Nutritionist shares 6 smart snacking swaps to keep kids energised through the day

To combat this, health educator and nutritionist Bipasa Giri advocates for mindful snacking. By making a few smart swaps, parents can help their kids stay energised and focused throughout the day, the nutrition expert tells Health Shots:

6 snacks to keep kids energised all day

Let’s explore six easy and nutritious alternatives to unhealthy snacks:

Fruit with nut butter instead of candy bars

• Nutrient-rich fuel: Apples are high in fibre and vitamin C, while nut butter packs protein and healthy fats.
• Sustained energy: This combination helps to maintain steady energy levels and prevents the sharp sugar crashes that often come from indulging in candy bars.
• How to make it: Slice an apple and spread a thin layer of almond or peanut butter on it. If your school is nut-free, try sunflower seed butter or pumpkin seed butter for a delicious twist!

2. Peanut salad instead of potato chips

• Packed with nutrition: Peanuts are rich in protein, iron, and healthy fats, while the veggies add vitamins and minerals.
• Crunchy and satisfying: A homemade peanut salad offers a satisfying crunch that rivals the crunch of potato chips, but with far more benefits.
• How to make it: Mix chopped cucumbers, carrots, tomatoes, and onions with roasted peanuts for a crunchy snack that keeps hunger at bay and keeps kids full for longer.

3. Beetroot smoothie instead of sugary drinks

• Whole food goodness: Store-bought smoothies can be high in sugar. Still, a homemade beetroot smoothie is brimming with vitamins and minerals.
• Nutrient booster: Beetroot supports eye health and is an excellent source of iron.
• How to make it: Blend chopped beetroot with milk (or a plant-based alternative) and a spoonful of peanut butter for a delightful and energising drink.

4. Roasted chickpeas instead of fried snacks

• High in protein and fibre: Chickpeas provide slow-digesting carbohydrates, keeping energy levels stable without the empty calories found in fried snacks.
• Flavorful crunch: They can be seasoned to taste, providing a satisfying crunchy snack without the guilt.
• How to make it: Toss cooked chickpeas with olive oil and your choice of spices (such as paprika or garlic powder), then roast until crispy. This snack offers a delightful crunch and long-lasting energy.

5. Walnuts with dark chocolate instead of sugary treats

• Sweetness: While candy can spike energy quickly, walnuts combined with a small piece of dark chocolate deliver healthy fats and antioxidants, with a touch of sweetness.
• Boost your mood with this snack: not only does it boost your mood, but it also supports brain health and enhances bone strength.
• How to make it: Grab a handful of walnuts and pair them with a square of dark chocolate for a satisfying treat that’s both delicious and beneficial for growing minds.

6. Cottage cheese with fruit instead of snack bars

• Protein-packed: Cottage cheese is a fantastic source of protein and calcium. When combined with seasonal fruits, it becomes a delicious, nutritious snack.
• Limit added sugars: Unlike many snack bars, this option is low in added sugars and crafted with real ingredients.
• How to make it: Pair cottage cheese with a selection of seasonal fruits, such as berries, melon, or even chopped cucumbers, to create a refreshing and balanced snack.

How to build a smart snack routine

To help your kids get the most out of their snacks, consistency is key.

• Snack times: Establish regular mid-morning and afternoon snack times to keep kids focused and energetic.
• Prepping ahead: Involve children in preparing snacks the night before to make healthy choices readily available when hunger strikes.
• Involve kids: Allow kids to partake in the magic of snack-making by layering yoghurt for parfaits, or choose between carrot and cucumber sticks. This fosters healthy habits early on.