During the summer months, kids are constantly on the go, running, swimming, biking, and playing from morning to night. All that activity means they'll be asking for snacks more often. But not all snacks are created equal! Choosing nutritious, energy-boosting options helps kids stay fueled, focused, and feeling good while they soak up the sunshine.
Now is the perfect time to introduce fresh, colorful, and fun snack ideas that kids will actually want to eat. Think beyond the typical chips and cookies, and instead try for whole foods that offer fiber, protein, and healthy fats. These nutrients help stabilize blood sugar levels, curb constant hunger, and give kids the energy they need for hours of play. Here are some simple, nutritious, and satisfying snack ideas to keep your kids energized and happy all summer long with just a little prep and planning.
Energy Bites
No-bake energy bites are a great grab-and-go snack. Combine oats, peanut butter, honey, and mix-ins like mini chocolate chips, chia seeds, or shredded coconut. Roll into small balls and store in the fridge. They're satisfying, sweet, and packed with fiber and protein to keep kids fuller for longer.
Frozen Fruit Pops
Instead of store-bought ice pops loaded with added sugars and food dyes, try blending up your child's favorite fruits, like strawberries, mango, pineapple, or watermelon, and freeze them in molds for a homemade frozen treat.
Bonus Tip: Add Greek yogurt or coconut milk for a creamy texture and extra nutrients. These are perfect for cooling down after outdoor play.
Build-Your-Own Snack Boxes
Create a DIY snack box with a mix of food groups: a protein (cheese cubes, hummus, hard-boiled egg), a whole grain (crackers, mini pita), and a fruit or veggie (grape tomatoes, orange slices, or carrot sticks). Let kids help assemble their boxes, to give them a sense of independence and encourage balanced eating.
Corn and Black Bean Salsa Cups
Mix black beans, corn, chopped tomatoes, and avocado with a squeeze of lime and serve in small cups. Serve with whole-grain chips or cucumber slices for scooping.
Fruit Sushi
Spread nut butter or yogurt on a whole wheat tortilla, add sliced fruits like bananas, strawberries, kiwi, or mango, then roll and slice into bite-sized rounds. For extra fun, sprinkle with coconut or dip in yogurt.
Sweet Potato Chips
Make a healthier crunchy snack by thinly slicing sweet potatoes, lightly tossing them with olive oil and a pinch of salt, then baking until crispy. These homemade chips are delicious, nutrient-packed, and perfect for summer snacking!
Snacking Tip: Try offering snacks between meals, not too close to lunch or dinner, to avoid spoiling appetites. Use snacks as an opportunity to add nutrients that may be missing from meals, like calcium, fiber, or healthy fats.
Smart snacking is about balance, variety, and making nutritious foods appealing to kids. Involving them in the prep process, whether it's picking fruit at the store, assembling snack boxes, or helping blend fruits, can spark curiosity and encourage better choices. With these simple ideas, you'll keep your child fueled for all the fun summer has to offer.
About Food for Salud
Food for Salud is a multi-faceted initiative launched at Nicklaus Children's in 2022 that uses the power of food and nutrition to promote the wellbeing of South Florida children and families. There are many benefits to eating well, from disease prevention to overall health and wellness. Food for Salud supports access to nutritious food and brings healthy eating tips and recipes to kids in local schools and to families at various community events throughout the year.