Healthy Summertime Snacks for Kids (and Adults!)
Summer is upon us. That means kids will be home. And hungry! While chips or sweets may be the easy go-to snack, they are certainly not the healthiest. At Performance Inspired, we care about you and your family’s health. What you feed your kids sets the stage for how they will eat as adults. And what you eat serves as a model for how they will eat.
If you eat healthy foods, there is a better chance that they will. And if you only have healthy foods in the house, they will learn to love what is good for their bodies rather than processed foods or foods laden with sugars. So as you think about what to stock your fridge and pantry with this summer, take a look at 12 of our favorite foods and add them to your grocery list.
- Celery/carrots/apples and nut butter
Celery is low in calories, high in fiber, and has vitamins K, A, and C. Carrots have vitamins A, K, C, and potassium and fiber. Apples are high in fiber and antioxidants. Choose the organic kind so you don’t eat pesticide residue. Plus, organic vegetables and fruits just taste better. Serve with a bowl of almond or peanut butter, which offers protein and healthy fats. Together, they make a great midafternoon snack!
- Watermelon
Watermelon is the perfect snack for a hot summer day, as its high water content is a good way to stay hydrated. Plus, it has vitamin C and small amounts of vitamin A, potassium, and magnesium.
- Mangoes
Mangoes are delicious and have a wonderful sweet flavor that kids and adults crave. They contain vitamin C, B6, and small amounts of several other essential vitamins and minerals.
- Avocado toast
Avocados contain healthy fats and have lots of vitamins, including K, C, and E, and avocado toast is really easy to make. You can put as much or as little into the mashed avocado as you would like. Simply toast some whole-grain bread, mash up an avocado with a bit of garlic salt, and spread on top. Or you could add some onions, lemon or lime juice, or a bit of salt to the avocado mixture. You can even add a sunny side up egg on top.
- Mandarin oranges
Have a sweet tooth? Simply peel a handful of these tiny oranges, put them in a bowl, and enjoy. They contain a quarter of the daily recommended amount of vitamin C, plus other essential minerals.
- Fruit smoothies
Smoothies are super easy to make! And you can vary the ingredients based on the tastes of everyone in your house. Start with some apple or orange juice, then add your choice of frozen fruit, and blend together. Adults can add some PI protein powder. We offer various kinds and flavors, including a milk-free plant-based powder. Choose from strawberry, blueberry, chocolate, vanilla, and more!
- Hard-boiled eggs
These are great snacks full of protein and easy to make in bulk, so you can grab them for a quick snack. Boil a dozen at a time and store in the fridge for an easy snack full of protein and B vitamins.
- Cheese/nut butter and whole-grain crackers
Make sandwiches with nut butter or cheese on crackers or simply top one cracker with whichever you choose and enjoy. These are filling and packed with protein.
- Homemade plantain chips
When I was a kid, a company called Charles Chips would deliver big tubs of chips to homes. But sometimes it also had plantain chips (plantains are similar to bananas and are high in potassium and vitamin C). Our delivery man knew we especially loved those. Years later, when I had kids, I thought about these and decided to try making my own. I found that it was really easy! To make, peel the plantain, then slice it into pieces (about 1/8 thick), line on parchment paper on a cookie pan, coat with olive oil or avocado oil, sprinkle with salt, and bake at 375 until crispy.
- Kale chips
Kale contains antioxidants and vitamins A, B6, C, K, fiber, folate, and more. Making chips from this healthy green is incredibly easy and results in a tasty snack. Simply empty a bag of kale on a cookie pan, add olive or avocado oil and salt, stir to coat all the pieces of kale, and bake at 400 until crispy, stirring once or twice as they cook.
- Make your own trail mix
Making your own trail mix is fun, and you can add a bit of sweetness to it with some chocolate chips or carob chips and not detract too much from the healthy aspect of the snack. Ingredients you can mix include almonds, peanuts, cashews, Brazil nuts, walnuts, pecans, dried cranberries or other dried fruits, coconut, raisins, sunflower or pumpkin seeds, or even the plantain chips you now know how to make.
12. PI protein cookies and bars
These snacks are for the adults! Both the cookies and bars are great go-to snacks that contain clean and healthy ingredients and that will keep you from reaching for a candy bar or something out of a vending machine when you get hungry in the afternoons or after a workout. Keep them in your desk drawer or in your gym bag. The cookies come in peanut butter and chocolate chip flavors, and the bars come in peanut butter, chocolate, and birthday cake flavors. All are delicious!
This summer, expand your palate a bit, learn some new recipes, and treat your body well by feeding it nutritious foods. We promise that you and your family will love our suggestions!
