Joybynature.com Team


Kids who are in their growing years need extra energy and nutrients so that they can effectively use their energy to work and play. It is essential for growing up kids to eat a healthy and a balanced diet. However, when it comes to snacking, most kids and parents forget what is healthy and tend to consume junk food. Junk food though tasty has a lot of oil and carbohydrates that in the long run have adverse health effects on the functioning of the body. Studies have proved that consumption of junk food leads to obesity, depression and several other health disorders among growing up children. To ensure that the children remain free from any type of health disorder, it is essential to inculcate in them the habit of healthy snacking.

Healthy Snacks for Growing Up Children

Snacks for growing up children must include the essential nutrients like vitamins, minerals and proteins as these ensure healthy overall development of the children. A few healthy snacks options for growing up children are:

  • Whole Grain Cereal: Whole grain cereal with milk and the children’s favourite flavour is a great snack for any time of the day. It provides the children with calcium, vitamins, minerals and fiber. Fiber helps to promote the digestive health of the children and keeps them satiated for longer time periods. Calcium ensures healthy bones while vitamins and minerals provide that extra energy that growing up kids need to work and play.

  • Strawberries: Strawberries with their unique flavor can be given as a snack to children. It is full of Vitamin C and proteins that help the children to stay active and full of energy the while day.
  • Yogurt: Calcium rich and low fat yogurt can make a healthy snack at any time of the day. It provides the kids with enough nutrients to stay active the whole day. Calcium ensures the healthy development of bones and teeth. Children can be given flavored yogurt as well.
  • Quesadillas with salsa: Quesadillas are a healthy snack for kids as these provide the children with a lot of proteins and calcium. These can be topped with cheese as well to add to their nutritional value. Salsa made with corn, beans and tomatoes adds to the health value of the snack. Corns provide the required foliates to the body while tomatoes provide the body with lycopene. Beans are a rich source of fiber. Together, these compounds ensure that the children get enough nutrients to keep their immune system strong and body free from diseases.
  • Eggs: Eggs provide the children with proteins that are essential for the overall and healthy development of the kids. In addition, it is the only food which contains naturally occurring Vitamin D essential for the bone development of children. Eggs can be given to growing up kids in any form; scrambled, hard boiled etc.
  • Hummus: Hummus made from chickpeas is a great dip for children. They can have it with almost anything during their snack time. Rich in folates, Vitamin B6 and iron, hummus provides all the nutrients essential for the children to stay active and full of energy. The consumption of hummus also ensures proper blood circulation in the body.
  • Low fat ham: Low fat ham is a rich source of proteins that the children need for a healthy overall development. Low fat ham is also an immunity booster and helps to protect the kids from infections and diseases.
  • Raisins: Raisins in any form are great and healthy snacks for kids. These are rich in fiber, potassium and vitamins. The consumption of raisins helps in developing a strong immune system, improves the functioning of the brain and in developing strong and healthy bones and tissues.

  • Popcorn: Popcorn, flavored or plain is an all-time favorite snack of growing up kids. Apart from being a yummy snack, it is also very healthy for the kids. Popcorn provides whole grains, fibers and antioxidants to the body. These nutrients together make the immune system stronger, promote healthy overall growth and development and ensure that the body stays protected from health disorders.
  • Nuts: A handful of nuts like almonds, cashews or walnuts provide the children with a lot of proteins and healthy fats. These ensure healthy development and improved brain functioning of children while providing them high energy levels.


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