Ensuring kids have the right nutrition—from breakfast to dinnertime—is essential for fueling their daily adventures. The challenge for parents lies in finding foods that are wholesome, free from the pitfalls of processed or pre-packaged options—and ones they’ll actually eat. So-called “healthy” snacks, like certain granola bars and yogurt pouches, can be packed with sugar and other unhealthy additives. For help on navigating this, we’ve collaborated with Mom-Approved registered dietitian nutritionist Janna Weaver at Radiant Nutrition in Argyle, Texas, to curate some smart swaps that promise to be both healthy and convenient for parents and kids on the go.
Drink Flavored Water, Not Soft Drinks
We know that soft drinks have been linked to tooth decay, type 2 diabetes, obesity, and increased risk of heart disease, but many juices are just as unhealthy, containing on average 30 grams of sugar per 8-ounce serving.
Water is best, but it’s not the most appealing option for kids when compared to juices and soda. To add flavor they’ll enjoy, try adding fresh fruit, lemon juice, or a naturally flavored water enhancers. When comparing similar products based on quality of ingredients and the amount of added sweeteners and electrolytes, True Lemon and Stur are favorite brands among nutritionists. Once you find what your child likes, make it a regular swap to help keep them hydrated. For children, the recommended daily intake of water is six to eight cups.
Pro Tip: Let kids choose their own refillable cup.
“The cup makes a big difference for kids drinking water. They like to be able to refill it on their own throughout the day, and it keeps the water cold,” Weaver says.
RELATED: How to Get Your Kid to Eat Healthier Foods
Eat Turkey Wraps, Not Ham & Cheese Sandwiches
There is very little nutritional value in a ham and cheese sandwich on white bread, in part because highly processed slices are packed with sodium. To avoid additional preservatives, a better option is to have lunch meat sliced fresh at the deli. Turkey is leaner than ham, and a whole grain or sourdough bread contains more fiber and less simple carbohydrates.
Pro Tip: Shop for nitrate-free and whole-grain products.
“When shopping for lunch meat, it’s important to look for products that are nitrate-free. Wraps are a good place to hide veggies and use leftovers, like grilled chicken. Carbs have gotten a bad reputation, but we need them. A healthy swap for white bread is a whole grain tortilla,” says Weaver. “Also, hummus is a great alternative for other sandwich spreads.”
RELATED: Meet The BakerMama Maegan Brown
Eat Roasted Chickpeas or Edamame, Not Chips
Chips as an occasional snack are not the worst thing in the world, but they are void of any nutritional value and should be enjoyed in moderation. They are basically fried sodium bombs full of carbs and fat. To fill that crispy, salty craving, switch out the chips in your child’s lunchbox for roasted chickpeas or edamame. Because of their high protein and fiber, they will leave kids feeling more satiated.
Pro Tip: Pack crunchy veggies and healthy dips.
“Veggies like celery or carrots can mimic the crunch of chips. Kids can enjoy them with a cottage cheese queso or yogurt-based ranch for dipping,” says Weaver. “Another healthier salty alternative is homemade trail mix.”
Eat That’s It. Fruit Bars, Not Fruit Roll-Ups
Most mainstream fruit snacks contain refined and hydrogenated oils, synthetic food dyes, very little fruit, and are made up of 50% sugar. The gum resins included in their makeup can also cause constipation. There are several all-natural fruit leathers and dehydrated fruit snacks that are much healthier options. That’s It. Fruit Bars are plant-based, 100% natural, shelf-stable for two years, and contain no added sugars.
Pro Tip: Look for fiber-rich fruit.
Weaver says that it’s important to check the labels on fruit snacks to determine whether fruits are included and even which fruits. “Fresh fruit is best. Aim for fruits that are higher in fiber like berries, apples and pears.”
Eat Greek Yogurt, Not Yogurt Pouches
The bright colors and cartoon characters on packaging can make flavored yogurts more appealing to kids. Despite the marketing as a fun and healthy snack, certain yogurt pouches are sugar-laden and have unwelcome additives. Quality yogurts such as plain nonfat Greek yogurt FAGE contain the beneficial bacteria that boost children’s gut health.
Pro Tip: Switch to natural sweeteners.
If your child finds Greek yogurt boring or bland, add a natural sweetener like honey or monk fruit sweetener like Stevia Monk Fruit. Also, “Yasso Frozen Greek Yogurt Bars are a great alternative to ice cream,” says Weaver.
Eat PBfit Peanut Butter Powder, Not Traditional Peanut Butter or Nutella
PBfit is a powdered peanut butter made by pressing gently roasted peanuts to remove most of the fat and calories. Once the peanuts are ground, they are mixed with coconut palm sugar and a pinch of salt. When compared to traditional peanut butter, PBfit has 130 less calories, 14 less grams of fat and more protein per serving. And it’s great for blending into smoothies, sweetening baked goods, making into a spread, or using just as you would peanut butter.
Pro Tip: Compare labels.
“Traditional peanut butters and spreads like Nutella are often loaded with sugar. You want to look for nut butters that have the least amount of processing, with the main ingredient being actual nuts,” Weaver says.
Eat Chocolate Chip Protein Balls, Not Cookies
Nutrient-dense chocolate chip protein balls keep kids full and fueled for longer because they’re packed with fiber and protein. Whether you make them at home or purchase them premade, look for recipes with high-energy ingredients like nut butters, oats and flaxseed. They deliver sustained energy without the sugar crash from cookies. While they are a powerhouse of nutrition, they can be calorie-dense and shouldn’t act as a meal replacement.
Pro Tip: Balance the macronutrients.
“Kids need a well-rounded combination of protein, carbs and fat,” says Weaver. “Especially for child athletes, parents should be looking for snacks with 10 grams or less of sugar per serving and 8 grams or more of protein per serving.” For example, try this recipe:
Chocolate and Peanut Butter Pie Protein Snack
This healthy after-school snack packs a punch with 13 grams of protein and only 8 grams of sugar and 100 calories.
INGREDIENTS:
- 1 cup nonfat Greek yogurt
- 2 teaspoons PBfit
- 1 teaspoon unsweetened cocoa powder
- 1/4 teaspoon honey
- 1 spoonful of mini chocolate chips
DIRECTIONS:
- Place all ingredients for the filling in a bowl and mix until thick and creamy. Divide the mixture into two ramekins or mason jars.
- Place in fridge for 30 minutes to set.
- Additional cocoa powder, chocolate chips or shredded coconut can be sprinkled on top if desired.
Poor eating habits established in childhood can linger into adulthood. By making a few simple food swaps, parents can equip their children with the knowledge of nutritious eating early on and paving the way for a lifetime of wellness.
What are some healthy food swaps that your kids enjoy? Let us know by emailing editorial@dfwchild.com.
RELATED: Guide to Kids Eat Free Meal Deals in DFW
Top image: iStock
