Healthy Snacks for Kids
Snacks are a staple in every household, especially when you have kids. But have you ever stopped to think about what's actually in the snacks you buy? Maybe you have and know that fresh snacks like fruits, veggies, hummus, etc. are a better option, but we’re busy. Sometimes the pantry options are the only option. A quick glance at most grocery store aisles reveals shelves packed with colorful packaging, catchy slogans, and promises of convenience. But underneath the attractive branding lies a darker truth: many of these snacks are harmful to our health, especially for our children.
The Reality of Processed Snacks
It’s no secret that processed foods dominate our diets. In fact, a startling statistic shows that nearly 60% of the calories in the average American child's diet come from ultra-processed foods and empty carbohydrates. These foods are often loaded with added sugars, unhealthy fats, artificial preservatives, and chemicals that are far from nourishing. While they might be convenient and appealing, the long-term impact on our health is concerning.
Processed snacks often contribute to a range of health issues, from obesity and diabetes to behavioral problems and nutrient deficiencies. They’re designed to be hyper-palatable, meaning they’re engineered to be almost irresistible, leading to overconsumption and, ultimately, poor health outcomes.
Why Are These Snacks Harmful?
The primary issue with most processed snacks is that they provide little to no nutritional value. They’re often packed with:
Added Sugars: High sugar content can lead to a spike in blood sugar levels, followed by a crash that leaves kids feeling tired and cranky. Over time, excessive sugar intake can contribute to weight gain, insulin resistance, and other metabolic issues.
Unhealthy Fats: Many snacks are made with hydrogenated oils, which contain trans fats. These fats are harmful to heart health and can increase the risk of chronic diseases.
Artificial Ingredients: Preservatives, artificial colors, and flavors are commonly added to processed snacks to extend shelf life and enhance taste. However, these additives can have negative effects on children's health, including allergic reactions, hyperactivity, and even long-term health issues.
Empty Carbohydrates: Snacks made from refined grains, such as white flour, are often stripped of their nutrients, leaving behind empty carbohydrates that provide quick energy but little else. These types of carbs can lead to weight gain and increased hunger shortly after consumption.
The Importance of Choosing Better Snacks
As parents, it’s crucial to be mindful of what we’re feeding our children. Too much over-processed food can wreak havoc on their guts, impact their immune system, hormones and more. The good news is that not all snacks are created equal. There are brands out there doing it right—offering snacks that are not only delicious but also packed with nutrients that support our kids' growth and overall well-being.
Here are some of the best alternative snack options to keep on hand:
Peanut Butter Pouches: A great source of protein and healthy fats, peanut butter pouches are convenient and satisfying. Great to pair with an apple, banana, or other carb-based snack to balance it.
MacroBars: While not my favorite ingredients, these bars provide a balanced mix of protein, fiber, and healthy fats, perfect for a quick energy boost and a convenient snack to keep in your bag for snack-mergencies.
Nuts: Raw or roasted nuts are a fantastic source of essential nutrients like healthy fats, protein, and fiber. Bonus points if you can find organic and not roasted in seed oils.
Grass-Fed Beef Sticks: Packed with protein and made from high-quality meat, these are a great alternative to traditional processed meat snacks. Our favorites are Archer and Chomps.
Olives: Rich in healthy fats and antioxidants, olives are a savory snack that’s also heart-healthy.
MadeGood Granola Bites: Made with gluten-free whole grains, these bites offer a sweet treat with less sugar.
Hippeas: Chickpea puffs that are not only delicious but also provide fiber and protein. Great for satisfying a crunchy craving.
Plantain Chips: A healthier alternative to traditional potato chips, plantain chips are often made with healthier oils and provide a good source of fiber.
Siete Tortilla Chips: Made with simple, whole ingredients like cassava flour, these chips are grain-free and delicious.
Boulder Canyon Potato Chips: Cooked in avocado oil, these chips are a better choice for those who crave a traditional chip with a healthier twist. Siete also makes a great potato chip!
Lesser Evil Popcorn: Light, airy, and made with organic ingredients and healthy oils, this popcorn is a guilt-free snack option.
That’s It Fruit Bars: Made with just fruit, these bars are a simple and nutritious way to satisfy a sweet tooth.
Apple Sauce Pouches & Bare Apple Chips: These options offer the convenience of fruit with the added benefit of fiber and nutrients that whole fruits provide. Make sure your pouches have no added sugar and are organic - Costco makes a great cost-effective version.
Pro tip: Most of these are available on Thrive Market, which is basically an organic Costco-style online grocery store. If you haven’t checked it out yet, use this link for 40% off your first order!
Empower Your Grocery Shopping
Ready to make healthier choices for your family? We've made it easier for you! Download our Nutritionist's Grocery List to discover our top recommended brands for every grocery category. This comprehensive guide will not only introduce you to the best snacks but also provide tips on what to look for on labels, helping you make informed decisions the next time you're at the grocery store.
Empower yourself with the knowledge to choose nourishing foods that support your family's health and well-being. Say goodbye to the confusion in the snack aisle and hello to a cart full of wholesome, delicious options your whole family will love!
xx, Lauren