Home - Diets & Meal Plans - 7 Quick Homemade Snack Options For Kids

7 quick homemade snack options for kids

7 quick homemade snack options for kids

Kids need nutrition for their physical and mental development. Therefore, it is important to include healthy foods in their daily meals. One or two basic meals a day are easy to prepare, but parents find it difficult to find healthy snacks to satiate their kids’ hunger. Working parents often face challenges since most snacks have elaborate recipes. Try these seven healthy kid snack recipes that are easy to make at home:

Rainbow fruit skewers
One of the most simple snacks involves lots of colorful fruits. This recipe has no cook time and takes less than 15 minutes to prepare. Further, this is gluten-free and vegetarian and has no added sugar. You will need a few skewers and fruits of different colors. One possible combination is raspberry, strawberry, tangerine, mango, pineapple, kiwi, red and green grapes, and blueberries. This snack has about 60 kcal per skewer, but you can change the combination with other fruits once in a while.

Chocolate-dipped banana popsicles
Most kids love reaching to the freezer and sucking on a popsicle when hungry. But the high sugar and preservative content can prove to be harmful to their health. Bananas are naturally sweet. They provide quick boosts of energy and are full of fiber. A whole banana has only 105 calories and is a good source of potassium, vitamin B6 and magnesium. Making this kid’s snack involves cutting up a banana, dipping it in chocolate sauce, topping it with sprinkles, coconut flakes, or nuts, and freezing them. Your kids will relish them!

Cauliflower popcorn
Cauliflower popcorn is a perfect snack for kids if you are up for a little effort. These white florets are rich in vitamin B6, folate, vitamin C, vitamin K, and choline. The high fiber content also helps maintain your child’s digestive health. Cauliflower is easy to prepare. First, preheat an oven to 200°C and prepare a baking tray by drizzling some olive oil over it. Cut the cauliflower into florets and boil till they become tender. Then whisk an egg and keep it aside. Next, mix almond meal, parmesan cheese, garlic powder, paprika, turmeric, and thyme in a bowl. Toss the cauliflower in the egg, add the crumb mixture, and coat evenly. Spread them on the tray and bake for 20 minutes in the oven. Remember to turn the pieces over at intervals for even roasting. When it is done, sprinkle a little sea salt and let the kids enjoy it.

Two-ingredient pancakes
Pancakes are one of the favorite kids’ snacks, so make one with bananas and eggs. While bananas offer potassium, fiber, and healthy carbohydrates, eggs are excellent sources of proteins, fat, Vitamins A, D, E, and B12, and choline. This recipe needs three ripe bananas and three eggs. First, mash the bananas and then whisk in three eggs till everything is well combined. You can store this mixture in the fridge and ask older children to make themselves pancakes on a non-stick pan when hungry. They can enjoy pancakes topped with honey, whipped cream, or maple syrup.

Parmesan ranch snack mix
Cheese, popcorn, and pretzels – while they are not the most typical bunch of ingredients, this is an exciting snack that will undoubtedly fill your kid’s stomachs. All you require is a packet of dry ranch mix, canola oil, popcorn, pretzels, nuts, and parmesan. Popcorn is a calorie-free source of fiber, and parmesan contains healthy fats that your child needs to store vitamins in and maintain healthy body weight. Finally, you can add almost any kind of nut. All contain healthy fats and micronutrients like selenium, calcium, magnesium, zinc, and vitamins A, C, and E. Mix some dry ranch dip with canola oil and then combine all the ingredients till they are evenly coated.

Turkey-pepper pitta pockets
Not all snacks need to be vegetarian or meatless. Turkey is a rich source of protein, vitamin B, zinc, and the essential amino acid tryptophan. It is also low in fat, and when combined with bell peppers rich in vitamins C, K1, E, A, and potassium, it makes a perfect snack combination. With 526 calories per serving, this snack takes less than 30 minutes to prepare. Heat a tablespoon of olive oil in a deep pan and fry 200g of turkey breast cut into strips. Add chili flakes, colored peppers cut into strips, and three sliced spring onions, and cook until the turkey turns tender. Slice some avocado, and add these ingredients, fresh coriander, and a dollop of sour cream to a portion of pitta bread.

Frozen berry yogurt
With just two ingredients, both good for kids, this snack is perfect for any time of the day. It is low in calories, only 70kcal per serving. Yogurt is rich in protein, calcium, vitamins, and live culture or probiotics, which enhance the gut microbiome. Berries are loaded with antioxidants that reduce oxidative stress, are filled with fiber and other nutrients, and improve blood sugar. Blend 250 grams of frozen mixed berries, 250g of zero-fat Greek yogurt, and a tablespoon of natural honey or agave syrup in a food processor until it has a smooth texture. You only need to scoop it into a bowl when your kids are hungry.

Previous Read

5 foods that help improve lung health

Our lungs help us receive oxygen and release carbon dioxide through breathing. The body's natural defense system protects the lungs from infections, germs, and other pathogens. But you can also improve lung health by making specific lifestyle changes like following an active lifestyle and breathing fresh air. Further, the right nutrition plan is crucial. The following foods have essential nutrients that keep the lungs healthy and lower the risk of diseases: High-fiber foods Inflammation is among the leading causes of lung diseases like asthma and chronic obstructive pulmonary disease (COPD), and fiber can help fight inflammation. A molecule in the blood called C-reactive protein (CRP) indicates inflammation in the body. Fiber-rich foods can contain CRP levels and protect the lungs. Fiber can also improve gut health by increasing the production of short-chain fatty acids. Some fiber-rich foods that promote healthy lungs are apples, artichokes, beans, berries, brown rice, quinoa, sweet potatoes, peas, cereal, and whole-grain bread. Vitamin C-rich foods Vitamin C is a vital nutrient that protects our cells from oxidative stress. It also has properties that protect the lungs from free radicals. Research shows that people who lack vitamin C may have decreased lung function, which may lead to infections. The best vitamin C-rich foods to add to the meal plan to fight a deficiency are citrus fruits like orange, grapefruit, and lemon. Other fruit options are guava, kiwi, mango, muskmelon, papaya, pineapple, and watermelon. Veggies like bell peppers, broccoli, cauliflower, tomatoes, and turnip also have vitamin C. Vitamin D-rich foods Research has shown that vitamin D can help improve lung function and strengthen the muscles in the respiratory system. A lack of this nutrient can worsen COPD symptoms and increase the risk of upper respiratory tract diseases, tuberculosis, asthma, and wheezing. Adding vitamin D-rich foods to the daily meal plan can help overcome its deficiency. The best options are beef liver, cod liver oil, egg yolk, fortified fruit juices and cereal, mushrooms, and fishes like salmon, sardines, swordfish, and tuna. Apart from food, one can spend about 30 minutes in the sun to increase vitamin D intake and reduce COPD severity. Complex carbs Simple carbohydrates metabolize quickly, producing a lot of carbon dioxide, which we exhale and expel. Those with lung-related disorders may have problems because the organ must work harder to expel carbon dioxide. If a person is at risk for COPD or has lung-related diseases, they should shift to a meal plan rich in complex carbs that can supply nutrients like vitamins, minerals, and fiber. Suitable examples include beans, lentils, legumes, and whole grains like brown rice, oatmeal, quinoa, and bulgur. Fiber-rich vegetables like sweet potatoes and pumpkin are also great. Healthy fats Unhealthy fat accumulates into fatty tissues, interferes with respiratory function, and reduces lung volume. It can also adversely affect the functioning of lung muscles and increase the effort to breathe. In addition, fatty food can put one at risk for lung cancer. Adding plant-based fats and omega-3 fatty acids to daily meals can reduce the risk of these problems. Some food options rich in healthy fats that improve lung health include avocado, chia seeds, flax seeds, tofu, walnuts, and soymilk. Other options are fatty fish like sardines, herring, trout, mackerel, tuna, and salmon. One can also substitute regular oil with canola, coconut, or olive oil. Poor lung health can lead to asthma and other respiratory conditions, which can be controlled with the following treatments: Tezepelumab Tezepelumab is an FDA-approved treatment for those above 12 years with severe asthma. It helps stop inflammation, which is the primary cause of asthma attacks. However, tezepelumab is an add-on option to be used along with the patient's ongoing treatment plan. One must consult a doctor to determine the dosage. It can have side effects like sore throat and back pain. FASENRA FASENRA is another option to be used along with ongoing asthma treatments to control the symptoms. It is suitable for patients above 12 years. However, one should check with the doctor if the ingredients in FASENRA can lead to an allergic reaction. The treatment may be unsafe for people who have had parasite infections. NUCALA It is an add-on treatment for those over six years with severe eosinophilic asthma. The condition is caused due to an increase in the number of white blood cells called eosinophils. NUCALA works by reducing the amount of these cells. The treatment may also help reduce the size of certain types of nasal polyps but cannot be used for any sudden breathing-related problems. XOLAIR XOLAIR treats moderate to severe asthma symptoms in patients above six years. It is used only when the current treatment is ineffective in controlling the problem. XOLAIR can also treat chronic hives in children above 12 and nasal polyps in people above 18. ZYRTEC Seasonal allergies can affect lung health. ZYRTEC is an antihistamine that can treat allergy symptoms like sneezing, runny nose, watery eyes, and itching. It can also treat chronic urticaria or hives. The treatment could affect a person's thinking and reactions. It is also not advisable to drive after a dose as it can cause sleepiness. One should talk to a doctor about any other treatment they are on before using ZYRTEC.

Next Read

8 ways to get kids to eat healthier food

Making kids eat healthier is a skill that most parents master gradually. Children tend to eat smaller portions but require lots of energy and nutrition from their food. This is why parents need to come up with unique ways to fill their plates with the most nutritious food. Kids can be picky when it comes to green veggies and healthy food. However, here are some ways to get kids to eat healthier: Get creative with meals Perhaps the most obvious way of making children excited about eating better is by adding a little excitement to their meals. For instance, star-shaped cookie cutters can be used to portion rice or shape mini-omelets. Younger kids love to see pictures and colors on their plates, and as they grow older, parents can get creative with skewers and food picks to make snacks for kids seem interesting. Older kids may enjoy games at the table or even themed meals. For instance, you can eat like cave dwellers once a week or add unique utensils to the table. Try to be creative and make mealtime unique for children. Add nutrient-rich foods Carrots, pumpkins, tomatoes, and papayas are rich in beta-carotene and carotenoids that support healthy vision. Berries are replete with phytochemicals and antioxidants that protect healthy cells and boost immunity. Eggs and lean meats are good protein sources, and dairy provides essential calcium, phosphorus, vitamins A and B12, potassium, and magnesium, among other nutrients. Nuts like cashew, almond, walnut, and peanut are good sources of monounsaturated fats and can be easy kid snack options. Children require full-fat milk as they need extra energy for growth. Parents should also opt for whole grains as they promote digestive health.  Limit unhealthy foods It is essential to keep an eye on exactly how much sugar kids are eating each day. Additional sugars like corn syrup, white sugar, and artificial sweeteners in processed kid snacks can harm children. They offer instant energy but can lead to health issues in the long run. Trans fats in red meat, poultry, and hydrogenated oils can affect their cardiovascular well-being. You must also watch their salt intake as nearly all processed, packaged foods stocked on store shelves have sodium as their primary preservative. Chips, cookies, and pretzels have excess sodium, so check the food labels before buying popular kid snacks.  Avoid saying “no” often Children may throw tantrums and demand junk food, and repeatedly turning them down can make them rebellious at meal time. Most junk foods can be tasty, and even adults crave them occasionally. This is why parents must create a balance between healthy and junk food by treating kids once in a while without making it seem like a reward. They should try saying “no” only when kids overshoot the limit. Another way to get them to eat better is to make them enjoy homemade kid snacks with less sugar and fewer artificial ingredients. Don’t use food as a reward Good eating habits often do not last into adulthood because parents use a barter system to coerce kids to have healthy food. For instance, using dessert as a reward for eating greens can make kids feel that the sole purpose of eating veggies is to have something they like later on. They may fail to understand that vegetables are valuable parts of a meal that should be incorporated regardless of the dessert. So, parents should try to get children to like healthier food and not make it seem like a punishment or simply a means to get to unhealthy food.  Encourage involvement in prep Giving children freedom and control over their meals can make them interested in healthy foods. While you can ensure complex carbohydrates, protein, vitamins, and minerals in meals, shortlist foods that have the required nutrients and present them as choices for kids. Additionally, encourage their participation in the cooking process. Teach them how to peel vegetables and fruits. This can make them enthusiastic about the food they are about to eat as they have contributed to its preparation. This way, they will not only be more interested in meals but will also become better equipped to cook for themselves in the future. What’s more? This lets the little chefs experience a sense of independence and help them learn decision-making skills.  Lead by example The simplest way to make children eat better is for parents to eat better themselves. Forcing picky eaters to finish everything on their plate will not work in the long run and can backfire and make kids less interested in meals altogether. Children are influenced by their environment, and so the parents’ attitudes toward food and eating habits play an important role in encouraging kids to adopt the same perspective.  Seek expert advice Most pediatricians can help develop meal plans and suggest strategies to incorporate healthier food into kids’ snacks. They even talk to children to guide them toward healthier choices. Kids can sometimes take in advice from people other than their parents, especially when it comes to repetitive instruction. Try different ways of getting the same food on the plate and experiment with different flavors to keep kids guessing. Parents can also use picture books on food and discuss with their children how food can help them grow tall and strong. If children are not eating well or enough food for a long period, parents should seek doctors’ help.

Trending Articles

01

Everything you need to know about chronic fatigue syndrome

Chronic fatigue syndrome is a condition that causes extreme tiredness and fatigue that does not go away even after resting. The causes of the condition are yet to be known. However, there are some theories indicate several factors which include: Viral infection Stress Or several factors in unison Once the symptoms are identified and the condition is diagnosed, treatment can be taken to get relief from symptoms. Understanding all aspects of the condition, including its stages, diagnosis, symptoms, and prevention can help in managing it effectively. Different stages and phases of chronic fatigue syndrome The patients of chronic fatigue syndrome undergo four phases of the condition. Their response towards the treatment can also vary greatly depending on the phase that they are going through. These phases are: Phase I: Crisis or trauma Phase II: Stabilization Phase III: Resolution Phase IV: Integration During all the phases, a chronic fatigue syndrome patient undergoes some physical, psychological, and social changes that are easily noticeable. Diagnosis of chronic fatigue syndrome No one test can diagnose a patient with chronic fatigue syndrome. This is because the symptoms of chronic fatigue syndrome resemble several other health conditions. Therefore, a lot of patience is required for the diagnosis of the condition.
02

What you should know about depression

Depression is a mental health disorder that results in bouts of continuous sadness. A clinical mood disorder can lead to physical and emotional suffering, and can also change one’s behavior. Frustration, anger outbursts, lack of energy, sleep issues, anxiety, disinterest in eating, concentration issues, and suicidal thoughts are also common symptoms of this disease. Depending on its severity, the illness can challenge one to lead a normal life, too. Diagnosis There are many different methods a medical professional can use to determine if one is affected by depression. Psychiatric evaluation is the most common way to determine if one is suffering from the disease. The mental health doctor will interview the affected person to understand their thought process, mood, and other symptoms. Some doctors may compare symptoms with the ones listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). This makes it easier for them to understand the condition. A physical exam is also performed to determine if any physical health issue is caused due to this mental condition. Stages of depression Depending on the level of sadness, the stages of depression can be divided into five stages: Stage 1 Even though the signs of mental disease are hard to miss, for most people, it starts with denial.
03

Important things you should know about diabetes

The pancreas is an important organ in our body that produces insulin. It is required to help the glucose pass to our cells from the blood. That is how energy is created, which is the fuel we require to function. When the pancreas is unable to produce insulin, the glucose level in one’s blood increases. This can result in diabetes, which can lead to organ damage. Types of diabetes There are mainly three kinds of this disease. Type 1 diabetes It can be most commonly seen in children and adolescents. Having said that, it can occur at any age. The insulin production of one’s body decreases with this condition, and they require daily injections to control their glucose levels. Type 2 diabetes Around 90% of people who have diabetes suffer from this type. It is most commonly seen in adults and results in one’s body failing to properly use the insulin that is produced. It can be kept under control by maintaining a healthy lifestyle, but one may also require medicine in the advanced stages. Gestational diabetes This can be seen during pregnancy if the glucose level in one’s blood increases. It can affect both the child and the mother.
04

Gout – Diagnosis, stages, and prevention

Gout or gouty arthritis is a form of arthritis that commonly occurs in the joint located at the base of one’s big toe. It can also be seen in other joints and results in swelling, sudden pain, and tenderness. It can happen to anyone and occur at any moment, even suddenly in the middle of the night. The good news is that it can be prevented and treated. Diagnosis of gout Multiple medical tests can be used to determine if one has this form of arthritis. Below is a list of the most common tests. Joint fluid test The doctor uses a needle to collect fluid from one’s joint and test the same under a microscope. If urate crystals are found in the fluid then they have the condition. Blood test For gout detection, the doctor may suggest a blood test. The amount of creatinine and uric acid present in one’s blood indicates if they have it or not. However, the result of the blood test may not always be conclusive. X-ray imaging If one has joint inflammation, the doctor can use X-ray imaging to determine if it is caused by any other reason or gouty arthritis. Ultrasound A musculoskeletal ultrasound test is used to determine if one has gout or any other form of arthritis.

Our Blogs

Stages, diagnosis, and prevention of ADHD

Stages, diagnosis, and prevention of ADHD

ADHD, short for attention-deficit/hyperactivity disorder, affects children worldwide, and this also often carries on into their adulthood. Some of the different problems faced by kids suffering from ADHD include sustaining attention for a long time, impulsive behavior, and hyperactivity. There might be other problems associated with ADHD, like low self-esteem, low grades in school, and difficulty in keeping up with relationships. More often than not, symptoms of ADHD are seen to have decreased with age. However, there are cases wherein ADHD symptoms never subside. Levels of ADHD There are three different levels or stages at which ADHD can affect individuals. They are: Predominantly inattentive ADHD This level of ADHD may be related to missing details very easily and getting distracted often. Also, one may get bored very quickly. One has difficulty in processing new information, and there is also the tendency to not listen properly. One might not be able to follow directions very clearly and also lose things like pencils or papers. It has been observed that girls are more likely to get inattentive ADHD than boys. Predominantly hyperactive-impulsive ADHD This is mostly associated with symptoms like restlessness and difficulty with sitting still. Kids suffering from hyperactive-impulsive ADHD have a tendency to talk consistently, and it’s less likely that they will engage in quiet activities.
Read More
Understanding skin aging

Understanding skin aging

Changes in the skin are one of the biggest signs that the body is aging. But how the aging of skin takes place depends on a lot of factors such as our diet, lifestyle habits, stress levels, and the like. For example, if you smoke regularly, it can lead to the production of free radicals, which damage healthy skin cells and cause wrinkles. So, let’s dig a little deeper into skin aging so that you can diagnose it and prevent it for as long as possible. Stages of skin aging As you age, you will start noticing changes in your skin. These changes take place in phases or stages. Learning about these phases can allow you to take better care of your skin and stay away from everything that can prove to be harmful to it. So, these stages of skin aging are: Stage I – Between 25 and 35 years This is the time when your skin will look extremely voluminous to you. But, this is also the time when the early signs of aging will start to appear. Therefore, it is important that you follow a good skincare regime. Some wrinkles can start appearing on the forehead. Lines can also start to appear on the face when you make normal expressions such as laughing, smiling, or frowning.
Read More
Stages, diagnosis, and prevention of addiction

Stages, diagnosis, and prevention of addiction

There are three terms that one can relate to addiction – reward, motivation, and memory. Addiction is when the body craves a behavior or substance in an obsessive pursuit of a reward. The person will have little concern about the consequences of the particular behavior or substance. Things to note in case of addiction Some of the attributes that one can relate with addiction include an inability to stay away from the substance, lack of self-control, an outrageous desire for the substance or behavior, ignorance towards the problems that the behavior might be causing, and a growing tendency to ignore the emotional response. Addictions have been known to interfere with daily life and there are also cases of relapse and remission. The complications of addiction can be physical, emotional, as well as financial. Stages of addiction There are five main stages of addiction. These include: Experimentation Every addiction starts with experimentation and during this stage, one cannot understand that this is the beginning of an addiction. One cannot be sure that this will turn into something serious, and hence no necessary steps are taken at this stage. A simple way to find out how this will turn into addiction is understanding the reason for experimenting and how often a person experiments with new substances.
Read More
Top debt settlement companies in the USA

Top debt settlement companies in the USA

Incurring debt is really common in this age and era as everything has become extremely expensive, from college education to owing a house. If you ever feel that your debt is too large and you may not be able to pay it in time, then you can seek the help of a debt settlement company. These companies essentially communicate with your creditor to try and lower your debt and the rest of it is typically forgiven. Given below is a list of the top 9 debt settlement companies in the USA. National Debt Relief If you have USD 7,500 or more in debt, then the National Debt Relief can be a great choice for you. It is one of the most prominent debt settlement companies in the country. The initial consultation is offered for free, but you will have to pay 15-25% of the settled debt amount as a fee. Freedom Debt Relief This a dedicated company that offers debt relief services to people who have at minimum USD 7,500 to USD 10,000 in debt. 15-25% of the settle debt amount is charged as fee once a settlement is negotiated, and in return, they offer the possibility of settling the debt within 24-48 months.
Read More
Allergies – Stages and prevention

Allergies – Stages and prevention

The immune system of our bodies is constantly fighting against viruses and bacteria to keep us healthy. However, in certain cases, the immune system may also end up fighting some substances that are not always harmful. When this happens, you experience an allergic reaction. The allergens are the substances that cause the reactions. With a little carefulness, you can prevent the allergies effectively. The allergic development Even though an allergic reaction can vary from person to person, it generally progresses in the same five stages: Stage 1 The allergen enters your body through food, air, or touch, and contact the cells in your body. Stage 2 Your immune system creates immunoglobulin E, which is a type of antibody. Stage 3 This antibody enters your gastrointestinal tract or respiratory tract but does not do anything. Stage 4 The next time when you are exposed to the same allergen, the immunoglobulin E treats it as a harmful substance and reacts with it. Stage 5 24 hours after the reaction, the immune system cells move towards the areas that were affected to release certain chemicals to treat it. How to diagnose allergies Your allergies can be diagnosed by a doctor. Before visiting him or her, you must recognize the symptoms of an allergic reaction.
Read More
Anemia – Symptoms, types, and prevention

Anemia – Symptoms, types, and prevention

Anemia is a kind of medical condition in which an adequate amount of oxygen fails to reach one’s body’s tissues owing to the deficiency of red blood cells in their body. When one suffers from this condition, their body feels weak and exhausted all the time. Symptoms There are different kinds of anemia and each of them has a cause of its own. It can have short-term or long-term effects and the disease can be mild or severe in nature. If one sees any symptoms suggesting that point toward anemia, it is essential to consult a doctor immediately. The signs vary from person to person and depend on the cause or their origin. Sometimes, the chronic disease causes anemia and the doctor ends up diagnosing the disease but the fact that one is suffering from anemia does not show up in the test. Sometimes, there are mild symptoms and then, with time the symptoms become more prominent indicating that the disease has penetrated one’s body more deeply. Some of the commonly found symptoms include breathing difficulties, fatigue, pale skin, chest pain, headache, dizziness, hands and feet turning cold, irregular heartbeat, and pain in the chest . Types of anemia Iron deficiency anemia This is the most common kind of anemia, which occurs due to iron deficiency.
Read More