is a convenient and healthy snack for kids.

Most fruits contain fiber and important nutrients like potassium and vitamins A and C (40Trusted Source).

Bananas, apples, pears, grapes, peaches, and plums are examples of fruits that can be used for grab-and-go snacks.

Cut fruits like pineapple, cantaloupe, and mango into bite-size pieces and store in small containers for convenient snacks.

24. Peanut butter and banana quesadilla

A quesadilla made with peanut butter and banana is healthy and tasty.

Peanut butter is a great way to give your child a source of healthy fats and some protein.

Bananas are a good source of potassium, vitamin B6, and fiber (41).

This simple recipe combines peanut butter and bananas in a yummy snack.

Peanut butter and banana quesadilla

Ingredients:

• 1 whole-wheat tortilla
• 2 tablespoons (30 grams) of peanut butter
• 1/2 of a banana
• 1/8 teaspoon of cinnamon

Spread the peanut butter over the entire tortilla. Slice the banana and arrange the slices on half of the tortilla. Sprinkle the cinnamon over the bananas and fold the tortilla in half. Slice it into triangles before serving.

25. Olives

Olives are rich in healthy fats and packed with powerful antioxidants that protect your body from damaging molecules called free radicals (42Trusted Source).

Olives are soft and easy for kids to eat. Make sure you purchase pitted ones for kids or remove the pit before serving them.

Different varieties have their own flavor. If you have never offered olives to your child before, start with mild-flavored black olives.

26. Apples and peanut butter dip

Apple slices and peanut butter are a delicious combination.

The skin of an apple contains pectin, a soluble fiber that feeds friendly gut bacteria and improves digestive health (43Trusted Source, 44Trusted Source).

Peanut butter has a thick consistency, which may be difficult for kids to use as a dip.

Mix a little bit of plain, full-fat yogurt into two tablespoons (30 grams) of peanut butter to make a smooth, creamy dip for apple slices.

27. Frozen fruit popsicles

Frozen fruit popsicles are a yummy treat for kids and really quite healthy.

Most store-bought popsicles are full of artificial flavors and refined sugar or high-fructose corn syrup.

But you can easily make your own, and your kids may enjoy helping.

Purée frozen fruit or berries and a small amount of fruit juice in a blender. Pour the mixture into popsicle molds or small plastic cups. Cover with foil and insert a popsicle stick into the popsicles through the foil. Freeze overnight.

28. Half of a sandwich

Sandwiches don’t have to be just for mealtime. Half a sandwich can also make a healthy snack for kids.

To build a healthy sandwich, start with whole-wheat bread, pick a source of protein, and include a fruit or veggie, if possible.

Here are some examples of healthy sandwich combinations:

• cheddar cheese and thinly sliced apples
• mozzarella cheese and tomato slices
• peanut butter and banana slices
• turkey, Swiss cheese, and pickles
• ricotta cheese mixed with finely chopped veggies
• hard-boiled egg, avocado, and tomato
• cream cheese and cucumber slices

The bottom line

Many kids get hungry between meals.

A healthy snack can provide your kids with energy and help them get the nutrients they need on a daily basis.

Offer your kids whole, unprocessed foods at snack time instead of prepackaged snack foods.

Written by Becky Bell, MS,

The COVID-19 pandemic changed all of our lives, but for developing children, its impact may have more long-term effects.

“Every child’s experience of the pandemic is different based on their temperament and their home life,” Jacqueline P. Wight, director of mental health services at DotCom Therapy, told HuffPost. “Many children have experienced mental health challenges, and we anticipate that for some of these children, there will be lasting effects. For others, the challenges were more situational and will subside as life returns to normal.”

There’s no easy way to know which camp your child may fall into, but parents can take note as the situation evolves.

“Children are starting to experience the ripple effects from the collective trauma of the pandemic, and the long-term implications of this ‘lost’ pandemic year may not be fully understood for years to come,” said licensed clinical social worker Nidhi Tewari.

“The good news is that children ― and humans in general ― are resilient beings, and we will begin to recalibrate as the threat of COVID-19 dissipates in the coming months and years,” she added. “If we take steps to attend to our mental health and well-being now, then we can mitigate some of the long-term impact of this pandemic.”

Ultimately, awareness is key. Below, Wight, Tewari and other experts share some potential long-term changes for parents to keep in mind as they guide their children through the coming months and years.

Understanding Of Loss

With the current COVID-19 death toll at more than 4 million worldwide, countless children have been exposed to loss and grief during the pandemic. For many, this may have been their first experience with death.

“For the thousands who lost parents, grandparents and other loved ones, the loss is immeasurable, and grief and bereavement can take many forms,” said Dr. Ilisse Perlmutter, director of child and adolescent psychiatry at Talkiatry.

Even those who haven’t lost a loved one may have felt grief over lost experiences or opportunities. Parents should be prepared to help their children cope with grief and understand that it’s all part of the human experience.

“While it is easier said than done, it is best not to overthink the possible losses that children have experienced during the pandemic,” said Wight. “They have lived through a profoundly unique and powerful experience. They have gained skills as well as understanding during this time.”

Vulnerability To Mental Health Disorders

“Through the pandemic, there were significant increases in children and adolescents reporting anxiety and depressive symptoms, and this will likely continue trending upwards,” Tewari said.

The data doesn’t look great. A report from Save the Children found that the COVID-19 pandemic has had a “devastating” impact on American families’ and children’s emotional health.

“We will see on the negative side increased vulnerability to anxiety-based disorders such as eating disorders and pressure on children and adolescent mental health services,” said psychotherapist Noel McDermott. “Investment in mental well-being needs to increase and the whole needs of our kids considered.”

While many parents are anxious about their children catching up academically, McDermott believes kids have gained the perspective to recognize the other important issues in life ― which isn’t necessarily a bad thing.

“We have a lot of choice about how to frame this for ourselves and for our kids,” he said. “Whilst we have seen an increase in anxiety disorders and depressive disorders during this time in kids, if we respond well to this with effective support, positive skills can be learned by kids about how to manage challenge and there can be improved resilience going forwards.”

Social Anxiety

“Many children may continue to struggle with social anxiety due to the isolation of the past 1.5 years, so gradual exposure to social situations and redeveloping social skills will be essential in helping them in reacclimating,” Tewari said.

Dr. Dyan Hes, founder of Gramercy Pediatrics, said she’s concerned about childhood development, particularly with the littlest of little ones, as the most rapid brain growth occurs from birth until age 3. Missing out on interactions with others may have fostered a sense of social isolation that will need to be overcome.

“These children have not seen many facial expressions behind masks, they have not learned to navigate the social skills needed to play with other toddlers or even the motor skills to run on a playground,” she explained. “As a pediatrician, I wholeheartedly encourage families to send their children to school, camp or day care. The benefits far outweigh the risks, unless their child has a medical condition that would make COVID life threatening. … We need our children to reemerge into society and we need all adults to be vaccinated for this to happen.”

Health Anxiety

All of the mania around sanitizing and disinfecting may also have a long-term impact on some children.

“There could be increases in illness anxiety disorder due to fears of catching the virus and having to maintain the strict hygiene protocols that have been necessary through the pandemic,” Tewari said.

“Most people’s nervous systems are dysregulated due to the pandemic’s threat to our safety and health, so it will take time for our brains and bodies to recover after the pandemic ends,” she added. “As a result, we may feel disoriented, and have a hard time believing that life can ever be ‘normal’ again.”

Anxiety around illness may also mean some children feel a fear or discomfort around going outside.

“I have noticed many kids who have never climbed up the playground ladder, learned how to ride a scooter or a bike,” Hes said. “These kids have been kept indoors for fear of COVID because they are too young to be vaccinated. I try to encourage parents to take kids out to get fresh air, run and play.”

Widening Inequality

Although we can’t yet fully know the extent of the pandemic’s lasting impact on children’s academic performance or development, there are certain trends that are already very clear.

“We do know that kids from already stressed and underresourced communities were more adversely affected during the pandemic,” said Dr. Helen Egger, a child psychiatrist and co-founder of Little Otter. “Widening inequality for children may be one of the worst impacts of the pandemic.”

From economic challenges to mental health struggles, many existing gaps between populations have worsened during the pandemic, and children are bearing much of the brunt.

“Children who were struggling before the pandemic may lag further behind,” Perlmutter said. “Youngsters who are homeless, have disabilities, subjected to racial violence are especially at risk.”

Positive Memories

The impact of the pandemic isn’t entirely terrible. Wight pointed out a silver lining of living through such “unprecedented times” unlike anything kids have experienced before.

“It’s important not to overlook that children will also have special or positive memories related back to the pandemic,” Wight said. “They might remember having more quality family time, a slower pace of life, FaceTiming with family members across the country and new hobbies they developed while at home.”

McDermott highlighted other positive aspects ― like spending more time with family and the refreshing old routines.

“The ‘interruption’ to the treadmill of school, university and jobs can also be viewed positively as it has allowed time to focus on important relationships in our lives,” he said.

Connection To Others

Although the pandemic brought social isolation, it also fostered a sense of global community. There’s also a universality to the experience, which creates common ground for children growing up with the trauma of COVID-19.

“As a global event, there is a shared experience for all the world’s children,” McDermott said. “As has been shown around issues such as climate change, kids are truly amazing at seeing their connections and joining together. Is this the global generation? Some of us hope so.”

He also emphasized the power of the internet in allowing children to connect to each other even amid their isolation.

“The hegemony of online experience has moved forward and we will see this generation more connected to that and connected to global voices and experiences,” McDermott said.

Resilience

“Despite the horror of this devastating year, understanding that in the face of trauma and this public health disaster we have the capacity for resilience has been comforting and grounding,” Perlmutter said. “Marking life events and celebrations in the usual ways was disappointing but not out of the question. Watching the grace and enthusiasm of high school seniors’ graduation ceremonies in living rooms, drive-by birthday celebrations, Zoom visits with grandparents, and bar and bat mitzvahs and confirmations on Zoom was humbling. It gives me hope.”

Throughout the pandemic, children have learned to cope with many unforeseen changes and challenges. While the experience wasn’t always positive, it fostered major growth and resilience.

Wight encouraged parents to keep this bright side in mind as we continue to work through the evolving situation.

“It is critical for parents to manage their own distress and worries, as it directly impacts their children’s well-being,” she said. “It is most helpful to focus on the resilience of children and to give them many opportunities to return to play and the work of being children.”

Original article by

By Caroline Bologna