Snacking habits formed during tween years can set the stage for lifelong preferences and nutrition patterns. Encouraging tweens to have a variety of healthy snacks can help them get the nutrients they need for growth and development and support good eating habits.
Veggie Sticks With Hummus
Veggie sticks with hummus provide tweens with a fulfilling crunch and an abundance of necessary nutrients. This snack contains vitamins, fiber, and protein, which help maintain consistent energy levels and enhance physical and cognitive growth.
Apple Slices With Nut Butter
Sliced apples and nut butter make for a delicious and satisfying nutrient-rich snack. Apples provide essential vitamins and minerals, while nut butter adds healthy fats and protein. Opt for a healthier option for natural nut butter without added sugars or preservatives.
Greek Yogurt With Berries
Greek yogurt is an excellent calcium source for strong bones and teeth. Pairing it with antioxidant-rich berries adds a sweet and flavorful twist to this snack while providing additional vitamins and minerals. Consider topping the yogurt with chopped nuts for added protein and healthy fats.
Mozzarella and Cherry Tomato Skewers
Mozzarella and cherry tomato skewers are fun to eat and deliver a nutritious punch. It offers a valuable source of calcium and protein, which are vital for growing tweens. Cherry tomatoes contain vitamin C and lycopene, supporting immune and skin health.
Deviled Eggs
Deviled eggs are a tasty and nutritious snack for kids of all ages. Eggs provide an excellent source of protein while also providing choline and vitamin B12. To make them even more nutrient-dense, use avocado instead of mayonnaise for the filling.
Whole Grain Crackers With Cheese
Whole-grain crackers are a great source of fiber, while cheese provides essential calcium and protein. Spread a layer of cheese on the crackers and add a fresh tomato or cucumber slice on top for extra flavor and added nutrients.
Avocado Toast
Avocados are versatile and nutritious fruits that contain healthy fats, fiber, and essential vitamins and minerals. They offer various health benefits, from promoting heart health to supporting brain function. Swap out traditional bread for whole-grain options to boost the nutritional value.
Smoothie Bowl
Smoothie bowls are a delicious and nutritious treat. Blend frozen fruits like bananas, berries, and mangoes for a luscious base. Add fresh spinach or kale for extra vitamins. Top with nuts, seeds, and granola for crunch, protein, and healthy fats.
Popcorn
A staple at movie nights, popcorn can also be a great snack choice for tweens when prepared without extra oil, butter, or salt. This whole-grain treat offers fiber and minerals like iron, magnesium, and zinc. Experiment with different toppings like nutritional yeast or herbs for added flavor.
Roasted Chickpeas
Roasted chickpeas are a tasty alternative to chips and offer more nutritional value. They are high in fiber, protein, and essential vitamins and minerals like iron, potassium, and magnesium. Choose a low-sodium seasoning or make your own for a healthier snack option.
Homemade Granola Bars
Making homemade granola bars allows you to control the ingredients and ensure a nutritious snack. To make delicious and healthy granola bars, use whole-grain oats, nuts, seeds, dried fruits, and natural sweeteners. They are perfect for on-the-go snacking or as a mid-day pick-me-up.
Baked Sweet Potato Chips
Baked sweet potato chips are a tasty and healthy alternative to traditional potato chips. Sweet potatoes are rich in vitamins A and C, fiber, and potassium. Slice them thinly, season with herbs and spices, and bake until crispy for a satisfying snack.
Edamame
Edamame is a vibrant green soybean packed with protein, fiber, and essential vitamins and minerals, including iron, calcium, and folate. Choose boiled or steamed edamame, lightly seasoned with a sprinkle of sea salt, for a delightful and nourishing treat.
Banana Oatmeal Muffins
Banana oatmeal muffins are a delicious and nutritious snack that kids can also help make. Bananas provide potassium and fiber, while oats offer complex carbohydrates for sustained energy. Add nuts or seeds for additional protein and healthy fats.
Trail Mix
Trail mix is a classic snack that can be made with various nutrient-rich ingredients like dried fruits, nuts, seeds, and whole-grain cereals. It offers balanced carbs, protein, and healthy fats for sustained energy. Make your trail mix to control added sugars and unhealthy fats.
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