Healthy Snacks for Kids (and Adults). We Call them “Mini-Meals”

Salus • January 20, 2020

It seems all I hear from my twins is, “Can I have a snack?” If you’re like me, it’s good to have healthy grab-and-go foods on hand that both kids and adults like to eat.

Surprise, many of these healthy snacks are like mini-meals.

Hangry Bring Out The Crazies in Your Kids?

Does hunger ever bring out the crazies in your kids? I’m sure we all just agree that it’s not just in kids… I get hangry if I don’t eat, too!

Hangry – have you ever heard of it? You know, that special level of uncontrollable emotion that is literally brought on by something as minor as our kids chewing with their mouths open.

Time Your Meals and Mini-Meals Right

Remember to eat a meal/mini-meal in 1-2 hours before training/competition and then again 1-2 hours after training/competition. For training that lasts longer than an hour, it’s a good idea to sneak in some carbs (apple gogo squeeze are perfect to-go option or some coconut water will do the trick) to keep energy high.

30 Healthy Snacks for Kids (and Adults). We Call them Mini-Meals

Let’s dig in!

  1. Nuts and dried cherries/raisins/mango
  2. Layered plain organic Greek yogurt, homemade granola (or Steves Paleo), strawberries
  3. Apple slices & nut butter (no sugar added)
  4. Frozen banana dipped in nut butter
  5. Clementine and hard boiled egg
  6. Applesauce (no added sugar squeezies are super handy to have mid-training) and nitrate free turkey slices
  7. Sweet Potato “toast” with sliced avocado, nut butter or coconut butter!
  8. Baked potato, ground turkey, salsa
  9. Hummus and carrots or other crudité
  10. Ezekiel toast with nut butter and banana
  11. Air popped popcorn with coconut oil
  12. Ezekiel toast or plantain chips with mashed hardboiled egg & avocado
  13. Tomato and organic cottage cheese
  14. Smoothie made with frozen berries, plain yogurt, nut milk, egg whites
  15. Tuna fish with plantain chips made with coconut oil
  16. Tossed salad with grilled chicken and olive oil
  17. Avocado spread on ezekiel bread
  18. Organic turkey jerky (no sugar), fruit
  19. All fruit popsicle (make your own – just blend up any fruit and freeze it!)
  20. Chicken salad made with Primal mayo and green grapes or other in-season fruit
  21. Oatmeal and berries, add vega protein
  22. Scrambled eggs and fruit
  23. To-go bars like a RX bar , Lara bar, EPIC bar, Jones bar, Pressed By Kind Bars
  24. Homemade trail mix (nuts, dried fruit, unsweetened coconut flakes)
  25. Birch benders pancakes with nut butter
  26. Black olives and diced chicken and strawberries
  27. Coconut yogurt. Try this really easy recipe that requires no added sugar.
  28. Roasted seaweed made with olive oil (this is one of my son’s favorites) with leftover grilled chicken strips and coconut water
  29. “Kale chips” (make your own by baking in the oven approx 15 min at oven at 325F), misto spray with olive oil
  30. Nitrate-free deli meat and avocado wrapped in lettuce, fruit

Have more go-to healthy mini-meals for kids? Please share!  I’d love to hear from you.

 

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