Healthy Snacks and Juice Options for Kids

Eating a mix of healthy foods is super-important for growing kids! It helps you stay strong, not get sick too often, and feel awake and energized. Good food gives you the vitamins and nutrients your body needs to grow. And eating healthy now can help you build good habits and make smart food choices as you get older. With so many snacks and drinks around, it can be tricky to pick the right ones, but nutritious foods are always the best choice.

Childhood Nutrition Facts

A well-balanced diet contains vegetables, fruits, proteins, grains, and dairy products. When you eat all of these things, your body gets the fuel it needs to grow healthy and strong.

• Healthy eating can help you maintain a healthy body weight and reduce your risk of developing diseases such as high blood pressure and diabetes.
• Milk has lots of calcium, which is good for your bones and teeth.
• Sports drinks and juices can be bad for you if you drink too much of them.
• Vegetables are rich in vitamins, fiber, and antioxidants.
• Processed foods are not as healthy as whole foods. They often remove nutrients like fiber and add harmful ingredients like sugar and preservatives.

Healthy Snacks and Juice Ideas and Resources

• Applesauce: Applesauce is great for your health and contains antioxidants that help reduce your risk of diabetes, cancer, and heart disease.
• Yogurt: This is a great dairy snack that is filled with protein and calcium.
• Smoothie: Smoothies can be made with fruits and vegetables that have lots of health benefits. Just be sure not to use yogurt that's high in sugar.
• Popcorn: Not only is popcorn a fun snack, but it's also healthy. Popcorn has a high fiber content, is low in calories, and is a good source of antioxidants.
• Cereal: Cereal can be a well-balanced, fiber-rich snack and a great start to your day, as long as you pick a variety that's low in sugar and packed with whole grains.
• Carrots: Carrots promote healthy vision and have lots of beta carotene, a nutrient your body needs.
• Watermelon: Eating watermelon on a regular basis helps you get enough vitamin C and vitamin A.
• Popsicles: Fruit pops are a refreshing summer snack that can also be healthy, as long as you make them with real fruit juice.
• Whole-Grain Fruit Bars: Homemade whole-grain fruit bars are delicious, nutritious, and fun to make at home.
• Frozen Yogurt: Frozen yogurt is a healthier alternative to ice cream. It is high in calcium and protein and supports your immune system.
• Trail Mix: Trail mix is a healthy, convenient snack that you can make with dried fruits, nuts, and seeds.
• Olives: Olives contain healthy fat and vitamin E.
• Cheese: Low-fat cheeses are a good source of calcium and protein.
• Sweet Potato Fries: Sweet potato fries are a tasty snack and a healthier alternative to regular french fries.
• Avocado Tuna Salad and Crackers: Avocados and tuna both contain healthy fats that help support developing brains.
• Crispy Chickpea Snack: Crispy chickpeas are a healthier alternative to chips. They are high in protein and fiber and are easy to prepare.
• Celery: Celery is a low-calorie food that contains vitamins K, A, and C.
• Oatmeal Snack Bars: These energy snack bars make a perfect midday snack for kids of all ages.
• Hummus and Veggies: Hummus is a guilt-free snack that is packed with protein.
• Avocado Toast: Avocado toast is good for breakfast, lunch, or a snack, and it contains healthy fat as well as fiber and protein.
• Orange Juice: Orange juice is a great source of vitamin C and can also help you get enough potassium in your diet.
• Water: Drinking plenty of water helps you to stay alert, focused, and productive throughout your day.
• Sparkling Water: Sparkling water is just as hydrating as regular water. If you have a craving for soda, reaching for a bottle of sparkling water is a smarter choice.
• Banana Bread: Banana bread is a great afternoon snack that is high in potassium. Just make sure to choose a recipe that isn't too high in fat or sugar.
• Peaches: Peaches are rich in antioxidants and packed with vitamins and minerals.