Healthy Snacks to Feed Kids During the Summer

By Sunwarrior last updated 5-31-2024

Summer is a time for kids to enjoy the outdoors, participate in fun activities, and revel in their break from school. With all the energy they expend, it's crucial to keep them fueled with nutritious snacks. Choosing healthy snacks can be a challenge, especially with the abundance of sugary and processed options available. However, there are plenty of tasty and nutritious snacks that can keep your kids satisfied and energized throughout the day. Here are some ideas for healthy summer snacks that are perfect for kids.

Fresh Fruit and Vegetable Snacks

Fruit Kabobs: Kids love food on a stick, and fruit kabobs are a colorful and fun way to eat fruit. Simply skewer a variety of fruits such as strawberries, grapes, pineapple, and melon. You can even let your kids help with the assembly, which makes it more likely they’ll enjoy eating them.

Veggie Sticks with Hummus: Slice up some crunchy vegetables like carrots, celery, cucumbers, and bell peppers. Pair these with a healthy dip like hummus. Hummus is rich in protein and fiber, making it a filling and nutritious choice.

Watermelon Slices: Watermelon is a quintessential summer fruit. It's hydrating, refreshing, and naturally sweet, making it an ideal snack for hot days. Cut it into fun shapes using cookie cutters to make it even more appealing to kids.

Nut-Based Snacks

Trail Mix: Create a homemade trail mix with a variety of nuts, seeds, dried fruits, and a few dark chocolate chips. Nuts are a great source of healthy fats, protein, and fiber. Be cautious with portion sizes and choose unsweetened dried fruits to keep sugar levels in check.

Nut Butter and Apple Slices: Slice apples and serve them with a side of peanut butter or almond butter for dipping. This combination provides a good mix of carbohydrates, protein, and healthy fats, making it a satisfying snack. or you can make your nut butter.

Energy Balls: Make no-bake energy balls with protein, oats, nut butter, honey, and add-ins like chia seeds, flaxseeds, and dried fruit. These bite-sized snacks, like this recipe of cacao bliss bites, are perfect for on-the-go energy boosts and are packed with nutrients.

Grain-Based Snacks

Whole-Grain Muffins: Bake a batch of whole-grain muffins using ingredients like oats, whole wheat flour, and fruits or vegetables like bananas, blueberries, or zucchini. These muffins can be made in advance and stored for easy grab-and-go snacks. Here is a fun apple-cinnamon recipe that you've gotta try!

Popcorn: Air-popped popcorn is a whole-grain snack that is low in calories and high in fiber. You can have traditional popcorn or do something that ratchets up the health factor like this popcorn made with cauliflower. Either way, avoid adding too much butter or salt. Instead, season it with a sprinkle of nutritional yeast or a dash of cinnamon for a flavorful twist.

Rice Cakes with Toppings: Rice cakes are a versatile snack that can be topped with various healthy ingredients. Spread nut butter and add banana slices or top with avocado and a sprinkle of salt for a savory option.

Hydrating Snacks

Coconut Water: Coconut water is a natural electrolyte drink that can keep kids hydrated during hot summer days. It's a healthier alternative to sugary sports drinks and can be enjoyed on its own or blended into smoothies.

Homemade Popsicles: Homemade popsicles with your favorite fruits make wonderful hydrating cold treats that beat the summertime heat. Try this delicious popsicle recipe!

Fruit-Infused Water: Encourage kids to drink more water by adding slices of fruits like strawberries, lemons, or cucumbers to a pitcher of water. This adds a subtle flavor and makes staying hydrated more appealing.

Smoothies: Blend together a mix of fruits, vegetables, protein powder, and a liquid base like water or almond milk to create refreshing smoothies. Adding spinach or kale can boost the nutritional value without compromising on taste. Try Sunwarrior’s free smoothie ebook for great smoothie ideas!

Tips for Healthy Snacking

Involve Kids in Preparation: Getting kids involved in snack preparation can make them more excited about eating healthy foods. Let them help wash fruits, spread nut butter, or assemble their own kabobs.

Make Snacks Fun: Use cookie cutters to create fun shapes out of fruits and vegetables, or serve snacks in colorful bowls and plates to make them more visually appealing.

Keep Portion Sizes Appropriate: While healthy snacks are beneficial, it's important to keep portion sizes in mind to avoid overeating. Offer small portions and encourage kids to listen to their hunger cues.

Offer Variety: Rotate different types of snacks to keep things interesting and ensure kids get a range of nutrients. Mixing it up can prevent boredom and make healthy eating more enjoyable.

With a little creativity and planning, providing healthy snacks for kids during the summer can be easy and enjoyable. By focusing on fresh fruits and vegetables, dairy-based options, nuts, whole grains, and hydrating snacks, you can ensure your children have the energy and nutrients they need to make the most of their summer activities. These healthy snack ideas are delicious and support your kids’ overall health and well-being, setting them up for a happy and active summer. Try some smoothies today!