5 Healthy Summer Fruit and Veggie Snacks for Kids

A Healthier Michigan

| 3 min read

It can be a hassle finding healthy snacks your kids will eat and enjoy. These quick, easy, and nutritious snack options are perfect for your active kids this summer.
According to the Mayo Clinic, food packed with nutrients — with no or limited sugar, saturated fat, or salt added to it — is nutrient dense. Focusing on nutrient-dense foods helps kids get the nutrients they need while limiting overall calories.

1. Smoothies

Smoothies can be made with fresh or frozen fruit. They are easily customizable to your kid’s personal preferences. Smoothies are also great for sneaking leafy greens such as spinach into the mix, which according to the Cleveland Clinic, are high in vitamins, nutrients, and fiber — making it a superfood.
Some of the best ingredients for kids include:
  • Berries
  • Banana
  • Mango
  • Spinach

2. Ants on a Log 

The three ingredients you will need to make this snack are:
  • Celery
  • Peanut butter (use almond butter or sunflower seed butter as an allergen alternative)
  • Raisins
Ants on a log are a great choice for a high-protein option that includes antioxidants from celery and a beneficial source of potassium from raisins.

3. Apples and Yogurt Dip 

There are many processed and sugar-filled dip options you can buy at the grocery store, but making a tasty and clean fruit dip is simple.
According to Healthline, Greek yogurt can contain twice as much protein per serving as regular yogurt. Protein is an important part of a healthy diet and helps keep you fuller longer.
Mix these together to make the dip and pair with apple slices: 
  • Plain Greek yogurt
  • Honey
  • Cinnamon
  • Vanilla extract

4. Cucumber Sandwiches

According to Healthline, cucumbers are low in calories but high in many important vitamins and minerals.
One fun way to incorporate cucumbers into your kids snacks this summer is by making cucumber sandwiches. You can even go the extra mile and cut them into fun shapes or sizes using cookie cutters. Making snacks visibly attractive will encourage your kids to try new things.
All you need is:
  • Whole-grain bread
  • Cream cheese
  • Cucumbers
  • Fresh dill

5. Carrot Sticks and Hummus

Carrots are sweet, crunchy vegetables that contain prominent levels of Vitamin A.
According to the National Institute of Health Office of Dietary Supplements, a lack of vitamin A is one of the main preventable causes of blindness in children.
Hummus adds protein, calcium, and fiber to your child's diet. 
  • Cut and peeled carrots
  • Hummus

Additional Resources:

The best eating pattern for a child's growth and development considers the child's age, activity level and other characteristics, according to the Mayo Clinic.
Click here for their nutrition guidelines and recommend daily diet breakdown for kids based on their age and gender.

Related Links:

A Healthier Michigan is sponsored by Blue Cross Blue Shield of Michigan, a nonprofit, independent licensee of the Blue Cross Blue Shield Association.
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