Quick snacks

School is back in session as of this week for area kids. If your kids are like the kids I know, they come home starving. The recipes I share this week can be made over the weekend and prepackaged into portions you want the kids to eat. Then, the kids can just grab and eat when they get home each day.

It’s important to feed growing brains with the right nutrients for healthy minds and bodies. Food such as nuts, seeds and nut butters make a protein- and zinc-packed snack. Protein contributes to healthy brain growth and the development of long-term memory. Zinc also plays an important role during your child’s younger years, when the brain is growing rapidly. Insufficient amounts of zinc may affect your child’s cognitive development, impairing memory and ability to learn. Mix it up by offering cashews, walnuts, almonds, pecans, sunflower seeds, chia seeds and more.

Berries are packed with beneficial plant compounds called anthocyanins. Scientists have found anthocyanins may benefit brain health in a variety of ways. They may increase blood flow to the brain, provide anti-inflammatory effects, and promote the production of new nerve cells and the expression of certain proteins. This includes brain-derived neurotrophic factor (BDNF), which is involved in learning and memory. Results from a number of studies indicate berry intake positively affects cognitive function in children, according to healthline.com. Blueberries, blackberries and strawberries are also lower in sugar than many fruits and make great choices.

Eggs are one of the most nutritious foods you can eat. Fortunately, kids love eggs. They are loaded with nutrients critical for brain development and cognitive function, including choline, vitamin B12, protein, and selenium. Research suggests dietary patterns that contain eggs and other healthy foods, such as legumes and fruit, are associated with higher IQ scores compared with dietary patterns high in sugary foods like cookies and candy.

Yogurt delivers important probiotics, good bacteria, important for maintaining a healthy gut. Looking for an easy way to pick out a healthy yogurt? Buy plain Greek yogurt, which has zero added sugars plus twice the protein of regular yogurt. Most yogurt that’s flavored has added sugar. Although some new products are flavored with just fruit, plain is always a safe bet. You can always flavor with fresh fruit as you serve it to the kids or even turn it into a parfait.

While healthier snacks are good, activity is also super important for healthy kids. At least 30 minutes a day is highly recommended, but 60 minutes or more will do even more for keeping kids healthy. This can be done as a family too. Take a walk or hike together or play basketball or soccer. Get bikes and go for rides as a family. The more activity the kids see YOU do, the more they will want to do.

Limit screen time too, regardless of the electronic. For me growing up, video games were restricted to the weekends and then only for a little while. Nowadays, kids sit at the computer at school either doing their work or writing papers or researching. Then, they come home and get more screen time whether with the TV or a phone or tablet or laptop, etc. Keep the computer, tablet time at home to a minimum if at all possible, no more than 1 hour. Tell them they to choose either computer or video game or TV time. Don’t let them do an hour of each. If you do, they will have no time for physical activities.

This week’s recipes are easily adjustable and customizable to your own tastes. Swap out what you don’t like with something you do. While these recipes don’t take much time to prepare (except for the Chex mix), they do need to set up after they are made so be prepared to have to wait to eat. But these are healthier snacks you can have the kids help you make. Storing these things in the fridge will keep them fresh longer, but feel free to put in the freezer if you think your kids will take too long to eat them. Make your grocery list and meet me in the kitchen for easy snacks the kids can eat on all week.