8 Healthy Snacks To Help Your Child Focus
by Lauren Mardeusz, RD www.saltandhoneynutrition.com
As the school year begins, many parents find themselves thinking about how to keep their children energized and focused throughout the day. A crucial piece of this puzzle is what we pack in their lunchboxes and offer as after-school snacks. Providing your child with balanced snacks can make a world of difference in their ability to concentrate and learn. When considering school snacks, think about a combination of nutrients that will sustain their energy levels and support brain function. It’s not just about keeping them full; it’s about fueling them for success.
Protein is a powerhouse when it comes to keeping kids alert and focused. It helps to stabilize blood sugar levels, which means fewer energy crashes and more sustained concentration throughout the school day. Healthy snacks that include sources of protein, like nuts, seeds, or yogurt, are a great choice. Pairing protein with fiber-rich foods, such as whole grains or fruits, creates a balanced snack that keeps your child full and focused until the next meal. And, since children often crave something crunchy, adding in some vegetables like carrot sticks or cucumber slices can round out the snack, providing a satisfying and nutritious crunch.
In addition to protein and fiber, healthy fats play an essential role in supporting brain health and focus. Foods like avocados, nuts, and seeds provide these beneficial fats. Incorporating these into school snacks can help improve your child’s memory and cognitive function. For instance, a handful of nuts or a small portion of guacamole with whole-grain crackers can be a simple yet effective way to boost your child’s brainpower. These healthy snacks not only help with focus during the school day but also make for excellent after-school snacks that continue to support their learning and development.
Another important aspect to consider when packing school snacks is hydration. Dehydration, even in mild forms, can lead to decreased concentration and cognitive performance. Encourage your child to drink water throughout the day, and consider including water-rich fruits like watermelon or oranges in their lunchbox. These hydrating snacks help keep your child refreshed and ready to learn. Additionally, involving your child in the process of choosing and preparing their snacks can make them more excited about eating them, which increases the likelihood that they’ll actually consume the nutritious options you pack.
It’s also essential to monitor the amount of sugary snacks. Instead, opt for naturally sweet options like fresh fruits or a portion of dried fruits paired with nuts. These choices provide a sweet taste while also offering nutritional benefits that support your child’s overall health and concentration in school.
As you settle in for the busy school year, remember that balanced snacks are key to keeping your child focused and energized. A mix of protein, fiber, healthy fats, and hydration can make all the difference in their ability to succeed both in and out of the classroom. By choosing healthy snacks that nourish their bodies and minds, you’re setting them up for a day of learning and growth. And don’t forget, these nutritious options make great after-school snacks as well, helping your child continue to thrive even after the last bell rings.
Healthy Snacks To Help Your Child Focus
1. Apple Slices with Nut Butter
Equipment: Knife, small container for nut butter
Ingredients:
- 1 medium apple
- 2 tablespoons of almond or peanut butter
Method:
- Slice the apple into wedges.
- Portion out the nut butter into a small container.
Nutrition Information:
- Servings: 1
- Calories: 250
- Protein: 6g
- Carbohydrates: 30g
- Fat: 14g
2. Greek Yogurt with Berries and Honey
Equipment: Small bowl, spoon
Ingredients:
- 1/2 cup plain Greek yogurt
- 1/4 cup mixed berries (strawberries, blueberries, raspberries)
- 1 teaspoon honey
Method:
- Spoon Greek yogurt into a bowl.
- Top with berries and drizzle with honey.
Nutrition Information:
- Servings: 1
- Calories: 150
- Protein: 10g
- Carbohydrates: 20g
- Fat: 3g
3. Veggie Sticks with Hummus
Equipment: Knife, small container for hummus
Ingredients:
- 1/2 cup carrot sticks
- 1/2 cup cucumber slices
- 1/4 cup hummus
Method:
- Cut carrots and cucumbers into sticks.
- Portion out the hummus into a small container.
Nutrition Information:
- Servings: 1
- Calories: 120
- Protein: 4g
- Carbohydrates: 15g
- Fat: 6g
4. Whole Grain Crackers with Cheese
Equipment: Knife
Ingredients:
- 1 ounce (about 4 slices) cheddar cheese
- 5 whole grain crackers
Method:
- Slice the cheese.
- Pair with crackers.
Nutrition Information:
- Servings: 1
- Calories: 200
- Protein: 8g
- Carbohydrates: 16g
- Fat: 12g
5. Trail Mix
Equipment: Small container
Ingredients:
- 2 tablespoons almonds
- 2 tablespoons walnuts
- 2 tablespoons dried cranberries
Method:
- Mix all ingredients together in a container.
Nutrition Information:
- Servings: 1
- Calories: 210
- Protein: 5g
- Carbohydrates: 16g
- Fat: 16g
6. Avocado Toast
Equipment: Toaster, knife
Ingredients:
- 1 slice whole grain bread
- 1/2 avocado
- Pinch of salt
Method:
- Toast the bread.
- Mash the avocado and spread it on the toast.
- Sprinkle with a pinch of salt.
Nutrition Information:
- Servings: 1
- Calories: 200
- Protein: 4g
- Carbohydrates: 24g
- Fat: 10g
7. Hard-Boiled Egg with Veggie Sticks
Equipment: Pot, knife
Ingredients:
- 1 hard-boiled egg
- 1/2 cup celery sticks
Method:
- Boil the egg, cool, and peel.
- Cut celery into sticks.
Nutrition Information:
- Servings: 1
- Calories: 90
- Protein: 7g
- Carbohydrates: 4g
- Fat: 6g
8. Cottage Cheese with Fruit
Equipment: Small bowl, spoon
Ingredients:
- 1/2 cup low-fat cottage cheese
- 1/4 cup fruit of choice
Method:
- Spoon cottage cheese into a bowl.
- Top with fruit
Nutrition Information:
- Servings: 1
- Calories: 120
- Protein: 10g
- Carbohydrates: 16g
- Fat: 3g
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