9 healthy snacks to keep your child active

Carbohydrates for Snacks ideas for kids

Whole grain and whole wheat are much better choices than white and refined bread. Wholegrain carbohydrates burn slowly in the body giving your child energy evenly distributed throughout the day. They are rich in fiber and B Vitamins, folate, and minerals such as zinc, iron, and magnesium. These benefits help your child’s muscle and brain development, keeping them aware and alert. There are many options for whole grains, and most supermarkets in the UAE have these products. Some examples are wholegrain bread, biscuits or crackers, pasta, popcorn, quinoa, brown rice, and whole-wheat cereal.

Read more about what to eat at match day 

As school starts the routine of packing bags, gathering stationery supplies, and buying new uniforms, there are always questions about what snacks to pack in a child’s lunch box. Snacks need to be brain food that gives your child vitamins and minerals. However, another important aspect is sustaining energy levels throughout the learning day and during sports training and events. Often we get caught up in what is healthy and forget that some healthy foods are easily and quickly digested in a child’s metabolism, leading to hunger and lower energy levels. Here are some important food groups that children need to maintain their stamina throughout the day, especially before, during, and after sporting events.

Proteins for Snacks ideas for kids

Proteins are essential in developing the child’s body as they give children an important building block for bones, muscles, cartilage, skin, and blood. During sports and activities, protein helps the body to repair and build tissues preventing injury and recovering quickly. Processed meats such as luncheon meats, processed sausages, chicken nuggets, and flavored milk have poor-quality nutrients and are often high in salt, additives, and preservatives. Some good examples of proteins are fresh chicken, meat, fish, eggs, whole-fat milk, soy milk, cheese, and yogurt. Read more about healthy breakfasts for kids. 

Vitamins and Minerals for Snacks ideas for kids

Found in all foods mentioned above and includes fresh foods such as fruit, vegetable, and legumes. These essential nutrients provide many roles in your child’s growth and health, from strengthening bones to healing wounds, strengthening the immune system, repairing and growing cellular tissue, and, most importantly, converting food into energy. Some fruits, vegetables, and legumes burn slowly in the body and help keep children’s energy levels up during sports training and games. Some good examples are bananas, avocados, custard apples, and citrus fruits such as oranges, mandarins, grapefruit, berries, grapes, sweet potato, carrots, cucumber, celery, almonds, and nuts.

To help with some quick snack ideas, here are nine healthy snacks full of nutrients that will give extended energy to your child that is great before sports, during school, and after spots.

Here is a list of websites that you can find more ideas

https://www.thespruce.com/ideas-for-kids-lunches-at-home-or-school-3129392

http://www.foodnetwork.com/healthy/photos/5-healthy-lunches-for-kids

http://www.goodhousekeeping.com/food-recipes/healthy/g4081/healthy-sandwiches/

http://www.modernhoney.com/back-to-school-kids-lunch-ideas/

http://www.onecrazyhouse.com/100-school-lunches-ideas-kids-will-eat/