Sugar-Free Snacks for Kids
Keeping your kids on a healthy diet can be difficult. They have an innate ability to sniff out anything that isn’t quite right and will always push back on foods they don’t like, even if it’s good for them. To make things more challenging, kids are often happy to point out the slightest grammatical error in their response as well. Even the most diligent parents find themselves saying “no snacks” at some point throughout the day, whether it’s because of their schedule or a response to an overly generous snack basket from another adult. Sugar-free snacks are not just a great way to keep your child from having a sugar crash later; they also help ensure that your child is receiving important nutrients without excess sugar.
1. Bananas
Bananas are a great source of nutrients for kids and adults alike. They are loaded with potassium, which is important for muscle health, nerve function, and blood pressure regulation. Bananas are also a good source of magnesium, a mineral many people don’t get enough of. Magnesium is important for many biochemical reactions in the body, including the breakdown of vitamins and minerals needed for energy production. When choosing bananas, look for ones that are not too green, but not too ripe either. Avoid any that are bruised and make sure to store them in a dark place to prevent them from going bad too quickly. You can also freeze bananas, peeled or unpeeled. This makes them a great source of nourishment when you need a quick snack or smoothie ingredient.
2. Greek Yogurt
Greek yogurt is very popular these days and with good reason! It is thicker and creamier than regular yogurt and has a great source of protein. Greek yogurt also comes in a wide array of flavors that are great for a quick snack or even a dessert. Keep in mind that Greek yogurt has a higher amount of sugar than regular yogurt, so be sure to check the nutrition facts before you buy. Kids love the various flavors and it’s a great source of protein to keep their bodies fueled for the rest of their activities. Yogurt contains probiotics, which are beneficial bacteria that help improve digestion and can even help regulate allergies. It’s also a good option for people with dairy allergies. Substitute the flavored yogurts for plain and add fresh berries or other fruit on top for a quick snack or dessert. Plain yogurt with fresh fruit provides a great source of protein and carbohydrates that will help kids stay full for longer.
3. Cheese Stick
Cheese is a great source of calcium and protein, making it a great snack for kids of all ages. Cheese is also relatively easy to find in sugar-free varieties, making it a great option for those wishing to avoid added sugar. Most cheese sticks come in single-serve portions, making them easy to grab on the go or to place in a lunch bag. Like all cheese, it contains casein and sodium, so you should limit your child’s intake to one or two pieces per day. Casein is a protein found in milk, including cheese made with milk. The small amounts of casein found in cheese do not have enough of an impact on the human body to be considered dangerous or toxic, but it can cause some issues in those with allergies. The casein found in cheese can cause allergic reactions in those with milk allergies, but it can even cause issues for those without allergies.
4. Edamame
Edamame is a popular snack in Asian cuisine and it’s also a great way to get protein and fiber into your kids’ diets. Edamame is soybeans that are harvested when they are green, before reaching maturity. Edamame is a great source of protein, fiber, and vitamins B and C. It also contains nitrates, which have been shown to help lower blood pressure and increase blood flow in those with poor blood flow. Edamame can be eaten as a snack with no prep or added ingredients. It is easy to find in the frozen section at most grocery stores. Simply microwave or steam edamame to soften and make it easier to eat. Edamame is an easy and healthy snack for kids, but it is important to note that it does contain some carbohydrates. Make sure your child’s diet is adequate in carbohydrates, but not too high so that they develop issues with blood sugar.
5. Sugar-free Dark Chocolate
Dark chocolate is a great source of antioxidants, which have been shown to have many health benefits, including helping to prevent heart disease. Dark chocolate is also a good source of magnesium and iron, which are important minerals for growing bodies. Avoid milk chocolate, which contains added sugar and is often higher in calories than dark chocolate. Look for dark chocolate with a higher cocoa content and less sugar. The lower sugar content will make the chocolate less sweet and still provide all of the heart-healthy benefits. Chop up the chocolate, mix it with other dried fruits like cranberries or raisins, and you have a great sugar-free snack that can easily be packed in a school lunchbox or snack bag.
6. Whole Grain Crackers or Wraps
Whole grain crackers and wraps are a great source of fiber and carbohydrates. They are also easy to find in many varieties and flavors and can help round out a meal or snack. Make sure to check the nutrition facts and ingredients list to find the lowest amount of sugar possible. Many crackers contain added sugars or other sweeteners, so you may want to avoid those or look for a plain variety. Whole grain wraps are a great way to “sandwich” any protein your child likes, like peanut butter or cheese. Wrap up some fresh fruit or veggies and you have a great snack or lunch that provides both protein and carbohydrates.
7. Dried fruit and nut bites
Dried fruit and nut bites are a great on-the-go snack that provides both carbohydrates and protein. These bites are also a great source of fiber, vitamins, and minerals. Dried fruits have a long shelf life and can be found in most grocery stores. You can also make your own dried fruit bites, either with the variety you like most or with a combination of fruits and nuts. Add some chocolate chips to dried fruit and you have a great dessert or snack. Dried fruit is also a good source of iron for growing bodies, which can be difficult for young kids to obtain. Dried fruit is also an easy snack to pack for school or travel, as it doesn’t spoil easily.
8. Baked goods: cookies, muffins, and more!
Baked goods like cookies, muffins, and cakes are often high in fat and sugar, but there are low-sugar and sugar-free varieties of each. While these are definitely not healthy food, they can be a good occasional treat. Be sure to read the nutrition facts and ingredients list to get the most accurate information on each item. Cookies and cakes can be easily broken into smaller portions. Cookies can also be dipped in melted chocolate with chopped nuts or other toppings to make them more interesting. Sugar-free baked goods are often made with artificial sweeteners and chemical agents. They contain less sugar than the original version, but they are not a healthy choice. Baked goods are best used as a treat or reward for good behavior or completed tasks, not a daily snack.