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20 Delicious And Healthy Snacks For Kids

20 Delicious And Healthy Snacks For Kids

Finding healthy snacks for kids that they will actually eat can be a huge pain. The good news is that there are plenty of foods you can use to tempt them without rotting their teeth. In fact, they’re sure to love them! Just never tell them that these snacks are good for them, we all know how kids react to that…

    1. Peanut Butter and Jelly Popsicles

      Recipe Source

      This is the perfect combination of a beloved classic and a summertime snack. Considering that Australia can be compared to the surface of the sun at the moment, I’ll be trying these myself. As an added bonus, there’s no bread, so there’s less carbs!

      2. Sweet Potato Fries


        Recipe Source

        Sweet potato fries are much healthier than the regular potato variety. Just make sure they’re baked and not fried.

        3. Light Beef Tacos

          Recipe Source

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          The lean beef and low fat corn tortillas make this snack a healthy snack for kiddos.

          I have to disagree with Martha on the guacamole, though. Guacamole is a perfectly healthy addition, particularly if it’s home made. Avocados contain good fat that’s beneficial for young and old bodies alike.

          4. Home made ice cream

            Recipe Source

            Do you want to give the kids a treat and not worry about the sugar content? Make your own ice cream! You get to control the ingredients, as well as the amount of sweetness that goes into it. The above ‘honey macadamia gelati’ is just one of the many delicious home made recipes. I also recommend avocado ice cream with fresh strawberry coulis. It’s healthy and insanely delicious, trust me! The great news is that many of these recipes don’t even require an ice cream maker!

            5. Home made popsicles

              Recipe Source

              This is the same as above, but without the dairy. If you’re in a hurry, simply blend a small amount of juice and water with the fruit of your choice and freeze them in popsicle molds. Voila!

              6. Smoothies

                Recipe Source

                This is a fantastically healthy alternative to milkshakes! I’d also recommend sneaking in some undetectable vegetables, like avocado or spinach.

                7. Carrots with Peanut Dipping Sauce

                  This simple and crunchy snack proves that you can win friends with salad.

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                  8. Apple Pie Popcorn

                    Recipe Source

                    Apple pie and popcorn, together at last! Also, this snack is low on sugar and sodium!

                    9. Mini Turkey Burgers

                      Recipe Source

                      Just because McDonald’s is bad for your kids doesn’t mean that all burgers must be. These delicious mini turkey burgers make both a healthy and fun snack that children actually want to eat.

                      10. Healthy Strawberries and ‘Cream’

                        No recipe required for this easy snack. Simply dip fresh strawberries into vanilla yogurt. It’s a delicious treat!

                        11. Baked Zucchini Fries

                          Recipe Source

                          Who said fries couldn’t be green and healthy?

                          12. Cucumber Boats

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                            Recipe Source

                            Not only are these super fun and healthy, they’re also a mild and fantastic gateway food into the world of curries.

                            13. Baked Onion Rings

                              Recipe Source

                              This is most definitely the one ring to rule them all. Plus, there’s no oil!

                              14. Paleo Pumpkin Cake Pops

                                Recipe Source

                                These cake pops may be gluten-free, grain-free, and dairy-free, but they’re certainly not free of tastiness!

                                15. Apple Chips

                                  Recipe Source

                                  A fruity snack that will be the apple of your kids’ eyes.

                                  16. Chicken Tenders with Creamy Honey Mustard

                                    Recipe Source

                                    Do  you want to go even healthier with this recipe? Skip the bread crumbs and serve grilled chicken instead.

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                                    17. Cheesy Cauliflower Boats


                                      Recipe Source

                                      I know, another boat shaped snack. My solution is to make both and declare a vegetable war. Also, these looks so delicious and fun–a perfect incentive for kids.

                                      18. Monster Sandwiches

                                        Recipe Source

                                        Why have boring old sandwiches when you can have monsters? Ham and cheese has never been more fun. I recommend using multigrain and wholemeal bread to make this a healthy snack for kids.

                                        19. Watermelon Pops

                                          Recipe Source

                                          Jazz up boring old fruit by turning them into health lollipops! If it’s a particularly hot day, freeze those bad boys down beforehand.

                                          20. Grilled Zucchini Pizza Slices

                                            Recipe Source

                                            This has all the fun of pizza without all of the bread! Everyone knows that the toppings are the best part!

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                                            Tegan Jones

                                            Commercial editor for global publications Gizmodo, Kotaku, Lifehacker & Business Insider.

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                                            Last Updated on February 21, 2019

                                            Top 9 Foods for Incredible Brian Health And Brain Power

                                            Top 9 Foods for Incredible Brian Health And Brain Power

                                            Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

                                            If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

                                            When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

                                            In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

                                            1. Salmon

                                            Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

                                            It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

                                            Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

                                            Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

                                            Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

                                            Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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                                            2. Blueberries

                                            Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

                                            Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

                                            Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

                                            Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

                                            Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

                                            3. Turmeric

                                            Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

                                            Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

                                            Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

                                            Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

                                            Curcumin has also been shown to:

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                                            • Increase blood flow to the brain.[6]
                                            • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
                                            • Increase DHA availability and synthesis in the brain.[8]
                                            • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

                                            4. Coffee

                                            Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

                                            Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

                                            Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

                                            Coffee can also:

                                            • Improve alertness and concentration.[10]
                                            • Help with neurodegenerative disorders like Parkinson’s disease.[11]
                                            • Reduce your risk of depression.[12]
                                            • Improve your memory.
                                            • Provide short-term boost in athletic performance.[13]

                                            5. Broccoli

                                            What was your least favorite food as a kid growing up?

                                            Most likely, broccoli was your answer.

                                            Broccoli may not have been your top choice, but it might be the top choice for your brain.

                                            Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

                                            Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

                                            6. Bone broth

                                            Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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                                            Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

                                            Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

                                            Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

                                            Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

                                            With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

                                            Look for high quality, organic bone broth for the best results.

                                            7. Walnuts

                                            Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

                                            Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

                                            Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

                                            Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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                                            8. Eggs

                                            For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

                                            Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

                                            Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

                                            9. Dark chocolate

                                            You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

                                            Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

                                            Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

                                            Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

                                            Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

                                            Conclusion

                                            Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

                                            In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

                                            If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

                                            More Resources About Boosting Brain Power

                                            Featured photo credit: Unsplash via unsplash.com

                                            Reference

                                            [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
                                            [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
                                            [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
                                            [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
                                            [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
                                            [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
                                            [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
                                            [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
                                            [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
                                            [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
                                            [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
                                            [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
                                            [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
                                            [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
                                            [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
                                            [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
                                            [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
                                            [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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