9 Healthy snacks you can give your kids – Expert

Dealing with a fussy eater can be very stressful especially if your child is a sweet tooth.

According to Nanyuki based Nutritionist, Wincate Wangari growing kids often get hungry between meals, while snacking may be the solution, she says opting for healthy snacks is better.

“Many packaged snacks can be extremely unhealthy because they are full of highly processed and refined sugars and flour. Most of them also contain zero calories, added sugars and artificial ingredients that cannot be accounted for,” she told the Blue space on Wednesday.

Wangari says that those ingredients are often linked to obesity, high blood pressure and insulin resistance which may lead to diabetes, if not, cause tooth decay and cavities.

“Snack time should be an opportunity for caregivers to get extra nutrients in the child’s tummy.

The main reason why your child craves junk is because it tastes good, and adults eat them too,” she explained.

“For picky eaters, junk is an option because it is crunchy and tastes better. I will let you in a little secret. As a caregiver you need to let your child witness you eating food with them. Ensure when you have a snack, your child is also having a snack,” she explains.

“Ensure, you can talk about the food neutrally. Something like, “This banana is sweet and sometimes people put into cookies because of its flavor and sweetness. It’s also very soft and easy to chew Have a bite?”

Junk food is easy to eat all day, a lot of it has MSG.  Monosodium glutamate (MSG) is a flavor enhancer often added to restaurant foods, canned vegetables, soups, deli meats and other foods.

It physically creates a craving for more.

When our kids aren’t eating well, it’s really tempting to let them eat whenever they want because at least they’re eating, but that’s doing way more harm than good.

Set up a schedule and aim for kids having nothing but water in between their meals.

“You can always space meals out every 2.5-3 hours because this creates an appetite cycle that actually has them hungry when they sit down to eat.”

1.       Nuts

Nuts are high in healthy fats, along with fiber and antioxidants. Dietary fat is important for supporting growth in children.

Wangari said high magnesium content is important for bone development and energy production which is necessary for kids who are in their active stage.

2.       Yoghurt

Yoghurt can be served as a snack or dessert, however, Wangari recommends giving kids plain yoghurt.

“Most yoghurts that are flavoured have added sugars,” she said.

“It is easy to add flavours yourself, by adding berries or nuts. You can make it more fun for the kids by turning it into frozen yoghurt.”

3.       Berries

Blueberries, raspberries, strawberries and black berries make an excellent snack since they are packed with anti-inflammatory compounds and antioxidants.

Wangari says you can berries a great topping for yoghurt or sandwiches.

4.       Carrots

“Carrots are naturally sweet and high in fiber. Packed with beta-carotene, which is converted to Vitamin A, the compound is important for good vision development,” she said.

5.       Fruit smoothie

Instead of giving they carbonated drinks like sodas and artificial juices, Wangari recommended blending fruits and vegetables which are highly nutritious.

6.       Milk

Milk has long been known to build strong bones due to its Vitamin D and calcium.

The fat in whole milk provides important calories for young children.

7.       Eggs

Kids are recommended to eat hard boiled eggs more than fried eggs.

“Eggs are highly nutritious. They have compounds that are great for eye health. They also contain a vitamin called, choline that is necessary for brain development.”

For children below 12 months, it is recommended that they enjoy the egg yolk, at least once a day.

Once they are past 12 months, you can introduce the whole egg content in their diet.

8.       Avocado

Avocados are full of healthy fats which helps to keep your child’s cholesterol level healthy.

“Avocado is a great source of folate which is needed to make red and white blood cells in the bone marrow. This strengthens their immunity.”

You can mash them on a bread, add them in smoothies or serve it with chicken salad or fish.

9.       Banana

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

“The less ripe they are, the more probiotics. Bananas are also packed with fiber which helps keep your child fuller for longer,” she said.

You can give them both ripe bananas and cooked plantains.